Top 16 Foods To Prevent Hair Loss
You are here probably because of having hair loss. With about 100,000 hair strands on our heads, losing about 50 to 100 strands a day is not considered hair loss.
The difference is never noticed because new hair often grows out to replace the lost hair. However, when this growth does not happen, hair loss begins to occur.
As not everyone has the luxury of a lifetime of healthy and robust hair, many start to suffer hair loss right from puberty.
Before they begin to age, others suffer hair loss for other reasons like hormonal changes, medical conditions, trauma, and hereditary conditions.
Many factors cause hair loss, some of which we cannot change. Eating a balanced diet, however, is an effective way to prevent hair loss. Daily food intake that prevents hair loss goes a long way in repairing the scalp and aids hair growth. In this article, we going to provide a list of foods that will help you prevent hair fall.
16 Best Foods To Stop Hair Loss (Recommended By Dietitian)
1. Berries
Berries are simple fleshy foods that usually have many seeds. They are high in Vitamin C, fiber, and antioxidant polyphenols. Antioxidants are nutrients found in plant-based foods.
They help protect hair follicles from damage by harmful molecules (free radicals) resulting from natural processes and environmental pressures.
Vitamin C in it contains collagen, an essential part of hair structure that also helps iron absorption.
Various types of berries are consumable, all of which can be eaten to improve hair growth.
The Ellagic acids found in strawberries protect against androgenetic alopecia (pattern hair loss), strengthen the roots, and prevent hair fall.
A cup of berries, which equals 114 grams, provides the body with 141% of its daily need for Vitamin C. They are fruits and, as such, can be eaten after meals.
2. Carrots
Carrots are root vegetables that contain Vitamin A, Vitamin C, and Vitamin E. Just like berries. They are rich in antioxidants and fiber.
These nutrients improve blood circulation to the scalp, which in turn promotes hair growth.
They also improve hair density and strength. There are speculations that the Vitamin A in carrots helps condition the scalp as a deficiency in people leads to dry hair.
Drinking carrot juice twice a week and eating salad with carrots 2-3 times a week improves one’s hair health significantly.
3. Barley
Barley contains a high amount of Vitamin E. It also contains iron, copper, and procyanidin B-3. Vitamin E is known to be a powerful antioxidant that absorbs damaging UV light and protects skin cells.
It repairs sun damage on the scalp, which causes the hair to thin.
The procyanidin B-3 in barley is identified as a hair growth stimulant when isolated from the barley.
The iron and copper in its battle anaemia by increasing the production of red blood cells. By battling anaemia, these nutrients, in turn, help in hair growth.
As barley is high in gluten content, bloating, abdominal pain, and a low blood sugar level (for diabetics) is imminent.
People who have gluten intolerance (celiac disease), Irritable Bowel Syndrome (IBS), or any other bowel disease should avoid barley and any other whole grain.
Barley can be eaten alongside oatmeal for breakfast every day as long as you are not gluten intolerant.
Barley can also be made into juice. However, because barley has a high-calorie content, one should ensure not to consume more than two servings of barley juice in a day.
4. Whole-grain Oats
Oat is widely known for its high fiber content. It is especially rich in beta-glucans, a type of soluble fiber. This high fiber content of oat makes it a meal that improves the body’s insulin sensitivity.
This role in enhancing the body’s insulin sensitivity helps hair growth because hair loss in females and balding in males is often associated with insulin resistance.
Oat is an excellent alternative to barley for people who cannot consume barley due to health conditions.
Eat it every day as breakfast to provide the body with the adequate nutrients needed for hair growth.
5. Eggs
Eggs are known to be the most nutritious food to exist. An egg contains Vitamin A, Vitamin B2, Vitamin B5, Folate, Vitamin B12, Phosphorus, and Selenium.
It also includes, in smaller amounts, Calcium, Vitamin B6, Vitamin D3, Vitamin E, Vitamin K, and Zinc. All this comes with 77 calories, 5 and 6 grams of healthy fat and protein, respectively.
Eggs also contain a small yet significant amount of iron; this makes eggs important as iron is the most common nutritional deficiency in the world.
The yolk of an egg is rich in vitamins that help moisturize the hair and makes it more resistant to stress and damage.
Eggs contain protein and biotin, both of which promote hair growth. Biotin is a significant ingredient in producing a hair protein called keratin. A lack of protein in food aids hair loss.
One can eat 1 or 2 omelettes 2-3 times a week to provide the body with its required nutrients from eggs.
6. Spinach
Spinach is the primary source of Vitamin A, Vitamin C, protein, and iron. Low iron in the body is the primary cause of hair fall, and spinach happens to be rich in iron.
It is also rich in sebum, which acts as a natural conditioner for the hair.
Other vitamins such as magnesium, omega 3-acid, and calcium, all of which help maintain a delicate scalp and lustrous hair, are also present in this healthy green vegetable.
Eating ½ or one serving of spinach a day provides the body with an adequate amount of nutrients derived from spinach.
One should note that excessive spinach consumption, though it is a very healthy vegetable, can lead to kidney stones, low blood pressure, and a weak pulse.
7. Sweet Potatoes
Sweet potato, just as its name implies, is sweet. It is a starchy root vegetable that contains fiber, vitamins, and minerals.
A medium-sized sweet potato (about 114 grams) contains enough beta-carotene to provide more than four times with a person’s daily Vitamin A needs.
Because of the beta-carotene contained in this food, which is converted to Vitamin A, this is a food that stops hair fall by boosting your scalp’s natural oils so that it retains the moisture in it.
Consuming sweet potatoes once or twice a week is enough to keep the body’s beta-carotene supply at the body’s required amount for proper scalp repair.
