While genetics are taken as a dominant reason for hair fall, your diet, environment and approach toward hair care are some of the other possible causes. In worst case scenarios, receiving a hair transplant in Turkey is the most desirable solution as it’s comparatively cost-effective yet reliable. However, not everyone can afford to receive a hair transplant.
So, in this article, we have shared some vital nutrients responsible for healthy hair. Keeping a check on them will help to reverse the symptoms of hair falling out before it’s too late.
1. Increase Protein Consumption
Proteins are one of the most essential parts of the body. From contributing to building muscles and organs to regulating hormones and molecules, proteins are required everywhere. Besides, hair follicles are primarily based on protein.
Hence, deficiency of it will directly affect the health of your entire body. Skin marks, brittle nails and thin hair are all outcomes of inadequate protein supply. Ideally, an individual should consume 0.36 grams of protein per pound of overall weight.
Recommended Food
- Fish (tuna, salmon or trout)
- Eggs
- Chicken
- Beans
- Milk & yogurt
2. Try Increasing Zinc Levels
Zinc is not found abundantly in our body. However, this trace element has a role in building cells and absorption of essential nutrients. Studies show that deficiency of zinc can affect the hair follicle structure which then leads to excessive hair shedding. Also, the mineral works for sustaining a healthy hair growth cycle.
On the other hand, chances are that consuming too much zinc will also trigger hair loss. Therefore, we recommend trying to restore the zinc levels by eating whole foods instead of supplements.
Recommended Food
- Red meats
- Pumpkin seeds
- Egg yolks
- Vegetables
- Plenty of water
3. Pump up the Biotin Consumption
Keratin is critically important for healthy hair, skin and nails. Whereas for better Keratin infrastructure, Biotin (also known as Vitamin B7 or H) is required. The actual mechanism by which Biotin affects hair health is still ambiguous. However, there is a handful of research that signifies the importance of Biotin to fasten hair growth.
Hair discoloration and thinning are also the possible outcomes of Biotin deficiency. This is the reason why different hair care products have started to add Biotin as a key ingredient. But normally, Biotin deficiency is rare if your diet contains 30 to 100 mcg of it per day.
Recommended Food
- Bananas
- Organ meats
- Egg yolk
- Raspberries
- Cauliflower
4. Iron Deficient? Time to Recover it
Iron deficiency is one of the several reasons causing hair loss. During it, hair falls in a similar fashion as pattern-baldness. And some severe deficiencies may even bring about bald spots.
But how iron is responsible for healthy hair growth? Simply speaking, a reduction in iron level fails to produce the ideal percentage of hemoglobin in your blood. Since hemoglobin is the carrier of oxygen to the body cells, its shortage means poor oxygen supply. Consequently, the growth of several cells including hair is hindered.
Recommended Food
- Red meat
- Beans
- Nuts
- Spinach & lentils
- Eggs
5. Intake More of Omega-3 Fatty Acid
Not only does the omega 3s resolve hair fall, but it is also known for combating heart disease, arthritis, vision loss and a lot more. Until now, limited research has been conducted to monitor the effect of omega-3 fatty acids on hair loss. Yet all of them showed results in favor of the nutrients.
A study conducted in 2015 concluded that participants consuming Omega-3 supplements had more proportion of their hair in the active-growth phase than others. Furthermore, the scientists observed a decrease in hair fall and an improvement in thickness.
Recommended Food
- Cold-water fish
- Walnuts
- Chia seeds
- Yogurt
- Salad
6. Vitamin A, E & C – They are more than just Alphabets
Every cell in your body including hair requires Vitamin A to grow. Also, this Vitamin works for producing sebum that is essential for a healthy scalp.
Similarly, Vitamin C creates collagen, a form of protein constituting the hair structure. It also assists iron absorption which then secures healthy hair. On the contrary, Vitamin E prevents oxidative stress which if left unchecked can block hair growth.
Recommended Food
- Citrus fruits (Vitamin C)
- Sunflower seeds (Vitamin E)
- Spinach (Vitamin A and E)
- Nuts (Vitamin E)
- Carrots (Vitamin A)
The Way Forward
Following a healthy diet plan is significant not only for hair but for your entire body. No supplements can benefit you more than the natural intake. Besides, maintaining a healthy nutritional level will possibly prevent incurring the eye-watering charges of hair transplants.
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