Hair loss is one of the most common issues nowadays. Hair loss can be caused by factors ranging from illness, medication, poor diet, stress, hormones and over-styling or sometimes hereditary too. Any one of these causes can interfere with the hair growth cycle, and can prevent hair follicles from growing new hair.
Hair loss symptoms can cause psychological stress for women, especially because society places such an emphasis on beautiful hair and hair as a source of women’s femininity. Many men and women who have hair loss report feelings of depression, self-consciousness and low self-esteem.
We lose on average 100-150 hairs per day, and hair grows at an average of ½ inch per month. But when you notice more extreme hair shedding or slowed hair growth than this, it could be a hair loss symptom. For women, your hair loss symptoms may be thinning hair or gradually more exposed scalp on the top of your head. For men, you may find a growing bald spot on top of your head.
While this is a common situation with men & mostly women, what we fail to understand is that our food and lifestyle habits are hugely responsible for our hair related problems.
Vitamins play an important role for our well-being. In today’s fast paced world, many people skip meals, eat on the run or choose poor quality foods. Fruits and vegetables are rarely added to the daily diet, which leads to various ailments related to vitamin deficiencies, including affecting your skin and hair, resulting in hair loss or baldness and patches on your nails.
So what type of vitamins can you take to keep your hair, whether it’s to prevent it from falling out or help it grow back?
Biotin is also known as Vitmain B7and it is one of the essential vitamin which helps reduce the hair fall and promote healthy hair growth. If you want longer, healthier hair then don’t forget biotin. While most people get a good dose of biotin from the food they eat every day, it is a water soluble vitamin. That means your body cannot retain it and flushes out what it doesn’t use. So you need to get enough of it every day. Many hair care products now contain biotin.
Food sources of biotin: mushrooms, avocados, eggs, cauliflower, raspberries, salmon, peanut butter, etc
Most of us are aware that vitamin C can help boost our immunity, protecting us against frequent colds and other infections. What most people are unaware of is that vitamin C can help strengthen the hair. That’s partly because vitamin C helps the body create and produce collagen, a vital protein for healthy hair, skin, and nails. Vitamin C helps to stimulate the blood circulation and provide oxygen to the hair follicles.
Moreover, a recent study published in the British Journal of Dermatology says that vitamin C is considered an antioxidant that fights free radicals that damage body tissue.
Food sources for Vitamin C: oranges, lemon, red peppers, kale, Brussels sprouts, broccoli, strawberries, pineapples, grapefruit and kiwi
Vitamin E is a powerful antioxidant that repairs and builds tissue, and is essential for healthy hair growth. Vitamin E acts as an anti-oxidant which helps to repair the damaged tissues and also protect it from further damage.
When you apply vitamin E to your scalp, it reduces inflammation, increases blood circulation, boosts oxygen supply, and repairs damaged hair follicles. Vitamin E also helpsto condition your hair and keep it softer. Because of its blood thinning properties, it’s also important to remember to discontinue the use of Vitamin E prior to any type of surgery.
Food sources for vitamin E: almonds, seeds, avocado, broccoli, dry fruits etc.
Vitamin A is another vitamin that’s vital for proper cell growth. It helps in producing sebum (oil on the scalp), which keeps the hair from drying out and breaking. Vitamin A fights free radicals that weigh your hair down. While Vitamin A is essential for healthy hair, you must exercise caution, as too much of it can lead to toxicity and can actually result in hair loss.
Food sources for vitamin-A: cod liver oil, peaches, apricots, carrots, spinach, sweet potato etc.
This is one of the best vitamins that help with hair growth by handling stress. Inositol and B12 are useful B vitamins for hair growth.
Food sources for vitamin B: Eggs, Meat, papaya, oranges beans etc.
It is also known as Vitamin B3. Vitamin B3 helps to improve the blood circulation of the scalp effectively. It helps to deliver the other essential nutrients and oxygen to the hair roots.
Food sources for vitamin B3: chicken, fish, sunflower seeds etc.
There are multiple benefits of eating healthy, and strong hair growth or hair fall control is one of them. A good hair care regimen and diet can prevent hair loss and promote longer hair in combination with vitamins.
Over-styling and using heat tools can damage hair and cause hair loss. Try to reduce the use of such items to every other day or less .Make lifestyle changes to prevent hair loss such as reducing your stress. Get regular exercise, try meditation and engage in deep breathing to stay calm and centered. Everyday stress can cause hair to dull, thin and even fall out. Make improvements in your diet to reduce hair loss.
At the end of the day, the best way to get these nutrients is by eating a balanced, real food-based diet that includes plenty of nutrient-dense foods. So Make sure you are getting your daily dose of healthy food and see the difference yourself. Stay fit, stay healthy!