Many people desire to have strong and healthy hair, especially when they start losing it. According to research people usually start losing their hair in their twenties, whereas genes play a vital role in it. Most people go for hair transplants immediately when they enter the 30s (unfortunately, it is quite a young age).
Similar to any other part of the body, hair requires a range of nutrients to grow vigorously and be healthy. Because nutrients go to necessary tissues first, like organs and muscles, before they reach the hair. It is essential to get sufficient and a variety of nutrients both, to make sure strong and healthy hair on head.
The hair growth depends on factors like diet, age, health and genetics. You cannot do anything to change factors like genes and age, but you can control your diet. We will discuss some key nutrients that are essential to prevent hair loss in both men and women
Zinc facilitates in keeping your hair and scalp healthy by boosting tissue growth and repairs them. It also normalizes hormones in the body like testosterone and helps to maintain the production of oil-secreting glands on the scalp that are essential for your hair grow. But you have to consume zinc insufficient amount because of high levels of testosterone link to hair loss. An adequate amount of zinc is 11 mg a day is all you need.
You should include the following zinc rich foods in your diet to have control over hair loss.
- Roast beef
- Veal liver
- Wheat germ
When we talk about healthy blood circulation, consuming sufficient iron is the answer. Iron facilitates in delivering blood to the body cells. Not having this nutrient can give devastating results on your body and hair. Blood can't carry an adequate amount of oxygen to your scalp for healthy hair growth. Many doctors have seen an association between treatment for iron-deficiency (anemia) and a boost in hair growth.
You must include these iron loaded foods to your diet to have healthy hair on head.
- Dark leafy greens
- Egg yolks
- Red meat
- Whole grains
3. Vitamins A and C
Vitamins A and C contributes in producing the sebum, it is the oily stuff that your hair follicles emitter. Sebum is also known as nature's hair conditioner, it maintains your hair from breaking off. In addition, vitamin C increases the quantity of blood-boosting iron that your body can utilize, whereas vitamin A is excellent for your scalp. Consuming more than 15,000 IU daily can actually encourage hair loss. So you should be very careful to intake adequate amount, mostly doctors recommend 5000 IU a day.
Vitamin A and C rich foods are
- Sweet potatoes
- Swiss chard
Magnesium is essential for body and hair. According to a research adults do not get an adequate amount of this essential nutrient, which results in increasing inflammation in the body and ultimately lead to hair loss. It is noted that magnesium deficiencies have a strong association with hair loss in both women and men.
You should include the following foods to boost the hair growth
- Brown rice
It is a key element that helps the body in making selenoproteins, which regulate reproduction, DNA synthesis, metabolism, and immune system. Selenium also encourages hair follicles to promote new hair growth. You should be very careful in consuming selenium as well because it may lead to hair follicle abnormalities, hair loss and reduced growth.
The following foods are rich in selenium
- Brazil nuts
- Shrimp sardines
6. Omega-3 Fatty acids
Essential fatty acids, especially omega-3s, play a vital role in the health of your hair, nails and skin. The vital nutrient reaches both the cell membranes and the hair shaft in your scalp. It nourishes the follicles and encourages healthy hair growth. In addition, they add elasticity to your hair, which prevents it from breaking off and ending up in your hairbrush or shower drain. Your body don’t produce on its own, so you have to get it from foods.
Omega 3 fatty acids can be obtained from the following foods
- Brussels sprouts
- Flax seeds
- Rapeseed oil
It is preferable to add protein to your daily diet, even if it is one serving a day. If you consume too much protein you will have bulging biceps, but a bald head. If you take too little protein your hair can turn gray.
You should include following protein rich foods to prevent hair loss
- Eggs yolks
- Greek yogurt