An inadequate diet may contribute to hair loss. Examining it more closely and consulting a Registered Dietitian Nutritionist or physician are good steps toward combatting it.
Be sure to include fruits, vegetables and lean proteins rich in biotin, zinc, iron and omega-3 fatty acids into your daily diet – spinach is an ideal source for this essential nutrition – whether in Indian-style spinach sabzi form or as part of a smoothie!
Protein
Protein is what creates hair, so consuming foods rich in amino acids that make up its structure will ensure strong locks. Eggs, meat (particularly fish), dairy products, soy products, nuts and seeds are excellent sources of protein for both vegetarians and vegans alike; vegetarians may need additional help such as including foods containing B6 or B12 vitamins or folic acid found in bananas, cauliflower, spinach or other dark leafy greens in their diet to meet this daily need for nutrients in order to meet this goal.
Vegetarians and vegans typically get enough protein from their diet; however, vegetarians and vegans should consider supplementing with quality protein powder to provide some of the key micronutrients found in animal products like biotin, choline, iron zinc lysine that contribute to maintaining healthy hair. Protein deficiency may result in brittle locks, changes in hair color or even hair loss over time; to combat this effectively focus on eating a diet rich in both animal- and plant-sourced proteins while snacking regularly throughout your day or week.
Iron
Hair follicles need an oxygen-rich blood supply in order to function, making iron deficiency one of the leading causes of hair loss. If you suspect low iron levels may be contributing to your condition, consider consulting your physician and getting your hemoglobin tested; in the meantime try eating foods high in iron such as red meat, fish, poultry, lentils spinach and dark leafy green vegetables in order to increase absorption as well as vitamin C-rich citrus fruits or potatoes to boost absorption rates of iron.
Vitamins B6 and B12, along with folic acid, are also vitally important to hair health. You can obtain them from eggs, dairy products, meats and fish as well as fortified cereals, soy milk and vegetables such as kale and broccoli.
Omega-3 Fatty Acids
Omega-3 fatty acids, commonly referred to as polyunsaturated fats, are essential nutrients that offer numerous health advantages. Their name refers to where in a fatty acid chain their double bonds are located; specifically they’re divided up between alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Foods rich in n-3 fatty acids such as walnuts, fatty fish and specific seed and plant oils such as walnuts can provide your skin and hair with essential n-3 fatty acids to support its health and beauty. In particular, they’ve been shown to increase skin elasticity while protecting from sun damage as well as keeping your scalp moisturized preventing dryness and dryness.
Studies indicate that omega-3 fatty acids may stimulate hair growth and decrease hair loss by strengthening follicles, so eating foods rich in these nutrient-packed foods or taking dietary supplements containing them is vital to both your hair health and general well-being. (10).
Vitamins
Accumulating essential vitamins and minerals is vital to healthy hair. An inadequate intake of protein (which can contribute to hair loss over time), iron and essential micronutrients like B vitamins, vitamin C and zinc has often been linked with thin or brittle locks.
Protein and B-complex vitamins, particularly biotin, help strengthen the keratin protein that makes up our hair follicles. Eggs are an excellent source of both proteins and various other vitamins to strengthen this essential structure of hair health.
Folic acid, Vitamin B6 and Vitamin B12 are crucial components of a balanced diet for both vegetarians and vegans alike, yet too often do not receive sufficient amounts. Sources for these essential nutrients can include fish liver oils, bananas, avocados, whole grains and fortified foods.
Sardines are an excellent low-mercury source of protein, selenium, Vitamin D and B vitamins – as well as 28% of our daily needs of Vitamin E for hair health! Try adding these sardines to salads, stews or spreads as an easy low-cal alternative to other fatty fish varieties for delicious meals.https://www.youtube.com/embed/CJ2L0gazhhw