Hair loss can be caused because of number of reasons but if you are taking a balanced diet, then you can definitely revert hair loss cycle. In today’s post, let’s talk about vitamins and mineral deficiencies that cause hair loss and what you can eat to balance your diet. If you want to know, then just keep on reading.
1. Protein
Your hair is made of 90% protein, so it is really crucial that your diet gives you enough protein to keep your hair in best condition as possible. Protein helps to generate collagen, which stimulates healthy hair and skin renewal. It also contains amino acids that promote growth and maintenance of your hair.
Foods to Have:
Lentils, chickpeas, beans, spinach, kale, almonds, peas, nuts, hemp and chia seeds
2. Vitamin C
Vitamin C deficiency may play a role in dry and breaking hair and rough skin and it is necessary for the development and repair of all tissues throughout your body. It helps with the production of collagen which supports hair growth.
Foods to Have:
Strawberries, blueberries, lemons, limes, raw tomatoes, pineapple, broccoli, cherries, oranges, grapefruit, and leafy greens
3. Vitamin A
Vitamin A supports hair growth by helping to keep the skin scalp in healthy condition. Vitamin A deficiency can cause everything from acne, joint pain, poor eyesight, dull skin, pale skin, and hair loss.
Foods to Have:
Carrots, sweet potatoes, winter squash, and cantaloupe
4. Healthy Fats
We tend to avoid fats in our diet because of the fear that it will lead to weight gain but did you know that healthy fats keep you trim and satiated longer? Healthy fats are your friend, and are essential to keep your brain, body as well as hair in best condition. These fats support hair growth by supporting a healthy inflammatory response and improving the flow of oxygen and nutrients to hair follicles.
Foods to Have:
Raw nuts and seeds, raw plant oils like cold pressed olive, hemp and flax oil, avocados, raw coconut butter, and coconut oil.
5. Zinc
Zinc is responsible for accelerating the regeneration of skin and hair cells. Without enough zinc, this process cannot be completed and hair loss will occur. Zinc is also responsible for helping you grow new hair, and it is usually the reason for premature hair loss in men and women.
Foods to Have:
Nuts, seeds, oysters, organic eggs, and lentils.
6. Iron
Iron supports hair growth by promoting healthy circulation and transporting oxygen and other essential nutrients to hair follicles. Just be careful when supplementing with iron since too much can cause bad side effects like constipation or bloody stools. S,o maximum intake a day for women from a supplement form is 18 mg. Although it is always safe to derive these nutrients from natural sources.
Foods to Have:
Quinoa, chia, cacao, all seaweed, kale, spinach, lentils, and soybeans
7. Magnesium
Magnesium participates in more than 300 biochemical reactions in the body and supports healthier blood flow. Healthy circulation in the scalp ensures that hair follicles get the nutrients they need to grow.
Foods to Have:
Green leafy vegetables, avocado, legumes and salmon
8. Selenium
Selenium has antioxidant properties, which means it helps prevent some of the damage to cells and tissues caused by free radicals. In combination with zinc, selenium supports healthy hair growth by maintaining healthy hormone levels and boosting the immune system.
Foods to Have:
Beans, peas, nuts, beef and soy products
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