We often neglect our eating habits when considering the possible reasons for hair loss. However, the nutrients for hair health that we get from our food have a huge potential to either better or worsen our hair’s condition. There can be many hair fall reasons. Sometimes, genetic or hormonal factors are involved. In most cases, though, it is severe or chronic stress, improper application of chemicals for hairstyling, or specific scalp disorders that can trigger thinning of the hair. Two causes that are often overlooked, however, are pregnancy and extreme weight loss. In each of these instances, a nutrient imbalance develops. It is, in fact documented that numerous nutrients stimulate the development of hair that is resilient and lustrous.
The most useful foods that stop hair loss and for a healthy scalp and hair can be taken by mouth, but sometimes also applying them to the scalp. Above all, many people are convinced that using some dietary supplement will make their hair stronger. Here’s the misleading trend. Many of the best food for hair growth, if correctly used in quantity, can surely help to obtain a head of shiny and strong hair. However, by over-consumption of dietary supplements, not only does one face disruption in hair growth, but the kidneys would have to make some extra effort to excrete excessive production of toxic metabolites.
What is food for hair loss prevention, or even to enhance hair growth?
Vitamin A: Helps produce sebum. This makes your hair healthy.
Vitamin B: contributes to the transport of oxygen to hair and into the dividing cells that make up hair.
Vitamin C: essential for iron absorption, thus important for hair structure for collagen formation, and to protect the hair against free radicals.
Vitamin D: may be related to the renewal of hair follicles. Hair loss due to Vitamin D-deficiency has been associated.
Vitamin E: It could be helpful in providing protection against sun damage to hair.
Iron: Helps red blood cells deliver oxygen to cells, including for hair growth.
Zinc: Plays a role in hair growth and repair, as it helps in cell division processes.
Fats: There are essential fatty acids involved in testosterone production and vitamin D synthesis that improve hair strength and appearance.
Omega-3 fatty acids: These are implicated in structural integrity and hair density. Nutritional or other disorders leading to the deficiency of these vitamins and minerals mean that hair has scant access to such nutrients for its structure, best food for hair growth, and repair.
Deficiencies in vitamins and minerals may, for instance, lead to fragile and thin hair, hair loss, the change of color and texture of hair, and even influence hair shape and strength. Nutritional deficiencies will have manifestation on the attributes of hair, which will emerge after a period depending on the individual factors and the level of the deficiency. Importantly, all foods that stop hair loss have upper intake levels, meaning that, though they are needed, high intakes of such nutrients have no extra benefits and may cause damage to health, including hair health.
It is advocated that one consults a registered nutritionist, dietitian, or doctor to test for any deficiencies before taking high-dose supplements, as well as for general advice. Moreover, incorporating a good variety of nutrients for hair health is also more beneficial to the hair and body overall, as each vitamin and mineral works along with other nutrients for full health, absorption, and functions. If someone is interested, there are studies which have shown an improvement in hair health with various nutrients including essential fatty acids, iron, vitamin D, etc.
If the question on everybody’s mind is whether food for hair loss prevention with nutrition, then we will have to learn to eat for the health of our hair. Indeed, the preceding pages have shown us the pivotal role certain nutrients for hair health play in keeping our hair grow naturally. Fatty fish species e.g., salmon, mackerel, and sardines, contain protein, omega-3 – 3 fatty acids, and vitamin D in a great amount. They are also among the natural hair loss prevention foods in which vitamin D can be found naturally, an essential ingredient for hair follicles. Lean proteins, such as chicken, turkey, and Greek yogurt, are the building blocks of hair. In addition to their high amounts of animal proteins and arachidonic fats, they are also a good source of iron and vitamin B12. Various literature reports that these foods-together with other foods that stop hair loss not discussed in these pages-are contemporarily referred to as ‘hair vitality diets’ that increase hair growth, thickness of hair fibers, and retention of hair density into old age. Please do bear in mind that these products and recipes come at a price. Bear in mind that a moderate and phytochemically rich diet is always an individual responsibility. Every time one decides to enhance the intake of certain types of best food for hair growth or nutrients, it is important to comprehend that, instead of focusing on the inclusion of different hair loss prevention foods in your diet, what is more worth striving for is to make sure your strong hair, nails, and skin are fed with all the macronutrients, fiber, and other necessary vitamins and minerals for general well-being.
In dermatology, many of dietary supplements are utilized as adjuvant therapies. Given that hair is a non-essential but metabolically active tissue, it is easy to hypothesize that patients with nutritional deficiencies would benefit from supplements more so than the replete. Further and more robust research is hence required to validate these effects of nutritional supplements. Indeed, it is hard for consumers to know if supplements work since supplements are not subject to the same approval process as drugs. It is concerning that consumers will pay high prices for supplements that have little to no scientific merit, as the risk for potential side effects and a correlation between money spent directly to ingredients from a healthy diet exists. By and large, all patients should be counseled by their primary care physicians, internists, and dermatologists before any supplement use to promote hair growth. Although supplements cannot magically solve all hair-related problems, they can be of value by acting like a dietary complement in case one finds it hard to eat enough portions of best food for hair growth. While one can get these nutrients for hair health by consuming a well-rounded diet, supplements will help others. Remember that what works for one person may not work for another, so always look at your overall health to gauge whether a supplement might be appropriate, and be sure to consult a healthcare professional before starting a new supplement trend.
In conclusion, one cannot deny that a balanced nutrient-rich diet is indeed an essential method for keeping hair healthy and promoting hair growth. While the genetics associated with food for hair loss prevention are many times far-reaching and complex, transcending issues of nutritional intake, it is worth paying attention to the vitamins and minerals one’s body needs in order to support overall health. Besides eating a well-rounded diet, one should communicate with their healthcare providers about nutritional supplements they may need, make lifestyle changes, and utilize hair care products that match their own hair structure. Also, in day-to-day life, one can fill up with hair loss prevention foods rich in vitamins and minerals for healthy hair, such as fruits, vegetables, nuts, whole grains, and fatty fish, or undergo medication for hair growth.
