Many people face issues with hair fall and poor quality of hair. While there are many medical treatments and hair products to rectify the same, nothing can beat a balanced diet that provides all the essential vitamins, minerals and chemicals which help in arresting hair fall, promote hair regeneration and add natural shiny look to our hair. Many people opt for dietary supplements to boost their hair but experts issue a note of caution against opting for this short cut approach since they are not suitable for everyone. The beneficial effects of dietary supplements vary from person to person and worse they can have potential negative side effects. Needless to say, it’s better to avoid them unless some person has a specific allergy to a certain kind of food and can only get the required nutrition through supplements. As per experts, a well-rounded diet of lean proteins, fruits, vegetables, whole grain products, fish rich in fatty acids, dairy products and legumes are the way forward. Various proteins help in strengthening and thickening the hair. Vitamins make it shiny, healthy and more importantly prevent further hair loss. A healthy diet leads to the all-round development to the hair by strengthening its roots from the inside, adding a noticeable bounce on the oexterior. The list of some of the most essential food items that provide the required functions are: fish rich in omega 3 fatty acids, dark green vegetables, beans and lentils, nuts, poultry meat, eggs, whole grains, red meats, low-fat dairy products, carrots and oysters.
Fish rich in omega 3 fatty acids
Research has established that omega 3 fatty acids have a very significant role to play in maintaining the luster of hair. It can be primarily be found in some varieties of cold water oily fishes like salmon, sardines, mackerel and herring. Salmon is particularly rich in omega 3 fatty acids and is a high quality protein source particularly rich with vitamin B12 and Iron. Omega 3 fatty acids are very vital since they ensure scalp vitality. Absence of omega 3 fatty acids in our diet can result in an arid skull resulting in the hair losing its lustrous look. A quantity of one to two grams per serving every day is the recommended dosage. These fish and fish oil are widely available. It can be consumed by people across all age groups. Its only known side effect is oily fish can have traces of heavy metals and fat-soluble pollutants like PCBs and dioxins. Even though omega 3 fatty acids are mostly found in fish products, they can also be supplanted from some plant products like ground flax seeds which should be consumed in the amount of one to two teaspoons daily.
Dark green vegetables
Some varieties of dark green vegetables help in maintaining hair shine by providing an abundant source of vitamin A , vitamin C, iron and calcium. These vitamins are essential for our body to produce the oily matter sebum which gets secreted from our hair follicles. This acts as a natural conditioner of hair. Some variants of dark green veggies which provide us with the required nourishment are spinach, broccoli, Swiss chard. They are very widely available across the world and can be safely eaten by people of all sexes and age groups. They don’t have any known side effects and can be consumed in any quantity without any restriction. In fact the more, the better!
Beans and lentils
Various varieties of legumes like beans and legumes are rich in proteins, zinc, iron and biotin. Proteins present in legumes play a big role in stimulating hair growth. Lack of biotin can lead to fragile hair in some rare instances. Experts prescribe three or more cups of legumes to be consumed every week. They can be consumed by people across all age barriers and sexes. Some varieties of legumes like kidney and red beans contain a certain toxin. Great care must be taken to remove it by a combination of soaking in water for a few hours and then boiling the beans at a very high temperature for 15 to 20 minutes. Some varieties of beans like broad beans, soybeans can cause flatulence which leads to gas formation inside the stomach if not tempered by adding carminatives like cumin or coriander seeds.
Nuts
No, we are not nuts here! Various verities of nuts like Brazilian nuts, walnuts, cashew, almonds, etc. play different roles in strengthening our hair. Brazilian nuts are a very important source for the mineral selenium which is very vital in maintaining our hair health. Walnuts are rich in alpha-linolenic acid, a type of omega 3 fatty acid that conditions our hair. Cashews, almonds are rich in zinc, lack of which can cause hair loss. They are widely available and can be consumed by almost everyone. Some people might be allergic to certain types of nuts like almonds. Cashews and almonds are high on fats and need to be consumed in moderation.
Poultry meat
Poultry meats like chicken and turkey are rich in high quality protein which strengthens the roots of our hair. Lack of proteins in our diet can lead to emaciated hair. To make matters worse, it can even result in the hair losing its natural color. Poultry meats are very easily available and they can be safely consumed by everyone without any fear of side effects. One or two servings of chicken/turkey per meal amounting to about 100 to 200 grams should suffice for any person. However, care must be taken to wash the raw meat thoroughly and cook it at high temperature since poultry meat can harbor harmful bacteria and viruses.
Eggs
Chicken and duck eggs are rich in essential nutrients like biotin and vitamin B-12 which play a very important role in adding and maintain the glow of our hair. They can be eaten in any form like fried, poached, hardboiled as per our preference. They are cheap and very easily available everywhere. One or two eggs per meal should be enough for our nutritional needs. Anyone can have them but shouldn’t consume too much egg yolk since it’s rich in fats. Additionally, egg whites can be allergic to certain people, particularly infants. Some people may also develop food intolerance after consuming egg whites.
Whole grains
Whole grain foods like whole-wheat bread, barley, maize, oats, brown rice, sprouts are a rich source of essential minerals like zinc, Iron and vitamin B. They help in promoting hair growth. They are very easily available in any market. They can be consumed by people throughout all age bands by everyone. They have no known side effects. As a matter of fact, they have a host of other benefits apart from preventing hair fall. There is no limit to the amount of whole grain food to be consumed and they should be a daily part of our diets
Red meats
Red meats like beef and lamb are very rich in zinc, iron, selenium, vitamin B
which are indispensable to prevent hair loss and enhance hair growth, not to mention the fact that a combination of all these chemicals enhance the beauty of hair by acting as a natural hair conditioner They are very easy to procure. While red meats can be eaten by anyone, it’s important to limit their consumption since they are high on fats and can lead to many diseases in the future like obesity, hypertension and certain varieties of cancer. It’s better to avoid processed red meat since that is known to contain higher health risks compared to unprocessed meats. A serving of 50gm to 100gm of red meat three to four times a week is deemed acceptable.
Low-fat dairy products
Low fat dairy products are an excellent source of the high quality proteins whey and casein. They also provide a rich mine for obtaining calcium, which nourishes the scalp and greatly enhances hair growth. Skimmed milk, yogurt, cottage cheese are abundant in all of these essential ingredients. They can be consumed in any quantity. There is no restriction on the basis of age or gender to limit its intake. However, people with lactose intolerance should avoid dairy products, particularly milk since it can lead to indigestion and an upset stomach. Needless to add, dairy products are reasonably priced and very easily available, in most countries.
Carrots and oysters
Carrots are rich in vitamin A which enhances the health of the scalp without which the hair cannot have a shiny, lustrous look. It also acts as a natural hair conditioner. There is no limit to the consumption of carrots in our diet and anyone can have them without much fear of side effects. Oysters complement carrots by enriching our systems with zinc which is an indispensable chemical for stimulating hair growth. While anyone can have them, people with weak immune systems should avoid them since they can easily get infected by harmful bacteria that might be present in some oysters.