Dietary Solutions to Hair Loss
Losing hair, regardless of the amount can be worrying. The medical term for hair loss is called Alopecia and applies to hair all over the body. It is 100 % normal to lose hair from your head on a daily basis. The average healthy human being sheds between 50 to a 100 strands of hair every day. Such an amount goes unnoticed as we have an average of 100,000 hairs. Of course, number of hairs varies from person to person based on sex, age and ethnicity.
However, if you are shedding enough hair to the point you’re your hair is visibly less than chances are you are not meeting your dietary requirements. Inadequate diet can greatly increase the instance of hair fall. Poor nutrition deteriorates hair shafts which causes hair breakage and reduces hair growth speed. Nevertheless, no need to worry! With an adequate diet consisting of certain vitamins and minerals hair loss can be corrected.
An adequate amount of vitamins is imperative for good hair. Listed below are all the vitamins that will do your hair (and your overall health, more than a favor or two)
A sufficient amount of Vitamin A is crucial. This is because Vitamin A is responsible for the development and growth of cells and tissues in our body. This includes our scalp and hair. A continued deficiency can result in both hair loss and dandruff due to the accumulation of cellular debris in the hair follicles.
*Good Source: Liver, Greens, Carrots, Broccoli, Sweet Potatoes, Butter, Kale, Spinach, Pumpkin, Eggs, Apricots, Papaya, Mango & Milk.
Vitamin B12, Vitamin B6 and Folic Acid
The deficiency of any of these will negatively impact your hair. Reason being that these vitamins aid in the formation of hemoglobin. Hemoglobin carries oxygen from the lungs to the entire body. If you do not have a good supply of blood to your head that means you have less oxygen too which will result in a number of hair problems including hair fall. (It also results in split ends, breakage, and slow growth)
* Good Source of Vitamin B: Pork, Kidney, Chicken, Liver, Fish, Soybeans, Whole grains, Cereals, Nuts & Legumes
*Good Source of Folic Acid: Liver, Orange Juice, Leafy Vegetables, Broccoli, Avocado, Beets, Brewer’s Yeast, Wheat Germ & some fortified cereals
*Good Source of Vitamin B12: Dairy foods such as, Milk, Eggs, Yoghurt and Fish, Meat & Poultry.
Biotin (Vitamin H or Vitamin B7)
Biotin is essential for cell growth, the production of fatty acids, and the metabolism of fats and amino acids. It is known to improve hair, skin and nails. It is often recommended for the growth of healthy hair. In the event of Biotin deficiency, hair loss can result. If you have a well-balanced diet you are likely to have sufficient biotin levels. Biotin also happens to be produced by our very own bodies in the intestines by gut bacteria.
*Good Source of Biotin: Egg yolk, Liver, Yeast breads & Cereals.
Vitamin C is essential for healthy hair and to avoid hair loss as it is needed to produce collagen. Collagen is the main element of a connective tissue that is responsible for structuring in the body for instance the tissue in hair. Vitamin C deficiency can lead to hair breakage, split ends and even hair fall.
*Good Source of Vitamin C: lemons, oranges, pomegranates, grapes, berries, melons, tomatoes, green veggies & potatoes.
Zinc is an important mineral that allows the reproduction of cells and the growth and repair of tissue. Zinc is also responsible for the normal functioning of the glands that secret oil which is connected to the hair follicles. Zinc deficiencies leads to both hair loss and dandruff.
*Good Source of Zinc: Beef, Lamb, Liver, Red Meats in general, Beans, Nuts, Whole Grains, Almonds, Sunflower & Pumpkin Seeds, Legumes, Eggs, Milk & Seafood.
Copper deficiencies are rare. However, surplus or too much of zinc hinders the absorption of copper. A lack of copper can cause multiple hair problems such as hair loss. This is because copper is needed to produce hemoglobin which is needed to deliver blood to the hair shaft (mentioned above).
*Good source of Copper: Liver, Seafood, Seeds & Nuts
Protein is required by all cells in the body. This also applies to the cells present in our hair. A protein deficiency will adversely impact hair because our body will become incapable of making new hair to replace the hair that fell.
*Good Source of Proteins: Poultry, Meat, Eggs, Fish, Milk, Cheese, Yoghurt, Nuts & various vegetables
Don’t ever underestimate the power of water for any and every aspect of health! Adequate hydration is a chief requirement for health and good hair. You should drink 8 to 10 glasses of water every day.
All the food items mentioned in this article will benefit your health in multiple ways. In addition to protecting and preventing you from many diseases and illnesses you are consuming fewer calories AND you get to have a healthy head of hair.
Note: This Article applies to TEMPORARY hair loss. We strongly suggest you pay your physician a visit if hair loss is prolonged.