As we grow older, it is but natural to start losing hair. Women tend to see signs of hair loss, from the age of 30, and have lost most of their hair by their 60′s, whereas with regard to men, there are many different reasons, which are associated with baldness.
Causes For Hair Loss:
- Medication and medical condition
- Nutritional deficiency
- Fungal scalp infections
- Over treating hair
Most of the time, the reason behind your hair loss is a combination of a few of the above reasons, which makes it very hard to stop in most cases. The best we can hope for, is reducing it to a large extent. In order to do so, we take the aid of many external treatments, for eg: ayurveda, allopathyand so many more.1
Some treatments work and some don’t, but if we had to pick one practice for anti hair loss regimen, it would be to ensure that your hair receives an abundant supply of nutrition to with stand the external damaging factors of daily life. Our lifestyles are a picture perfect example of excessive stress and unhealthy living. And as the saying goes, healthy inside is healthy outside.
A balanced diet would add to the nutritional value. What reflects in your health will also reflect in your hair.
What To Eat For Healthy Hair?
Your hair is essentially protein based and though it is dead, there is some life in its roots that results in hair growth. Hence, the need for the right nutrients and vitamins for hair will help you boost hair growth. The next obvious question will be what are the nutrients? So here is the list.
Yes, vitamins top the chart. So which vitamin is good for the hair? Why do you need to consume it to ensure reduction of hair fall?
Here is the list of the most vital vitamins for hair growth.
Vital Vitamins For Hair:
1. Vitamin A:
Vitamin A also plays an important role in hair growth. It keeps your hair black and shiny. Vitamin A contains Antioxidants that moisturize the scalp andprevent the hair from drying out. Vitamin A helps in strengthening and thickening of the hair.
Foods Rich In Vitamin A:
- Sweet Potatoes and Carrots1
- Egg yolk
- Dried Apricots
2. Biotin Or Vitamin B71:
Biotin is called as the H vitamin and also ‘hair growth’ vitamin by people around the world. It is the one the 12 of the Vitamin B family and favorite of all the hair growth vitamins. It repairs brittle hair and improves the health and texture of the hair.
Biotin is known to work wonders on hair volume and thickness. It aids in the production of fatty acids within the cells, the growth of cells, and many other important processes that involve amino acids and fats. Amino acids, as we know are the building blocks of proteins. Plus they play an important role in the process of glucogenesis too.
Due to its very many important functions, the result of sufficient biotin intake results in the folllowing
- Rapid increase in the growth rate of your hair
- Gaining thicker hair with greatly multiplied volume
- Straightening of hair
3. Vitamin B12:
As the name suggests, this one is also from the Vitamin B family too! And it is very essential to prevent hair loss. This aids in the absorption of iron to the body without which you can lose hair, due to iron deficiency.
[ Read: Vital Nutrients For Hair Growth]
Foods Rich In Vitamin B12:
- Whey powder
4. Vitamin C:
Vitamin C is a hair growth vitamin, that has the ability to cure premature graying of hair and hair dryness efficiently. Daily intake of vitamin C through food items, or supplements is necessary to maintain the health of your hair.
Foods Rich In Vitamin C:
5. Vitamin E:
This is another vital vitamin for hair growth, as it beats all dry and rough hair troubles! It locks in moisture and protects your hair from drying out, and keeps it shiny. Apart from this, it also keeps the scalp healthy and promotes blood circulation.
Foods Rich In Vitamin E:
- Cooked spinach
- Sunflower seeds
- Dried herbs
6. Folic Acid:
This is another miracle worker of the vitamin B group, or we would prefer to call it “the hair vitamins”. This vitamin plays an important role in making your hair thicker and shinier while it adds moisture. It also helps in fighting away graying of hair.
Foods Rich In Folic Acid:
Usually, any source that gives you vitamin B, will also have folic acid as a component. But if you feel the need for supplements, then a vitamin B complex is appropriate. Other than this, all whole wheat grains and cereals contain folic acid. So now you can go ahead and consume carbohydrates, without any guilt!
It is now obvious that we need vitamins for healthy hair. But there are two other nutrients that we cannot avoid mentioning here, for we have said that vitamins aid in the absorption of it.
Researchers have found that conditions like alopecia, severe hair loss and breakage are caused due to iron deficiency. A proper amount of iron every day regulates blood circulation and increases the haemoglobin level in the body. Not only that, it will definitely help in re-growth of your hair.
Foods Rich In Iron:
- Red meat
- Green leafy vegetables
- Dried fruits
Proteins are essential for the hair structure giving you lustrous looking hair. Hence, iron is required to strengthen the roots of the hair. Without these strengthening agents, your hair will be left dull and lifeless, often prone to split ends and falling!
Foods rich in proteins:
- Paneer and many more!
It is sometimes very hard to find the natural sources of these vitamins and that is when you need to consider the use of supplements. Supplements are invariably designed differently for men and women, as the needs and quantities vary. These are basically a mixture of various vitamins and minerals in the right proportions, to ensure a healthy and nutritious diet.
Pre- Natal Vitamins:
These are the same as any vitamin complex supplement given to women. The only addition being, that it has an additional dose of iron and folic acid. As Iron is said to carry oxygen to the roots, and deficiency of this causes severe hair loss problems.
This supplement has a high content of vitamin C and omega 3 fatty acids. Experts that say that it works miracles!
This is a vitamin supplement really, but it does have a healthy dose of keratin which is the key to the building up of hair follicles. No harm in trying this out either!
Not just topical hair treatments but inclusion of a nutritious diet plan in your hair care routine, will ensure that you have the lustrous tresses that you have always desired. Consult your dietician before starting any vitamin supplements. Good luck!
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