Login      Sign Up

Hair Superfoods: What to Eat for Hair Fall Control?

Author: Dr. Vasantha K S - Hair Care
Last reviewed at: 07.Sep.2018  



Having a mane of healthy and shiny hair is everybody's dream. But, given our busy schedules and eating pattern, we do not give our tresses the care they deserve, until it is too late and hair starts falling out at alarming rates. So, what can we do to reverse the damage? Eat right!
Image: Hair Superfoods: What to Eat for Hair Fall Control?

Each strand of hair is attached to our scalp by the hair follicle. Hair goes through three stages during their growth cycle, namely, the growth phase, transitional phase, and the resting phase. The growth phase lasts for approximately 1000 days, after which the follicle rests for 100 days, which is followed by shedding, and then new hair grows out in its place. So, it is essential to understand that some amount of hair fall is normal. But, when there is some factor such as stress or illness, a large number of follicles are prematurely pushed to the shedding phase while there is no new hair to replace it yet. That is when hair fall becomes a problem.

Fortunately, this problem can be efficiently fought with the right diet. To eat right for our hair, we must first know what our hair is made up of. The primary component of hair is keratin (a protein), apart from amino acids, raw elements, and water. Eating foods rich in protein, vitamins A and D give the body the amino acids necessary for it to make keratin. This means the food that we eat every day can provide the right nutrients and boost hair growth and thickness. Let us see how.

Eating for Healthy Hair:

Here, we have a list of foods that promote hair health in different ways.

Protein: Considering hair is 91 % protein, a diet lacking in protein can completely stop hair growth causing weak hair that easily breaks. Foods rich in protein include eggs, chicken, cottage cheese (paneer) and chickpeas.

Omega 3: It is the scalp's natural lubricant and can prevent and even reverse hair fall. Since it is not produced by the body, it is essential to include it in our diet. Sardines and salmon are a rich source, but fish is not the only source of omega-3. The vegetarian sources include chia seeds, flax seeds, walnuts, almonds, and canola oil.

Iron: Iron carries oxygen and nutrients to the hair bulb. So, with insufficient iron, your hair does not get the nutrients it requires, making it thin and lack-luster. Some iron-rich foods you can take are red meat, spinach, broccoli, lentils and cashew nuts.

Vitamin C: Vitamin C not only helps with the iron absorption but also helps in producing collagen for the blood vessels that supply oxygen to your hair, in turn, making your hair strong and healthy. Fruits such as lemon, orange, pineapple, and kiwi are abundant in this vitamin.

Vitamin A: Vitamin A helps make sebum, which is a natural conditioner. A deficiency in vitamin A can cause our hair to become very dry and the scalp to get flaky. Orange-colored foods such as papaya, carrot, pumpkin, and sweet potatoes are high in beta-carotene which promote healthy hair. In fact, drinking a glass of carrot juice is the simplest way to excellent hair growth.

Selenium: Adding selenium to your diet along with another important mineral, namely, Zinc, acts as an antioxidant and slows down the process of thinning of hair due to aging and also fights a fungus that is responsible for dandruff. You can benefit from the selenium content in sunflower seeds, white button mushrooms, and oats.

Biotin: Biotin is a B vitamin that activates the amino acids to make keratin, and so, is vital in strengthening your hair. Some dietary sources of Biotin are cooked egg yolk, cauliflower, almonds, and whole grains.

Vitamin D: In recent years, vitamin D has been linked to hair growth by the formation of new hair follicles. You can get your required amounts from seafood, cod liver oil, egg yolk, cheese, kidney bean (rajma), lentils (dal), and fortified orange juice.

Vitamin E: Vitamin E is an antioxidant that helps in tissue building and repair. Apart from applying a hair oil containing vitamin E to your scalp, you can also benefit from including it in your diet. Good sources include avocado, spinach, broccoli, plant seed oil (sunflower oil, wheat germ oil, and olive oil), and nuts (peanuts, almonds, and hazelnut).

