Heredity and aging are two major causes of hair loss. Besides, hair can also be damaged by illness, hormonal changes, pollution, and stress. Having said that, a healthy diet is a great determinant of skin and hair health as it improves the quality, quantity, and strength of the hair. The hair follicles create new hair cells using the nutrients in your body, so if your diet doesn’t include the necessary vitamins, minerals, proteins, and healthy fats, hair growth is affected. Here are some nutrients to include in your diet as natural treatments to combat hair loss and ensure strong and healthy hair:
Healthy fatty acids
Healthy fats top the list of natural treatments to combat hair loss and are an important addition to your diet for overall health as well. Fish like salmon, mackerel, tuna, herring, and sardines are rich sources of omega-3 fatty acids, which reduce hair damage and hair fall. They are also good sources of vitamin D, which is needed for hair growth. People on a vegan diet can get omega-3 fats from walnuts, flaxseeds, chia seeds, soybean oil, algae like spirulina, and other fortified foods.
Selenium
Selenium is a mineral that boosts hair growth, and milk products, meat including liver, fish, eggs, bread, cereals, and nuts like Brazil nuts are rich sources.
Biotin
Biotin, an essential B vitamin, is known to promote hair growth as it is essential for the production of keratin. Thinning hair and hair loss are symptoms of a biotin deficiency, so add foods like whole wheat, eggs, meat, nuts and seeds, and vegetables like sweet potato, spinach, and broccoli to your diet to boost hair growth.
Foods fortified with vitamin D
In most diets, fortified food provides the required amount of vitamin D. Some of these are breakfast cereals, yogurt, orange juice, margarine, and soy drinks. Other sources of this vitamin are fatty fish, beef liver, cheese, and mushrooms.
L-lysine
It is an amino acid that helps hair growth. The root of the hair has L-lysine and it is responsible for the shape and volume of hair. A deficiency of L-lysine can cause hair loss, so ensure that your diet includes beans, lentils, nuts, meat, and eggs helps to promote hair growth.
Proteins
Hair follicles are mostly made of proteins, so your diet needs to be rich in protein. Non-vegetarian diets should include eggs, chicken, and lean beef and fish, whereas vegetarian protein can come from lentils, almonds, oats, seeds, and sprouts. Dairy products like yogurt, cheese, and milk are also rich in protein, and this nutrient helps control hair loss and promotes hair growth.
Other vitamins and minerals
Iron and zinc deficiency can also cause hair loss. Additionally, other nutrients required for hair growth are niacin, vitamins A and C, and folic acid. Meat, fish, eggs, dairy products, beans, peas, legumes, seeds, nuts, whole grains, fruits, and green leafy vegetables are natural treatments to combat hair loss, and your regular diet should include them.