Do you see more and more strands falling off when you brush your hair? You are not alone. According to the American Hair Loss Association, two-thirds of men will begin to lose a noticeable part of their hair by age 35. Women are also not immune to this problem. Hair loss becomes a real issue especially after menopause.
It is acceptable to lose 50 to 100 hair strands everyday. If this number exceeds a 100, it means you have an hair loss problem.
We obviously can not change factors such as our age or genetic make-up. However we can pick the right foods to keep our hair in a healthy condition. Now, let’s take a look at these hair friendly foods.
1. Green leafy vegatables
Green leafy vegetables such as spinach, swiss chard and lettuce contain iron which is essential for healthy hair. Iron deficiency is one of the causes of hair loss. Lack of iron makes hair weak, brittle and prone to falling out.
2. Fatty fish
Fatty fish like salmon, herring and mackerel have omega 3 fatty acids that promote hair growth. These fish also contain proteins that facilitate the growth of new hair follicles. A study shows that taking omega-3 and omega-6 fatty acid supplements with antioxidants reduces hair loss and increases hair density.
Fatty fish also have selenium, vitamin B and vitamin D3 which further strengthens the hair.
Lentils, peas, chick peas and kidney beans all have folic acid, phosphorus and fiber. These nutrients facilitates the flow of oxygen to the scalp which promotes healthy and strong hair follicles.
The protein in legumes is the building block of the hair itself. They nourish the hair and the scalp. Most of the legumes are very good sources of zinc, iron, biotin and folate which are all beneficial for hair growth.
Eggs contain lots of protein and biotin. Both of these nutrients promote the growth of new hair follicles. Getting enough protein has a key role on preventing hair loss as the hair follicles are made of mostly protein.
Biotin is essential for the production of keratin, a hair protein. Most of the hair growth products on the market contain keratin.
Eggs also contain zinc and selenium which are all hair friendly nutrients.
Thanks to their rich vitamin A content, carrots helps alot to prevent hair loss. Our bodies need vitamin A to make sebum. Sebum is an oily substance that is created by our hair. It provides a natural conditioner for the hair so that it stays healthy.
Carrots also have beta carotene which promotes the growth of hair follicles.
6. Sweet potatoes
Sweet potatoes have copper, iron and proteins that helps hair to grow and stay healthy. Just like carrots, sweet potatoes also contain beta carotene.
One of the causes of hair loss is stress. The potassium and magnesium content of sweet potatoes calms the senses and provides relaxation. If your hair loss is stress related, sweet potatoes can help you get your good mood and hair back.
Walnuts are packed with nutrients all of which are hair friendly. Omega 3 fatty acids, zinc, iron, selenium, vitamin B1, B9 and vitamin E stimulate hair growth and reduce hair fall. Just like sweet potatoes, walnuts also contain magnesium which can help against stress related hair loss.