Hair fall can be caused due to a lot of things such as diet, stress, hormonal change. Eating a balanced diet with the right nutrients can help promote hair growth. Vitamins, zinc, protein, biotin, and essential fatty acids promote hair growth.
When the protein intake is reduced, it may shut down the production of non essential protein which could include hair growth. After about 2 or 3 month of drastic reduction of protein intake, one might be able to notice hairfall. 10% to 30% of your calorie intake should be from protein.
Eggs, fish, tofu, cottage cheese are a great source of protein which promote hair strength. Meat is extremely rich in iron. Biotin is essential for the production of a hair protein called keratin. Consuming biotin can help improve your hair growth.
Spinach. Healthy green vegetable that’s loaded with beneficial nutrients. Rich in vitamins, and nutrients like folate, iron, vitamin A and vitamin C, all of which are essential for hair growth. If you are not too fond of the Indian-style spinach sabzi, you can also have it as a smoothie.
Carrot and Sweet potato. It’s perfect source of Vitamin A. Vitamin A is essential for hair thickness. They are extremely nutritious for the scalp.
Dairy products. Calcium is an extremely essential mineral for hair growth. You can add berries to your yoghurt for natural sweetness. Berries are loaded with vitamins and antioxidants that may promote hair growth. Ex. Strawberries, berries. Fruits like oranges, guava, pomogranate contain a number of antioxidant and vitamin C to produce collagen, a protein that helps strengthen hair.
Lentils and green leafy vegetables. Pulses are loaded with protein, iron, zinc, and biotin which are all essential nutrients for your hair. It contains folic acid which makes your hair stronger and prevent breakage.
Nuts and Seeds. Replace your unhealthy snacks with the healthy one, like roasted almonds, walnuts, peanuts. Peanuts can be soaked overnight, can be added to salads, or just eaten as a snack. Nuts contain a variety of nutrients including vitamin E, zinc, magnesium and biotin content, selenium, and omega-3 fatty acids that may promote hair growth. Nuts help in strengthening hair cuticles and nourish the scalp. Seeds like flax seeds, chia seeds, methi seeds add elasticity to your hair.
If you think you’re lacking any of these nutrients, including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids try adding some of the above foods to your diet. None of these foods have a side effect, it’s best to consume all of them in moderate quantities.