Introduction:
In this busy era, the proper scheduling for maintaining hair is always ignored. Individuals think hair care is only critical if it starts falling out at alarming rates. So, what an individual can do to reverse the damage is to eat right. It is hard to believe that food intake enhances the beauty of hair. But that is true and must be followed regularly to avoid the fear of hair fall.
How Does Hair Fall Occur?
Each strand of hair is attached to the scalp by the hair follicle. Hair goes through three stages during its growth cycle: the growth phase, the transitional phase, and the resting phase. The growth phase lasts approximately 1000 days, after which the follicle rests for 100 days, followed by shedding, and then new hair grows out in its place. So, it is essential to understand that some hair falls are normal. But, when there is some factor, such as stress or illness, many follicles are prematurely pushed to the shedding phase while no new hair replaces it. That is when hair fall becomes a problem.
Is Eating Healthy a Solution to Hair Problems?
Fortunately, hair problems can be efficiently fought with the proper diet. To eat right for the hair, one must first know what the 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 and vitamins A and D gives the body the amino acids necessary to make keratin. Daily food can provide the proper nutrients and boost hair growth and thickness.
What Are the Nutrients Required to Solve Hair Problems?
The list of foods that promote hair health differently are
Protein: Considering that hair is 91 % protein, a diet lacking in protein can stop hair growth and cause weak hair that easily breaks. Protein-rich foods include eggs, chicken, cottage cheese (paneer), and chickpeas.
Omega 3: The scalp's natural lubricant can prevent and reverse hair fall. Since the body does not produce it, including it in our diet is essential. Sardines and salmon are rich sources, 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, the hair does not get the nutrients required, making it thin and lacking luster. Some iron-rich foods are red meat, spinach, broccoli, lentils, and cashew nuts.
Vitamin C: Vitamin C helps with iron absorption but also helps in producing collagen for the blood vessels that supply oxygen to the hair, making the hair strong and healthy. Fruits such as lemon, orange, pineapple, and kiwi are abundant in this vitamin.
Vitamin A: Vitamin A helps make sebum a natural conditioner. A deficiency in vitamin A can cause our hair to dry and the scalp to get flaky. Orange-colored foods such as papaya, carrot, pumpkin, and sweet potatoes are high in beta-carotene, which promotes healthy hair. Drinking a glass of carrot juice is the simplest way to achieve excellent hair growth.
Selenium: Adding selenium to the diet along with another essential mineral, namely, Zinc, acts as an antioxidant and slows down the process of thinning hair due to aging and also fights a fungus that is responsible for dandruff. One can benefit from the selenium in sunflower seeds, white button mushrooms, and oats.
Biotin: Biotin is a B vitamin that activates the amino acids to make keratin, which is vital in strengthening 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 forming new hair follicles. The required amounts of vitamin D can be obtained 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 tissue build and repair. Apart from applying a hair oil containing vitamin E to the scalp, individuals can also benefit from including it in their diet. Good sources include avocado, spinach, broccoli, plant seed oil (sunflower oil, wheat germ oil, and olive oil), and nuts (peanuts, almonds, and hazelnuts).
What Food Items Can Benefit From Topical Application to the Hair?
Aloe Vera: It has cooling and soothing properties, which help treat itchy scalp. In addition, it has vitamins A, C, and E, which can exfoliate the dead skin cells from the scalp. Moreover, its anti-inflammatory properties help soothe the skin.
Coconut Oil: It promotes scalp health and thickness, reduces dandruff, fights split ends, and minimizes keratin loss in the hair. It can reverse damage from tips to roots.
Eggs: Lack of nutrients in the hair, especially protein, is the major cause of loss of luster. Hence, impregnating protein in the hair is critical, which can be done by applying an egg mixed with olive oil.
Avocado: It is a powerhouse of vitamins B and E and omega-3 fatty acids and is especially recommended to treat hair dryness. It is the source of naturally available moisturizing agent that locks the moisture in hair and prevents frizziness or dryness. Smashing avocado with olive or almond oil would help.
Curd: It prevents dandruff, promotes hair growth, and adds shine. It can be directly applied to the scalp and washed.
Lemon: It can treat dandruff and oiliness because it consists of citric acid, which balances the pH level in the scalp.
What Is the Effect of Nutritional Deficiency on Hair?
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Telogen effluvium is a loss of hair that interferes with hair growth and leads to heavy hair loss. This type of hair loss is caused by iron deficiency and zinc deficiency.
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Female pattern hair loss is another type caused by a vitamin D deficiency.
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Abrupt hair shedding is a full-scalp hair loss caused by zinc deficiency.
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Alopecia is a thinning of hair and hair loss in the scalp. It is produced by biotin.
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Hair loss occurs in men and women when they do not take as many vitamins and minerals as needed for hair growth. Loss of vitamin intake leads to hair loss disorders like alopecia and telogen effluvium.
Conclusion:
Eating a balanced diet with the right amount of nutrients is beneficial for maintaining good skin and weight. But also, to maintain a healthy head of hair, everyone must eat foods that include vitamins, minerals, and proteins in the required quantities. It does not matter if the person is a vegetarian, non-vegetarian, or vegan; nutrition is the key. So, eat the way to good healthy hair.
