If you're worried about experiencing excessive hair loss, there's good news! We've discovered a solution that involves incorporating specific foods into your diet to combat hair fall. Hair health relies on essential nutrients, and by making some dietary adjustments, we can rejuvenate and strengthen our hair. So, what are these nutritious foods? In this article, we've compiled a list of 8 foods that can help prevent unwanted hair loss and promote hair growth. Keep reading to discover what to include in your diet for immediate relief from hair fall.
# EggsA medium-sized egg weighing approximately 50 grams contains 6.3 grams of protein, along with a variety of vitamins and minerals that can fortify hair follicles. There is anecdotal evidence suggesting that eggs can contribute to hair's shine and strength, prevent breakage, and reduce brittleness.
Research has demonstrated that the sulfur amino acids found in proteins serve as precursors to the synthesis of keratin, a protein essential for strengthening hair roots and preventing premature hair loss.
Additionally, studies have revealed that eggs contain a crucial factor for hair growth stimulation, which can activate human dermal papilla cells—a group of cells responsible for regulating hair production and the hair growth cycle—to promote the development of new hair.
Eggs are also rich in vitamin B8, commonly known as biotin, which plays a pivotal role in hair growth and preventing hair loss. A study published in the International Journal of Trichology has shown that biotin deficiency can lead to hair loss, particularly in women.
A review of biotin intake among Western populations revealed that the average daily intake ranges from 35 to 70 micrograms (mcg). Profound biotin deficiency is quite rare, affecting only 1 in every 112,271 individuals, while partial deficiency occurs in 1 in every 129,282 people. The incidence of either profound or partial biotin deficiency is estimated to be 1 in every 60,089 live births. Biotinidase deficiency, a rare condition, is reported in only 1 out of every 137,401 individuals worldwide. Partial deficiency is somewhat more common, affecting 1 in every 109,921 people. Overall, the comprehensive incidence of biotinidase deficiency is estimated at 1 in every 61,067 individuals.
# Poultry Poultry meat stands out as a valuable source of protein, vitamins, and minerals, all of which are crucial nutrients for nurturing hair health and preventing hair loss and balding. According to research published in the Journal of Dermatology Practical & Conceptual, a deficiency in protein can have a significant impact on both hair structure and hair growth, potentially leading to conditions like telogen effluvium, which causes temporary hair loss.
Another study highlights the connection between nutrient deficiencies and various hair-related issues, such as androgenic alopecia (hair loss due to hormonal imbalances), female-pattern baldness, chronic telogen effluvium, and alopecia areata (characterized by circular bald patches).
Furthermore, the animal fat present in poultry meat, particularly omega-6 fatty acids, plays a role in stimulating dermal papilla cells and regulating the hair growth cycle, contributing to the maintenance of healthy and robust tresses.
# Lentils Lentils, including varieties like split pigeon peas, red lentils, peas, yellow lentils, chickpeas, and kidney beans, are abundant sources of folic acid, iron, phosphorus, zinc, magnesium, and dietary fiber. Research has indicated that a deficiency in minerals and zinc can result in diffuse alopecia, characterized by widespread hair loss across the scalp, especially in children.
Moreover, the proteins present in lentils play a vital role in promoting healthy hair growth. A lack of essential amino acids and micronutrients due to nutrient deficiencies can lead to conditions such as telogen effluvium, male-pattern baldness, and female-pattern baldness.
# FishFish is a valuable source of both protein and omega-3 fatty acids, which are beneficial for enhancing hair well-being. A study featured in the International Journal of Molecular Science demonstrated that fish oil derived from mackerel had the ability to stimulate dermal papilla cells and encourage hair growth by activating the anagen phase (the growth phase) of the hair cycle.
Additionally, another study highlighted the positive effects of supplementing with fish oil that is rich in omega-3 fatty acids, leading to increased hair growth and a reduction in hair thinning.
# Lean BeefA lean portion of beef contains ample amounts of iron, zinc, selenium, vitamins, and biologically valuable proteins, all of which contribute to fostering robust hair growth and diminishing hair loss. Research published in the Journal of Korean Medical Science revealed a correlation between a shortage of iron and hair loss, emphasizing the importance of maintaining adequate iron levels for healthy hair.
Furthermore, deficiencies in essential vitamins and minerals can lead to conditions like non-scarring alopecia or hair loss.
# WalnutsWalnuts are often referred to as hair-friendly due to their content of omega-3 fatty acids, which are vital nutrients for promoting vibrant and luxurious hair. Additionally, they are a rich source of protein and essential macro minerals that play a crucial role in facilitating hair growth.
Walnuts are also packed with zinc, iron, selenium, and vitamins B1, B6, and B9, all of which actively stimulate hair growth and reduce hair loss. Furthermore, they contain biotin, vitamin E, protein, and magnesium, which collectively strengthen hair and maintain the overall health of the scalp. A deficiency in these essential vitamins and minerals is associated with hair loss.
# Almonds Almonds are rich in magnesium, selenium, protein, unsaturated fatty acids, and vitamins. Studies have shown that magnesium acts as a co-factor of different metabolic reactions that stimulate hair follicles. Consume 4-5 soaked almonds daily to strengthen the hair and maintain healthy hair growth.
# Seeds
Seeds, especially sunflower seeds, are rich in beta-sitosteroli that is effective in preventing androgenetic alopecia and promote healthy hair growth.
A study in the Journal of Alternative and Complementary Medicine showed that 5-alpha-reductase inhibitors, especially saw palmetto extracts and beta-sitosterol, help in the treatment of androgenic alopecia.
Flax seeds are rich sources of omega-3 fatty acids and an alternative to marine products. A study on rhesus monkeys shows that omega-3 fatty acids improve the hair coat and prevent premature hair loss