Hair fall can be distressing and can affect one’s mind and overall health. There are numerous reasons for Hair fall, which include age, hormones, age, weather, deficiencies, medication allergies etc. If you are facing excessive hair fall, and you think you need medical intervention then it is best to contact your dermatologist to understand the reason.

If you are facing diffuse or patchy hair loss, then Nonscarring or Scarring, Androgenetic alopecia etc. may be diagnosed by a dermatologist. Today, professional consultations are available like hair transplants in Perth that draws on new generation surgical techniques and have transplants readily available.

However, today you may be aware of how lifestyle factors like smoking, stress, poor diet etc. are also contributing majorly to determining the quality of your hair. Further, some external factors like humidity, pollution, over-sun exposure, excessive use of hair products, and hair colouring also determine the quality and thickness of your hair.

For the longest time, we have heard a phrase that is quite relevant when it comes to your overall health including your hair quality is–‘you are what you eat. A healthy diet means a balanced diet inclusive of all the whole foods, nuts, seeds, fruits etc. so that you are consuming all the vitamins and minerals. Many studies have found that deficiencies in biotin, iron, riboflavin, vitamins B12 and D, riboflavin, iron, and other nutrients are related to hair loss.

Many a time, we confuse diet with restrictive food choices which often cause a deficiency in the body and deteriorate the overall health.

Today, in the fast-paced life, fast food has become our favourite go-to and in the name of dieting, people are largely following crash diets.  This often leads to a lack of consumption of vitamins and minerals which results in loss of energy and healthy hair. Often in the journey of weight loss, people forget about their overall health, which leads to thinning of hair, and hair shedding.

To have shiny long, thick hair, it is crucial to look out for food on your plate. A healthy diet along with managed stress and a regulated hair care regime will give you hair that will make people envious of the lustrous shine.

As we have talked about the importance of diet and a healthy lifestyle to get your hair goal, here are a few things that you should consume, and a list of things you should avoid in your journey:

1. Seeds and Nuts

Seeds and nuts are two undeniable food choices you must opt for if you want healthy long hair. Whether you add them to your oatmeal or eat a handful of them in the morning, they will be a great addition to your healthy diet.  Seeds are a great source of protein, omega-3 fatty acid, vitamin-E, zinc, and selenium– nutrients your hair will thank you for. Likewise, nuts are a good source of protein, healthy fats, and vitamin E which help your hair grow and shine.

2. Fresh leafy vegetables, and fruits

Spinach is filled with hair-loving vitamins like vitamins A, C, folate, iron and other minerals which are good for stimulating hair growth. Likewise, juicy berries are rich in antioxidants which not only stimulate your taste buds but help to neutralize free radicals and contribute to your hair growth.  You can add berries to the rich bowl of oatmeal with seeds and nuts and enjoy your healthy breakfast.

3. Eggs

Eggs are a rich source of protein and biotin which are very crucial for your hair growth.  It is important to know that hair follicles are made of protein so it is important to consume enough proteins for your hair growth. Similarly, Biotin is crucial to enable the production of keratin– the hair protein. There are numerous biotin supplements on the market, but with a proper diet you wouldn't have to consume the supplements if you think there isn't enough biotin in your diet, you look for the other option.

4. Fatty fish

Fatty fish like salmon and mackerel are rich in omega-3 fatty acids which stimulate hair growth. Fatty fish is also a rich source of protein, Vitamin D3, Vitamin B, and Selenium which contributes to your healthy diet that promotes hair growth and overall health.

5. Lentils

Lentils are a great source of protein, zinc, iron, biotin and folic acid which contribute significantly to hair growth. Folic acid helps in restoring the red blood cells that supply the body and hair with oxygen and contributes to a healthy body and hair.

What to Avoid to promote hair growth?

To begin with what to avoid and ensure you are towards a healthy lifestyle which contributes to your overall health along with healthy hair it is important to mention to keep yourself hydrated. It is important to make sure that you drink 8-9 glasses a day. Drinking enough water helps the nutrients to move in your body. Further, below is the list of what is to be avoided to promote hair growth:

1. Excessive Salt

Too much consumption of salt weakens the hair follicle by affecting blood circulation and prevents essential nutrients from reaching the hair follicle, which makes the hair look dull and lifeless. The recommended intake of sodium for an average person should not be more than 2.4g. The salt intake increases if the person consumes canned food, or processed food as they are high in sodium.

2. Smoking and Alcohol

Smoking and excessive alcohol affect your overall health which contributes significantly to damaging your hair quality. There are studies that suggest that tobacco is linked with baldness by damaging hair follicles and remarkably affecting the hair growth cycle. Hence, limiting your alcohol consumption and quitting smoking can significantly impact your lifestyle.

To Conclude

Through the article you must have come across a list of vitamins like Vitamin, Vitamins B6 and B12, C, folic acid, iron, zinc, etc, so you must start introducing food rich in these vitamins to ensure you are nourishing your hair with enough protein and vitamins and contribute to your hair growth.