8. Soft Green Avocado
Avocado is different from other fruits because while others mostly contain carbohydrates, it is a fruit that has a high amount of healthy fat.
It also contains Vitamin B5, Vitamin B6, Vitamin C, Vitamin E, Potassium, and Folate.
When we eat Avocado, the Phytosterols and Vitamin E in Vitamin E are absorbed in the scalp and shafts, thereby stimulating growth while protecting the hair from damage due to dryness.
Eating ½ – 1 avocado a day provides the body with the nutrients it needs for hair growth.
9. Vitamin filled Hard Nuts
Nuts, especially walnuts and almonds are exceptionally great of B-Vitamins, Biotin, Omega 3 and 6, Magnesium, and Protein. All these nutrients nourish the scalp and strengthen hair cuticles.
The right amount of nuts promotes hair growth and reduces hair thinning.
An ounce of nuts, which is about 24 almonds, or 18 medium cashew nuts, or 14 walnuts, provides the body with its daily need. You can decide to either have an ounce for five days or 5 ounces in one week.
10. Frozen Shrimp
Shrimps are widely known shellfish that are low in fat. Despite its low-fat content, this meal provides a small amount of Omega 3 fatty acids, known to prevent hair loss.
They are also rich in other nutrients such as B-Vitamins, Vitamin D, Zinc, and Iron, all of which is what to eat to stop hair fall naturally.
Eating shrimp once or twice a week is enough to maintain proper hair growth.
11. Freshly Cut Lean Meat
Meat is an animal-based food that contains protein. The protein contained in it aids hair growth, repair, and strengthening of hair follicles.
Specific cuts of beef like red meat contain iron, which helps the red blood cells deliver oxygen to the body’s cells, including the hair follicle.
Eat just about 70-85g of meat 2 or 3 times a week to aid hair growth.
Consuming meat in higher quantities and at a higher frequency than is advised can lead to health challenges like colorectal cancer, type-2 diabetes, coronary heart disease, and stroke.
12. Low-Fat Dairy Products
This is inclusive of skimmed milk and yogurt. It contains Vitamin D and Vitamin B5, which are known to improve the health of hair follicles.
Yogurt like Greek yogurt contains selenium and iodine, both of which are necessary for the proper functioning of the thyroid gland, and deficiency in any can lead to hair loss.
Drinking 2-3 servings of low-fat dairy products a day is just the body’s right amount for proper hair growth.
13. High in Omega 3 Fatty Fish
Fatty fish include Salmon, Tuna, Herring, Tilapia, and mackerel. They contain B-Vitamins, Vitamin D3, and Selenium.
They are high in EPA and DHA, 2 of the three most important omega-3 fatty acids which prevent hair loss.
Studies have shown that taking a fish oil supplement reduces hair loss while simultaneously increasing hair growth in women with thinning hair.
Eating a portion of fish twice a week gives a healthy amount of the omega-3 fatty acids needed for hair growth.
14. Hard Smooth Beets
Beetroots are known for their richness in nitrates. These nitrates are converted to nitric oxides responsible for improved circulation and help bring nutrients to the hair follicles.
These roots also contain Vitamin A, Vitamin C, Folic acid, Calcium, Iron, Potassium, Carbohydrates, and Fiber.
All of these nutrients help to tighten the pores of the scalp, thereby minimizing hair fall. They help regulate blood flow to the scalp, thereby making the hair bouncy and shiny.
Eating beetroot twice a week is the right amount of beet for hair growth. One can also decide to boil it and drink its juice.
15. Well-preserved Beans
Beans are a plant-based source of protein essential to hair growth. They also contain nutrients such as Zinc, Iron, Biotin, and Folate. The Zinc in them aids hair growth and the hair repair cycle.
Soybeans and Black beans are an example of the types of beans commonly found in our environment.
Of course, you can decide to share your beans and meat intake equally so that you can eat beans and meat every week.
16. Fleshy Succulent Prunes
Prunes are dry plums. They contain fiber and Vitamins B and C. The antioxidants in Vitamin C transport oxygen to the damaged cells and hair follicles.
Vitamin B helps in preventing hair damage and breakage. It is an excellent food that prevents hair loss and helps fight off stiffening and discoloration of hair, resulting from iron deficiency in the body.
One can consume 2-3 servings of prune per day to provide the body with the needed nutrients for hair growth, depending on their preference.
Many of the foods mentioned above are not to be consumed by people with certain health conditions. Therefore, one must see a health expert who will make a proper diagnosis of their entire health.
Besides which they can go ahead to advise on individual meals one can or cannot take. People with kidney disease should ensure to avoid the feeds listed here:
Daily consumption of food that avoids hair fall or supplements are a great way to overcome temporary hair loss, especially if you suspect your hair loss is occurring due to a deficiency.
Still, it is good to know the nutrients in them and how they affect hair growth or upset when they are in deficit, abundance, and excess in the body.
When you have decided to start a hair treatment dietary regime, consult your doctor to confirm the dietary command to follow or be prescribed the correct supplements. Below, we will discuss the most common vitamins that aid hair growth in people.
Conclusion
Hair loss is often a big deal to us, and many people think going through hair loss is irreparable.
However, health experts have established that it is very much repairable when temporary and even without suffering hair loss.
Eating this food to avoid hair loss goes a long way in maintaining the health of your hair.
Remember that meals or their nutrient supplements should be taken in specific quantities to avoid their overabundance in the body, which can then cause hair loss.
Now we have all gotten to know what to eat to stop hair fall naturally, let’s go on and start eating to feed our hair.
Do you have any food you eat to help reduce hair loss? Please leave it in the comment section below.
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