In short, if you want a healthy head of hair, all you have to do is mix up a variety of foods that include vitamins, minerals, and proteins. It does not matter if you are vegetarian, non-vegetarian or vegan; nutrition is the key. So, start eating your way to good, healthy hair.

For more information consult a hair fall specialist online --> https://www.icliniq.com/ask-a-doctor-online/dermatologist/hair-fall



Ask your health query to a doctor online?
* guaranteed answer within 4 hours.

Related Questions & Answers

Query: Hello doctor, I have oily dandruff and dry hairs and hair fall. So what should I do if I wash hairs every day so they will become more dry and thin too?
Dr. Penchala Prasad Kandikattu
Internal Medicine Physician

Answer: Hello, Welcome to icliniq.com. Many people with dandruff have oily skin and the latest research shows that the real culprit is probably a tiny fungus called Malassezia globosa that needs oil to grow. It only becomes a problem when the fungus grows too rapidly, and our natural renewa...  Read Full »
Query: Hi doctor, I am having problem with dandruff. My scalp is oily. I am losing hair and I feel that I will become bald. I used Candid-TV, but it did not help. Please advice.
Dr. Asmeet Kaur Sawhney

Answer: Hi, Welcome to icliniq.com. For severe dandruff, you should take oral medicines apart from topical treatment. Consider taking tablet Ketoconazole 200 mg once daily for two weeks and apply Candid B lotion (Clotrimazole) on the affected scalp twice daily. As far as shampoo is concerned, ...  Read Full »

Alopecia - Hair loss Treatment Through Homeopathy

Article Overview: Hair fall or alopecia is a very common condition seen in many young people. Hair fall can be a genetic problem or due to some external factors. Depending on the cause of hair fall, homeopathic remedies are prescribed. The well selected homeopathic remedy not only helps to reduce the hair fall but also enhances the physical and mental wellbeing.
Dr. Sheetal Kamble
Homeopathic Physician

Nowadays, hair fall problem is gradually increasing. Many young adults have been complaining about hair loss issues. Some of them complain about genetic or hereditary kind of hair loss, while some of them complain hair fall after the use of certain medications or due to some external factors li ...  Read Full »
Query: Hi doctor, For four years, I have been suffering from severe hair fall. I have also visited a hair clinic once, but their treatment is too expensive. So, I have not continued the treatment. As my earning is very low, I have never visited any good dermatologist. I have tried various products, but the...
Dr. Joydeep Singha

Answer: Hi, Welcome to icliniq.com. It is sebopsoriasis of the scalp (attachment removed to protect patient identity). I suggest a shampoo containing Coal tar and Salicylic acid on alternate day and keep it for 5 to 7 minutes on the hair and then wash. There is no evidence of familial type of hair loss fou...  Read Full »

Hair Loss (Alopecia Areata) Cure Through Homoeopathy

Article Overview: This is a simple article provides information about homeopathy and hair loss.
Dr. Priyanka M Arora
Homeopathic Physician

Alopecia areata is a condition where there is hair loss that affects typically the scalp, beard, eyebrows etc in oval or circular patches. Alopecia areata is a common skin disorder which affects all races, both genders and typically younger age groups. In some cases total baldness occurs and in som ...  Read Full »
Query: Hi doctor, Last year, I noticed hair fall. Then, I had a surgery for appendix and post surgery my hair fall increased severely. I have checked vitamin D, B12 and ferritin levels. Everything is normal. Since, I am a vegetarian my doctor put me on some multivitamin tablets. I am also taking biotin tab...
Dr. Atishay Bukharia
Cosmetologist, Dermatologist, Family Physician, General Practitioner, HIV AIDS Specialist, Plastic Surgeon, Venereologist

Answer: Hi, Welcome to icliniq.com. You are suffering from acute telogen effluvium. Telogen effluvium is a self-limiting disorder and is very common after any surgical procedure. Keep taking the multivitamins and there is no need for Minoxidil because it is mainly for androgenic alopecia. If you applied it...  Read Full »

Ask our doctors online and get quick answer to your health queries.

Ask a Doctor Online »