The new and (maybe not so) improved, glamourised-hustle-culture lifestyle comes with stress in abundance, although we really wish it was tresses in abundance. “You dropped your crown,” but what happens when this compliment is actually a reference to hair fall? (Bad joke, I’m sorry). Fear not, food to the rescue, once again!
The Causes of hair loss and hair thinning are many – genetics, medical conditions, hormonal factors, stress, improper diet, among others. While combatting hair loss caused by the first two might not have a solution as simple as a better diet, the others can. Here are some of the foods you can eat to improve hair health:
Proteins (Are you even surprised at this point?)
Our hair is made up of a protein called Keratin require for regrowth, hair repair and general good health of hair. Therefore, a diet which consists of insufficient protein can lead to a slow down or even halt of hair growth, along with the hair becoming weak, prone to breakage, and lacking shine, bounce and all those goody things that basic but overpriced shampoos promise you. Is this not reason enough to gobble up protein at every chance?
Recommended sources of protein:
· Chicken
· Eggs
· Prawns/shrimp
· Lentils like Moong Dal, Masoor Dal and Toor Dal
· Legumes like kidney beans (Rajma), chickpeas (chana), cow peas (Lobiya) and black chickpeas
· Dairy products such as Paneer, curd, milk
· Tofu, Tempeh, Soybeans and Soya chunks
Some important vitamins and minerals
Vitamins and minerals help keep the scalp healthy and prevent hair thinning. Vitamin C and iron, help with blood circulation and circulation of scalp oils which keep hair follicles healthy. Iron helps carry oxygen to the follicles, essential for hair growth. A deficiency in these can cause hair breakage and hair fall.
Recommended sources for vitamin C:
· Citrus fruits
· Pineapple
· Papaya
· Broccoli
· Coloured peppers (capsicum)
· Sweet potato
· Vitamin C supplement, but have this only after consulting your nutritionist
Recommended foods for iron:
· Dates
· Green leafy vegetables
· Pumpkin seeds
· Legumes
· Red meat and liver meat
· Iron supplement after consulting a nutritionist
Zinc strengthens the hair follicles and helps the oil glands around hair follicles function optimally, hence, aiding hair growth and repair.
Food sources of zinc:
· Lentils and legumes (chickpeas are a great source)
· Pumpkin seeds
· Sesame seeds
· Eggs
· Red meats
· Shellfish
· Dark chocolate
Biotin is a B-vitamin and a catalyst in keratin production and our hair is made up of Keratin which makes it essential for hair growth and repair. B-vitamins help in the production of red blood cells which carry nutrients and oxygen. So, after consulting a nutritionist, be sure to include a biotin supplement in your diet.
Sources of Biotin (vitamin B6):
· Soybeans
· Peanuts
· Sunflower seeds
· Sweet potato
· Mushrooms
· Avocado
· Egg yolk
· Chicken liver
A few studies have shown that Omega – 3 fatty acids help with hair growth and making hair stands thick by preventing follicle inflammation.
Sources Omega-3 fatty acids:
· Fatty fish like sardines, mackerel, tuna, and salmon
· Avocado
· Flaxseeds
· Chia seeds
· Walnuts
· Soybeans
· Cod liver oil and omega-3 fatty acid supplements after consulting your nutritionist.
* I recommend you do a blood test and consult your nutritionist before taking any kind of supplements! *
Some general hair care tips
· Avoid combing your hair when it is wet as that leads to breakage. If you prefer to detangle your hair when you are in the shower, apply some conditioner first to help the comb slip through gently without causing breakage.
· Avoid washing your hair with shampoo too often because you don’t want to strip the scalp of its natural oils. 1-3 times a week depending on how easily your scalp gets oily, should be fine.
· Before applying any sort of heat on your hair, and it’s best to limit applying heat on your hair as much as possible, apply a heat protectant product.
· It has been found that a last rinse with rice water after you are done washing your hair can help keep it lustrous and strong. You can learn how to make the rice water here.
Chop Chop, Chef! Get to planning those meals that include these foods and you will soon be ready to have your own romcom starring healthy hair – ‘When Hairy Met Salon’!
references: www.healthline.com , www.medicalnewstoday.com , www.skinkraft.com
Written and designed by Swaraa Aras