Healthy foods to get rid of hair fallImage Credit source: Getty Images
In today’s time, you will find almost every person complaining about hair fall. This problem troubles both men and women. Apart from this, hair becomes dry and lifeless. Dandruff on the scalp can also be caused by lack of nutrients. To get rid of the problem of hair fall, people buy expensive oils, serums, shampoos, conditioners from the market and even try various hacks suggested on social media, but this does not make your hair strong from within. Because of this the problem comes back again and again.
If problems like falling hair, dandruff, lifeless and dry hair persist then it may be due to lack of nutrition. You should include Vitamin D in your diet. According to PubMed Central (PMC), nutrients like iron, vitamin D, B-vitamins (especially biotin/B7 and folate), zinc and protein are necessary to keep hair healthy and for growth, so let us know the names of foods rich in these.
Biotin Rich Foods
To keep hair healthy, B complex vitamins, especially biotin i.e. B7, are essential. To fulfill this, you should include things like egg yolk, almonds, walnuts etc. in your diet. This is a fat soluble vitamin, hence it gets stored in the body. It is also important for your nails and skin. It protects your hair from breakage and helps in improving hair elasticity by promoting the production of keratin protein, which makes hair shiny.
What to eat for Vitamin D?
To supply Vitamin D in the body, things like milk, curd, buttermilk, cheese should be included in the diet. Apart from this, mushroom is also a source of Vitamin D in vegetarian food. Most non-vegetarian foods like fish, eggs are sources of Vitamin D. Vitamin D plays an important role in activating the growth of new hair. Due to this, hair not only becomes long but also becomes thick.
Getty Images
Iron-Selenium and Zinc
If we talk about minerals to keep hair healthy, iron, zinc and selenium are very important. Iron increases the production of red blood cells in the body and these red blood cells help in delivering oxygen and nutrition to the roots of your hair. Zinc plays an important role in the repair and growth of your hair tissue and it also keeps the oil glands healthy, which makes the scalp healthy. Selenium is a powerful antioxidant that protects hair follicles from damage caused by oxidative stress.
Foods rich in minerals
For selenium you can eat onion, fish, egg, and Brazil nuts. For zinc, eat pumpkin seeds, whole grains, some nuts like pine nuts, cashews, walnuts. To supply iron, you should eat pulses, green leafy vegetables like spinach. Along with this, you should eat Vitamin C rich things like lemon, orange, guava which will improve your iron absorption and will keep your skin along with hair healthy.
