List of nutrients helpful in preventing hair loss
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- 1 List of nutrients helpful in preventing hair loss
A healthy hair life cycle is of about 3 to 6 years. Hair loss springs up when the hairs do not grow back after shedding at an abnormally rapid rate like several hundreds of hairs every day. Hair loss can be caused by various factors, including hereditary, hormonal imbalances, menopause, pregnancy, childbirth, inadequate blood circulation in scalp, flaky dandruff, chronic stress, some medications and medical conditions, chemotherapy and weight loss.
There are certain nutritional factors that have been associated to hair loss. The dietary intake of essential proteins, beta-carotene, vitamin C, copper, zinc, silica and various others can help prevent hair loss. Here’s a list of 8 best diet tips for preventing hair loss and promoting hair growth. You will learn the basics of the anti-hair-loss diet, list of foods that prevent hair loss as well as hair loss fighting foods.
Consume Foods Sufficient in Beta-Carotene and Vitamin A
Another best way to boost hair growth via diet is to include sources of vitamin A into your hair loss prevention diet. Vitamin A encourages the growth of healthy tissues and cells, including follicles and the scalp. Lack of vitamin A in body can cause hair thinning and further resulting to hair loss. Beta-carotene, which is extensively found in green, yellow/orange vegetables and fruits such as carrots, broccoli, spinach, melon and apricots, sweet potatoes, winter squash, mango, also stimulates healthy hair due to its anti-oxidant properties as well as its part as a precursor to vitamin A. Beta-carotene in spinach boosts healthy hair growth.
Ensure a Sufficient Iron Intake
Iron transports oxygen to the hair, and insufficiency of iron causes your hair follicles to starve of oxygen. In fact, deficient iron stores seem to be the most common cause of hair loss amongst pre-menopausal females. Women who are pregnant, on heavy periods, or just delivered baby, vegans and distance runners are on high risk of being iron deficient. Consume iron-rich foods such as salmon, dried fruits, egg yolks, poultry, lean red meat, oysters, tuna and whole grains to prevent or correct iron deficiency.
Adequate Intake of Protein
Hair comprises of more than 90 % protein, and a diet that lacks in protein may trigger hair loss. Protein is also needed to produce keratin, a crucial structural component of hair. Protein is needed for hair growth and is found abundant specifically in foods of animal origin. A typical Western diet often contains substantial amounts of protein and thus it eliminates the need to take additional protein for hair growth from other sources or supplements. Although hair is comprised of protein, too much amounts of dietary protein is not likely to improve hair growth and may also connect to other health problems. An ideal pick is marine-based protein, like salmon as studies shows it to boost hair health in females; thanks to its omega-3 fatty acids and vitamin composition.
Lift up Your Silica Intake
Professor Adolf Butenandt, Nobel Prize winner for chemistry in1939, proved that life cannot exist without silica or silicon dioxide. In human beings, silica is necessary for the development of the skeleton. It is also a significant component of hair, and a sufficient addition of silica in your diet will cure baldness and boost hair growth. Silica is available in sufficient amounts in a variety of foods, including wheat, barley, oats, bean sprouts, rice, millets, green and red peppers, strawberries, asparagus, cucumbers and potatoes. Processing of foods however can lessen the silica content of foods. Therefore, to ensure an ideal intake of silica, it is advisable to head for organically grown and unprocessed foods. Silica, plentiful in strawberries, may help prevent baldness.
Step up to Foods Containing Enough Copper and Zinc
Even though a human body needs only a little amount of copper, it is important for the proper functioning of the body and healthy hair growth. Ideal amount of copper can prevent hair loss, lead to hair thickness and intensifies hair color. Another trace mineral that is significant to stronger hair health is zinc, which plays a crucial role in the formation of new cells (including hair cells). Copper and Zinc is thought to be more effective when consumed together as the equilibrium between the two is essential: too much of zinc interferes with copper absorption, and increased amount of copper can be poisonous to your body as well as hair. Black sesame seeds, used as a remedy for hair loss in Asia, are a good source of both copper and zinc.
Eat Foods Rich in Sulphur
Sulphur is popular as “nature’s beauty mineral” due to its ability to aid in excellent blood circulation, decreasing skin inflammation, and stimulating hair growth in all types of alopecia patients. Sulphur is a mineral found in all cells of the human body specifically in plenty in our hair, skin, and nails. It also has a role in the metabolism of significant B-vitamins including B1, B5 and B7. Hair loss, brittle hair and dry skin are often the first signs of a sulphur deficiency. Sulphur can only be acquired through diet. Sulphur is contained in all protein rich foods like, eggs, milk, meats, fish, and legumes. Onions, Garlic, lettuce, cabbage, brussels sprouts, Kale, kelp, seaweed and turnips are rich source of this mineral.
Eat Foods High in B Vitamins
If you are targeting at having strong and healthy hair, be sure to eat plenty of B vitamins rich foods. Evidence indicates that a plentiful intake of the B vitamins, specifically of vitamins B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (riboflavin), is very important for healthy hair.
Biotin and Pantothenic acid are perceived to reduce hair loss and stop graying of hair. Pyridoxine supports the body produce melanin, which provides hair its color. It also further facilitates the absorption of zinc. Additionally, pyridoxine, combined together with riboflavin and folate, helps produce hemoglobin (blood cells). Hemoglobin is required for supplying oxygen from lungs to other tissues in the body, including hair. A steady supply of oxygen is essential for healthy hair.
Vitamin C Rich Foods
Taking Vitamin-C rich foods and fruits is very helpful for preventing hair loss. Adding Vitamin C to your daily diet is needed for the synthesis of collagen which in response strengthens hair follicles and maintains healthy blood vessels in the scalp. Vitamin C also helps to encourage iron absorption from foods. To further boost the beneficial impacts of vitamin C on hair and hair follicle, combine foods that contain vitamin C with foods rich in vitamin E, an essential vitamin that may also help minimize hair loss due to its capability to promote circulation to the scalp. Vitamin C and vitamin E are more effective when consumed together.