Just like any other part of our body, long and strong hairs are depended on the types of foods we consume because good foods help in strengthening the hair follicle. Needless to say, healthy hair is beautiful hair too. While beautiful hair depend on many factors like hormonal balance in body, proper sleep, stress free life, exposure to minimum amount of pollution, etc. the importance and significance of good food cannot be undermined.
Even a healthy diet can reverse or correct the problems created by the other factors. If you eat hair friendly foods, the chances are that your hair will remain strong and sturdy during illness and other pressing times too. Good food can also help you minimize hair fall to a great extent.
Foods for Preventing Hair Loss
Eating lean proteins is very important to maintain hair health. Since our hairs are made up mostly of hair, eating good quality lean protein can really help in maintaining a beautiful mane. By eating fat laden protein rich foods you will do more harm than good to yourself because high protein – high fat food and fat laden diet leads to more testosterone secretion in body leading to hair loss.
So, while eating protein rich foods, be sensible and choose lean proteins like fish or trimmed chicken. Fish is high in many nutrients like omega 3 fatty acids, protein, vitamin D, etc. You can choose from a variety of fish like salmon, trout, sardines, mackerel, etc.
Omega 3 fatty acids are very important for a healthy scalp. Since our bodies do not produce this essential nutrient our diet becomes quite crucial for our hair health. There are a host of sources of omega 3 fatty acids but out of all of them flaxseeds is the best vegetarian option.
Eating a teaspoon full of flaxseeds a day on regular basis can be quite helpful in long run. You can dry roast the seeds and can sprinkle them on your salad or can grind them and add to your flour.
Eggs form a very healthy diet for hair. They are not only rich in protein they are also rich in other hair friendly minerals like selenium, zinc, sulfur and iron. Eating up to 4 eggs a week have not been associated with any kind of health risk.
Somehow, if you have high cholesterol levels or you are an adult of 35 years and above then you should only stick to egg whites. Though egg yolks are high in protein and minerals but they are also very high in cholesterol. In fact one egg meets your cholesterol requirement for the entire day (yes, you read that right, we need cholesterol also for proper body functioning).
Besides protein, iron is also a very important nutrient for maintaining hair health and preventing hair loss. Iron helps in making hemoglobin in the body. Right amount of hemoglobin means right amount of oxygen being supplied to entire body including scalp which means healthy and beautiful hair.
Sprouts are a rich source of vegetarian protein. They are also rich in one another mineral called silica. Silica is highly important nutrient for hair health because silica helps the body absorb various vitamins. Eating a diet rich in various vitamins but lacking in silica will not do you any good since your body will not be able to absorb the vitamins.
Hence, eating sprouts will ensure a good supply of protein and silica in your body. You can eat sprouts as mid-day snacks or in your breakfast and remember rather than consuming a bowl full of sprouts on one day of a week eating a tablespoon full of raw sprouts on daily basis will provide you more nutrition and better nutrition.
Low-fat Dairy Products
Low-fat dairy foods like skimmed milk, yogurt made of skimmed milk, cheese, cottage cheese are powerhouses of various vitamins, minerals and protein. Consuming 2-3 servings of dairy products on daily basis will not only help in preventing hair loss it will also make your bones stronger.
Leafy vegetables like spinach, fenugreek, kale, etc are high in iron, beta carotene, vitamin C, etc. These nutrients make hair stronger and help in proper circulation of natural oils in the scalp.
Oysters and other sea foods are high in zinc. Zinc is a very important nutrient for various functions of body including hair health. Eating 2 – 3 servings of sea foods in a week will help you get adequate amount of zinc.
Zinc also helps in strengthening the hair roots and hence becomes a vital nutrient for preventing hair health. Somehow excessive amounts of zinc can be harmful for hair health so avoid taking zinc supplement and pay attention on eating natural sources of zinc.
A very humble lentil, chickpeas can be quite effective when it comes to prevention of hair loss. Chickpeas are full of zinc, protein and vitamin B6. All the essential nutrients for good hair growth.
Eating chickpeas in the breakfast or lunch is best bet because they are a heavy food and take time in digesting. Eating them at night can cause digestion problems or stomach upset. Eating a small amount on regular basis can be more helpful than eating large quantities once in a while.
Almonds And Oats
Almonds and oats are lesser known warriors against hair fall. Both these foods are high in many nutrients like almonds are full of iron, protein and vitamin E. These nutrients help in hair growth and make hair stronger, preventing them from hair fall.
On the other hand, oats are full of potassium, iron, magnesium and iron along with B group of vitamins. These nutrients are required in small quantities for hair growth and health but that cannot undermine their significance in hair health.
Eating the abovementioned foods on regular basis will not only help you prevent hair loss but it will also make your over all body healthier and stronger. Besides, regular exercises, meditation, breathing exercises also help in maintaining hair health.