Superfoods for Healthy Hair: What your Hair Needs Daily?

Food for hair growth is one of the best natural remedies to improve the quality and health of hair. Nutrition plays an important role in maintaining our overall health and hair is not an exception. Hair follicles from which a healthy hair grows absorbs the nutrients directly from the blood stream. Intake of unhealthy food actually results in hair problems such as dandruff, hair fall, premature greying and others. On the other hand, consumption of healthy diet especially the one that contains food for healthy hair can act as the best remedy for hair issues. This article lists down some of the best foods for healthy hair and what to eat for faster hair growth.

Iron-Rich Foods to Prevent Hair Loss

Iron is an important mineral that prevents hair fall and maintains its integrity. Iron-deficiency anemia is a well-known cause of hair loss. However, even if you are not an anemic, you may have low levels of iron and this can cause thinning of hair. The cells in the hair follicle matrix are the most rapidly dividing cells in the body. The deficiency of iron acts as a cofactor for ribonucleotide reductase, the rate-limiting enzyme for DNA synthesis thus causing hair loss. Iron also helps to carry oxygen to every organ in the body including the hair roots. Research suggests that people with hair loss tend to have low iron levels. One study found that serum ferritin level below or equal to 30 ng/ml is strongly associated with hair loss.



What should you eat?

• Green leafy vegetables: About 100 g of green leafy vegetables such as spinach, amaranth, bengal gram leaves, cauliflower greens, radish leaves, and other provide 18 to 40 mg of iron.

• Nuts: Nuts such as almonds, cashews, walnuts, hazelnuts, and others are good sources of iron as well as some more nutrients needed for healthy hair.

Nuts (28 g)	Iron(mg)
Almonds	1.1
Cashews	1.9
Walnuts	0.8
Hazelnuts	1.3

Meat and Fish: Meat and fish contains hem-iron, the bioavailability of which is much higher than the non-heme iron present in plant sources.

Meat (100g)	Iron (mg)
Chicken	1.21
Pork	1.1
Fish	0.55

Healthy Fats for Smooth and Shiny Hair

Deficiency of polyunsaturated essential fatty acids can lead to loss of scalp hair as well as lightening of hair. In men androgen is responsible for causing male pattern thinning and baldness as this male hormone can cause destruction of hair follicles. Unsaturated fatty acids may reduce the action of androgen by inhibition an enzyme 5 alpha reductase and thus prevent hair thinning and subsequent balding. Lipids are considered to be major determinants of the physical properties of hair. Fats and lipids are responsible for conditioning the hair and also improving its texture. Arachidonic acid, an omega-6 fatty acid, may promote hair growth by enhancing follicle proliferation.

What should you eat?

• Walnut: Walnut contains alpha-linoleic acid and zinc that help to condition the hair and prevent hair fall. It also is packed with other essential nutrients such as proteins, fibres, minerals and vitamins for healthy hair. Walnut contains a high proportion of polyunsaturated fatty acids also known as good fat.
• Fish: Omega 3 fatty acid is an important nutrient for hair health the deficiency of which can result in a dry scalp and dull hair. Fish varieties such as salmon and mackerel provide omega-3 fatty acids, protein, vitamin B-12 and iron. People who prefer vegetarian food may get plant-based omega-3 fatty acids from foods such as flaxseed and walnuts.

Vitamins for Preventing Hair Thinning

Vitamin A, C, D, E and the B complex are important for hair growth and overall integrity of hair. One study found that women who had hair loss showed significantly low vitamin D2 levels. However, there is no evidence to prove that supplementation with Vitamin D can prevent hair fall. Vitamin E and the members such as tocotrienols and tocopherols are potent antioxidants. Intake of tocotrienol supplementation has been reported to show significant increase in hair number. Biotin, or vitamin H, is believed to increase protein synthesis. There is very limited data about the efficacy of biotin in preventing hair fall. However, biotin is considered as a superfood for hair growth possibly due to its beneficial effect on treatment of brittle nails which also contain the same protein keratin as hair. 

What should you eat?

• Coloured fruits and vegetables: Spinach, carrots, tomatoes, sweet potatoes, papaya, mango etc. are rich in carotenoid that gets converted to vitamin A in the body.
• Citrus Fruits: Vitamin C is abundantly available in fresh amla, orange, lemon, guava, and certain vegetables such as tomatoes.
• Whole grains: Whole grains such as wheat, rice, ragi, bajra, jowar, etc. contain vitamins like E, B complex, niacin, thiamine and riboflavin.
• Dairy products: Milk, cheese, curds, and cottage cheese (paneer) contain Vitamin B12 which is essential to prevent the loss of hair. Milk and cheese also contains some amount of Vitamin D.

Proteins and Amino Acids for Stronger Hair

Protein is one of the most important nutrients for hair growth as hair itself is made up of a protein keratin. A low intake of protein can result in hair changes that include hair thinning and hair loss. In one study researchers found that intake of amino acid L-lysine along with iron supplementation improved hair loss and hair thinning caused by Telogen effluvium.

What should you eat?

• Beans and Legumes: People who do not prefer meat for their protein can consume beans and legumes. Soya bean is the only vegetable food that contains all eight essential amino acids needed by our body. Other beans such as kidney beans, black beans, chick peas, split pea, and lentils also serve as superfoods for hair growth.
• Meat proteins: Meat, chicken and fish are the most common sources of protein. Animal proteins are of high quality as they provide all the essential amino acids in right proportions.
• Milk Proteins: Milk proteins possess high biological value, which is almost equal to that of meat, eggs and other animal proteins.

Food Source (100g)	Protein content (g)
Pulses, beans and  legumes	22
Meat and poultry	22
Egg	11
Milk	30

Antioxidants to Prevent Hair Damage

Antioxidants are the compounds that can fight free radicals or the reactive oxygen species either produced from metabolic processes endogenously or consumed through extrinsic factors. High level of free radicals is associated with hair problems such as hair loss, premature greying and even balding. In one study researchers noted that patients with alopecia hair loss showed excessive free radical generation in the scalp. The patients also had high levels of antioxidant enzymes that failed to fight the free radicals.

What should you eat?
Nutrients such as zinc, selenium, and vitamins A and E, polyphenolic compounds especially those found in green tea and other plant sources can be consumed as antioxidants.

• Fruits and Vegetables: Research suggests that high doses of isolated antioxidant supplements may actually trigger the production of reactive species. Hence, it is best to consume natural antioxidants present in fruits, vegetables, and grains.
• Green Tea: Green tea contains catechin and Epigallocatechin Gallate (EGCG) that acts as powerful antioxidant to reduce the number of free radicals. It is believed to have 5 alpha reductase inhibiting properties, which helps to block destructive effect of androgen on hair follicle thereby preventing hair loss.

Hair experts suggest that people who eat unhealthy and nutritionally inadequate diet tend to suffer hair problems such as dry scalp, dull hair, hair fall, dandruff and others. However, it is important to consult a professional who can help you to choose the right diet for hair problems as overconsumption of certain nutrients may prove harmful to hair. If you have been dealing with hair loss or other hair issues and looking for natural remedies, you can meet our experts. 

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