Healthy hair is an important aspect of looking and feeling good and an indication of well-being. On the other hand, hair fall indicates a deficiency in the body or poor health. From hormonal imbalances to inadequate nutrition, various factors can contribute to hair loss. Excessive stress and poor hair care practices also rank high among the causes of hair fall. Nutrients to prevent hair loss play a crucial role in fostering hair growth and averting hair loss. Let’s dig further into these nutrients and make the most of them.
How do Nutritional Deficiencies Affect our Hair?
Hair loss can become a nightmare for many, but nutrients to prevent hair loss can always come to the rescue. Both the structure and growth of hair can be affected by a lack of essential nutrients. Studies have shown that nutrient deficiencies are a leading cause of hair loss, more prominently for those who might be suffering from any pre-existing health condition.
People mostly fall for products that are aggressively marketed across platforms for better hair growth and maintenance, but when such products with tall claims don’t find a ground for you and are in no way helping with hair loss, the absence of nutrients for healthy hair may be the culprit.
Even the most effective hair care solution won't be effective if you have an inadequate diet, as the issue is rooted in your nutritional intake. So, one should take care of their diet when it comes to having healthy hair.
Top 5 Nutrients to prevent hair loss
Consuming a well-rounded diet abundant in these essential vitamins and minerals could potentially stimulate hair growth, particularly if you're facing hair loss as a result of inadequate nutrition.
Iron deficiency is the prevailing nutritional insufficiency globally and a common cause of hair fall. The serum ferritin, an iron-binding protein, is commonly used as a reliable marker for assessing overall iron reserves. Inadequate iron levels can result in fragile hair and hair loss. You can obtain iron from a range of food sources, including meat, legumes, dark green leafy vegetables, pumpkin seeds, seaweed, chickpeas, broccoli and kidney beans. Maintaining a diverse diet is your best bet for ensuring sufficient iron in your system.
Vegans and vegetarians face an increased risk of iron deficiency since their dietary iron needs are estimated to be 1.8 times greater than those who consume meat. Non-heme iron, which is present in plant-based foods, has lower bioavailability compared to heme iron found in animal sources.
Individuals with more severe iron deficiency may develop iron deficiency anaemia and require iron supplementation. Additionally, iron deficiency can lead to a reduction in stored iron levels, which are typically assessed using serum ferritin.
It is important to choose the best iron supplement to fight the signs of iron deficiency like hair fall, fatigue, breathlessness, headache, dizziness, cold hands and feet, and brittle nails.
Steadfast Nutrition’s Iron is your perfect match as it comprises 19 mg of ferrous fumarate, which is beneficial in treating symptoms of iron deficiency anaemia and increasing the production of red blood cells.
Biotin, or vitamin B7, is among the most beneficial vitamins for your hair. When your body lacks an adequate supply of biotin, it hinders the production of sufficient red blood cells, reducing the flow of oxygen to your scalp. This prevents nourishment of your scalp, ultimately resulting in hair loss.
One of the visible indicators of biotin deficiency is the thinning or weakening of hair. This fragility can make you more susceptible to increased hair loss, further exacerbating the thinning problem.
The majority of biotin acquired in our diet is from protein. To make it accessible, dietary protein needs to be broken down to free biotin, which is subsequently stored in the small intestine and the liver. A healthy individual usually has enough biotin from their daily food and a very rare condition leads to supplementation.
Zinc is one of the essential elements that is required for various processes in the body. There is no clear evidence of how zinc can help in hair growth but it plays a crucial role in the proper synthesis of proteins, which, in turn, contributes to the development of all body tissues, including hair. Zinc is also a key factor in the production of keratin - a protein that helps form hair - making it a valuable element for promoting healthy hair growth. Insufficient levels of zinc can potentially elevate DHT (dihydrotestosterone) in the body, and its deficiency may result in more hair follicles entering the telogen phase (resting phase), leading to hair that is thin and prone to breakage. You can find zinc in foods like meat, whole wheat bread, legumes, sunflower seeds, etc.
One can always include a Multivitamin from Steadfast Nutrition that has all the essential vitamins and minerals to help one lead a healthy life fulfilling all the nutritional requirements of healthy hair growth.
Protein is an essential component for maintaining the health of your hair, yet a significant number of individuals do not consume an adequate amount.
Adequate hair growth requires amino acids, which are the fundamental building blocks of protein. Therefore, a diet lacking sufficient protein can result in irregularities in hair growth, including issues like hair loss, the development of thin, fragile hair, and even conditions like alopecia.
Include a lean protein-rich diet with sources such as fish and poultry, you may incorporate eggs and soy products into your diet and aim to have at least one serving of these foods each day.
It is important to include protein in our daily diet through our food or supplements, but one should make sure to include quality products to see the best results. Steadfast Nutrition’s Protein range is an exclusive range of premium products that works for each individual as per their requirements. Steadfast aims to make India protein-efficient by 2040.
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin obtained from glucose metabolism. It acts as a powerful antioxidant, protecting against the damage caused by free radicals and the oxidation of low-density lipoproteins. Additionally, it's vital for the production of collagen fibres by assisting in the hydroxylation of lysine and proline. Vitamin C also aids in the absorption of iron in the intestines, making it important for individuals with hair loss linked to iron deficiency.
Humans lack an enzyme called l-gulonolactone oxidase needed to produce vitamin C, so they must get it from their diet. Vitamin C is found in abundance in foods like citrus fruits, potatoes, tomatoes, green peppers, and cabbages. While vitamin C deficiency is known to cause issues with body hair, there is no clear evidence linking vitamin C levels to hair loss.
The freshness of Steadfast Nutrition’s SteadC with the goodness of Rose Hip extract and Zinc (a powerful antioxidant like vitamin C) boosts immunity, makes skin healthier, and tackles inflammation.
Genes do play a role in how we look and how our bodies function but we can never eliminate the factor of nutrition that we take in daily. Hair loss might be a regular thing but including biotin, folic acid, ferritin, vitamin C, and iron- rich foods is the best way to prevent hair loss.
So, arm yourselves with the best in nutrition to lead a healthy life!