Dealing with thinning hair or hair fall can be distressing, and while genetics play a significant role in hair health, your lifestyle choices, particularly your diet, are equally important. How does diet affect hair health? Can a poor diet affect hair growth? These are crucial questions, as several studies have demonstrated a strong connection between the nutrients we consume and the condition of our hair. In this blog, we will dig into the effects of diet and nutrition on hair health, providing valuable insights and dietary advice to help you achieve strong, healthy, and beautiful hair.
Essential Nutrients for Hair Growth
Just like any other part of your body, your hair needs a steady supply of essential nutrients to maintain its natural lustre and strength. Some of the necessary nutrients for hair growth include:
Proteins
- Proteins promote the production of keratin, reducing brittleness and breakage.
- Adequate intake repairs and promotes new hair growth.
Vitamin A
- Necessary to maintain healthy sebum production, a natural oil that moisturises the scalp and hair.
Vitamin B
- Vitamin B7 (biotin) strengthens hair strands by producing keratin.
- Vitamin B6 (pyridoxine) prevents hair thinning and greying.
- Vitamin B5 (pantothenic acid) enhances hair flexibility and maintains scalp health.
- Vitamin B12 (cobalamin) ensures adequate oxygen supply to hair follicles.
Vitamin C
- This supports collagen production, an essential building block for hair structure and strength.
Vitamin D3
- This sunshine vitamin activates hair follicles and stimulates hair growth by improving hair density.
Vitamin E
- This excellent antioxidant improves scalp circulation, ensuring better blood flow and nutrient supply to hair follicles.
Zinc
- Zinc promotes repair and hair growth by cell division.
Iron
- Iron helps transport oxygen and nutrients to the hair roots.
Biotin
- Biotin stimulates keratin synthesis and production, strengthening hair follicles and promoting new hair growth.
Food Sources of Hair-Friendly Nutrients
Here is a detailed list of food sources rich in essential nutrients that stimulate hair growth and prevent hair loss.
Proteins
- Lean meats like chicken
- Fish such as salmon and tuna
- Eggs
- Plant-based options like lentils, chickpeas, and beans
- Nuts like almonds and walnuts
Vitamin A
- Carrots
- Sweet potatoes
- Green leafy vegetables
Vitamin B
- Whole grains
- Leafy greens
- Nuts
- Dairy products
Vitamin C
- Citrus fruits
- Strawberry
- Bell peppers
Vitamin D3
- Sunlight exposure
- Fatty fish like salmon, tuna, and Rohu
- Dairy products like milk and yogurt
Vitamin E
- Avocados
- Spinach
- Almonds
- Sunflower seeds
Zinc
- Nuts like cashews and almonds
- Seeds
- Legumes
- Whole grains like brown rice
Iron
- Pumpkin seeds
- Beans
- Chickpeas
- Beef
- Flax seeds
- Lentils
- Vegetables like beetroot and spinach
- Fruits like apples, pomegranates, and strawberries
Foods to Limit for Hair Health
Does diet affect body hair? Well, yes! It is believed that certain foods might increase the risk of hair fall and damage. Here is a list of foods to limit for hair health:
Carbohydrates
- Carbohydrates increase sebum production, which, when excess, can cause inflammation that harms your hair's health.
- Sugary foods cause the pancreas to produce more insulin, which negatively affects the blood vessels in the scalp.
Fish With High Mercury Content
- Mercury reacts with other minerals in the body, particularly with zinc.
- Consuming fish with high mercury content causes zinc deficiency, resulting in hair loss.
Processed Foods
- When you overeat junk food, the sebum glands become greasy and cover the hair with an extra sticky layer. This makes it challenging for the hair to grow naturally.
Carbonated Drinks
- Sodas and carbonated drinks contain artificial sweeteners that can lead to hair fall.
- The blood circulation is compromised, depriving the hair follicles of necessary nutrients.
Saturated Fats
- Excessive consumption of saturated fats can affect hair follicle stimulation and new hair growth formation.
Inadequate Water Intake
- Inadequate water intake results in dehydration, causing hair loss.
- It dries out the skin of your scalp resulting in loose cuticles that do not hold your strands in place.
Final Words
What you eat has a great impact on your hair health. Incorporate a healthy, well-balanced diet rich in proteins, vitamins, zinc, and iron, to maintain healthy hair. Hydrate yourself well, since it is the key to thick, healthy, and lustrous locks. Also, remember to avoid certain foods like processed foods, carbonated drinks, saturated fats, and increased sugary foods and drinks. To notice the desired results you must have patience since hair growth is a slow developmental process.
Keep Your Hair Healthy with Expert Guidance at Meeraz Clinic
Struggling with hair loss can be distressing, but understanding the role of nutrition is key to improving your hair health. At Meeraz Clinic, our hair specialists and nutritionists offer personalised advice to address dietary factors affecting your hair. Don’t let poor nutrition undermine your confidence—schedule a consultation with our hair specialists today and start your journey to healthier, stronger, and more lustrous hair.
