Your hair cells are the body’s second-fastest-growing cells (second only to intestinal cells). Furthermore, your scalp contains approximately 120,000 hairs, all of which need nourishment in order to develop. But your body would never prioritize your nutritional needs for hair because it is not a vital organ or tissue.
“Many people have been led to believe that a “balanced diet” provides all of the nutrients required for optimal hair growth and health. Diets that are predominantly composed of fruits, vegetables, and salads, with small quantities of protein and calories, or diets that are high in protein and fat, with little or no carbohydrates, are examples. To function properly, your hair cells, like the cells of your body, need a combination of proteins, complex carbohydrates, iron, vitamins, and minerals.”- Says Dr. Audumbar who is one of the best Navi Mumbai based hair transplant surgeon.
Changes in Diet
Since your body requires a certain amount of nutrients to develop hair, your diet and nutrition are vital in promoting hair development. There is, however, no single dietary or nutritional alteration that will cause your hair to regrow. These modifications usually only work if you already have a deficiency. If you’re in good health, your hair loss is most likely hereditary. If you need to improve your diet, consider making the following adjustments as recommended by the specialists.
- Before making any improvements, have the blood test for any nutrient deficiencies. Although nutrition can play an important role in hair development, it is normally only successful if you already have a deficiency. A simple blood test will decide if you are deficient in any nutrients. If you’re losing your hair and don’t know why, schedule a blood test with your doctor. You will use the findings to determine whether or not you need to make any improvements. If
you don’t have any nutrient deficiency, dietary modifications won’t make much of a difference. Any medicinal or topical procedures can still be effective.
- Hair loss can occur when you eat too little calories, such as when you’re on an intense or crash diet. Your body can become malnourished and unable to produce hair as a result of this. Consult your doctor to decide how much calories you need each day to maintain your health, and then adhere to that number in your regular diet. In total, women should consume around 1,200 calories per day, while men can consume around 1,500 calories per day. If
you fall below these thresholds, you risk developing nutrient deficiencies. If you’re on a diet, be extra cautious. Keep track of your calories to avoid being malnourished.
- Iron should be replenished in your diet. Iron deficiency is a common nutrient deficiency that can cause hair loss. If you’re iron deficient, you’ll need to change your diet or take supplements to get the amount you need. Men require 8 mg of iron per day, while women require 18 mg. Red and lean meat, fish, beans, nuts, legumes, and leafy green vegetables are all good sources of iron. If your doctor thinks it’s good, you can also take an iron supplement.
- Increase the amount of zinc in your diet. Zinc deficiency is linked to baldness because it helps the body produce enzymes that aid in hair development. If you have a zinc deficiency, you should supplement your diet with zinc or take dietary supplements. Every day, adults need 8-11 mg of zinc. Oysters and other shellfish, red meat and poultry, beans, nuts, whole grains, and dairy products are also healthy sources of zinc. If you have a digestive condition like
inflammatory bowel disease, you’re more likely to have zinc deficiency.
- Consume omega-3 and omega-6 fatty acids. These fatty acids can help to maintain the health of your follicles and promote hair growth. Fish and shellfish, seed and vegetable oils, nuts, beans, and soy are all good sources. You can also get fatty acids from fish oil supplements, but the effects of these supplements on hair growth are uncertain.
- Increase your biotin intake. Biotin, a B vitamin, promotes hair development. If you don’t get enough of this nutrient, your hair can begin to thin. Make sure you’re getting the right amount of nutrients in your diet on a daily basis. Per day, you only need a small amount of biotin, around 25-30 mcg. The best sources are organ meat, fish, eggs, seeds, nuts, and red meat. Biotin deficiency is unusual, so it’s unlikely that it’s the cause of your hair loss.
- Get selenium from food instead of supplements. Selenium is a protein that plays an important role in hair development. This is why it’s used in so many hair growth formulas. However, too much selenium in the diet can lead to selenium toxicity, which can result in hair loss. To stop getting too much selenium, it’s best to get it from your daily diet rather than supplements. Adults require about 55 micrograms of selenium per day. Meat, poultry,
eggs, dairy, and whole grains are all good sources.