Stop Hair Loss By Eating These Amazing Foods

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Are you looking to stop hair loss? Is your daily hair fall bothering you?

Hair fall is a common problem we face. Everyday, we lose a few hundred strands of hair when we wash it, comb it or treat it.

Fortunately, there are certain foods if eaten daily could reduce your daily hair fall.

Today, I will discuss what you can eat to stop hair loss. But first, let’s take a look at human hair itself.

Human Hair

The human hair is basically a protein called keratin.

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Hair Follicles And Skin. Image source Wikimedia Commons

At the base of the hair follicle is present a ‘hair bulb’ which resides within the skin of the scalp. Within this hair bulb are present living cells. These cells divide and grow into our hair.

They do this the help of nourishing blood that supplies the scalp tissue.

There are three stages to the growth of hair.

The growth phase is also called the anagen phase and is seen in most of the hair follicles throughout the year.

After the hair has begun to grow, it moves on to the transitional phase or the catagen phase. This is where the hair growth begins to slow down and the follicles begin to become smaller.

The final phase is the resting phase, or the telogen phase. This is the time when the hair dies and the hair falls from the scalp. This allows new hair growth to begin.

The colour of our hair is genetically determined. People of Caucasian descent tend to have blonde or brunette hair while people of Asian descent have black hair.

The shape and consistency of the hair also changes between races. For example, people of Afro-Caribbean descent have short, thick and extremely curly hair.

The average growth rate of hair ranges between 1 to 1.5 inches per month. As we get older, the hair follicles also begin to age and the pigment within the hair follicles reduces.

This is why our health turns grey or white as we get older.

Why Do We Lose Hair?

There are a number of different conditions that can lead to hair loss.

Male pattern baldness is a common phenomenon seen in men due to ageing. In women too, hair loss could occur though the pattern of loss is slightly different to men and less common as well.

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A condition called alopecia areata results in large batches of hair loss on the scalp. There is no clear understanding as to why it happens though many individuals do get the hair back later.

The dryness of the skin and dandruff can also cause hair loss. Ringworm infection, also called Tinea capitis, is a fungal infection of the scalp that can cause hair loss.

Foods That Can Stop Hair Loss

While there are many chemicals and products available on the market that claim to reduce hair fall, it is good to know that eating certain foods can also have the same effect.

Let’s take a look at some of the best foods that can stop hair loss and help you have healthy, shiny hair.

Eggs

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Eggs are one of the best sources of protein available. The egg white is pure protein and is completely bio-available.

This means that once it is eaten, all the protein is absorbed by the body and none of it is removed from it.

Since hair is made primarily of protein, consuming eggs regularly can help rebuild hair follicles and can give you healthy hair.

Green Leafy Vegetables

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Green leafy vegetables such as spinach and kale contain significant quantities of iron. Iron is extremely important when it comes to health of the hair.

One of the most common reasons why women lose hair is low iron levels in the body. This may occur due to a number of different reasons. Low iron levels in the body can also lead to low haemoglobin levels.

Having low haemoglobin levels has a number of negative effects on our health.

One aspect of this is the reduced quantity of oxygen and nutrients that are supplied to vital structures including the skin.

As I have previously mentioned, good hair growth requires healthy nutrients to be delivered through the blood vessels in the scalp. If your haemoglobin is low due to low iron levels, the hair would not get the nourishment it needs and this could lead to hair loss.

Make sure you eat good quantities of green leafy vegetables regularly to stop hair loss.

Citrus Fruits

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Vitamin C is a powerful antioxidant. It also has hair protective properties and plays an important role in hair growth.

Vitamin C is required in the production of collagen which is the primary component of hair follicles. Collagen is also present in the blood vessels that supply the bulb of the hair with the nourishment it requires.

It is simple to get your daily dose of vitamin C. The best fruits that contain vitamin C include grapefruit, oranges, limes, lemons and gooseberry (amla). Papaya, sweet potatoes and strawberries are also rich in vitamin C.

Just of note, consuming vitamins C rich foods and iron rich foods together can be quite beneficial. This is because vitamin C helps in the absorption of iron into the bloodstream.

Whole Grain Foods

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Have you heard of the vitamin biotin?

Biotin is extremely important in maintaining the health of your hair. Whole grain foods such as oats, barley and brown rice are all rich in biotin along with a multitude of other vitamins.

Biotin is important in the synthesis of amino acids. Amino acids are the building blocks of proteins. By eating foods that are rich in biotin, you can not only improve the growth of your hair but also increase the volume of hair.

The lack of biotin in your diet can lead to the head becoming thin and also losing its color.

Most shampoos that are being sold in the market these days contain biotin in them. However, just eating whole grain foods regularly can give you the biotin boost that your hair requires.

Just of note, biotin is also present in cranberries, soya bean, egg yolks and raspberries.

Omega-3 Fatty Acid Rich Foods

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I have discussed omega-3 fatty acids in detail elsewhere on my blog.

Nonetheless, it is important to recognise that these fatty acids are essential oils that have many health benefits. One such benefit is improving the health of your hair.

Most of the best sources of omega-3 fatty acids are non-vegetarian. Oily fish such as mackerel, trout and salmon are good sources. However, you could also get your daily dose of omega-3 fatty acids by eating pumpkin seeds, walnuts and avocado.

If you are unable to get the daily requirement of omega-3 fatty acids, you could take a supplement if you wish. Speak to your doctor to find out what the right one is for you.

Nuts

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Nuts are super foods – there is no doubt about it. They not only contain a good quantity of protein; they are also rich in vitamin E which is a crucial vitamin to stop hair loss.

The best nuts that you could eat include almonds, walnuts, peanuts and macadamia nuts. Eat a handful of these every day as a light snack. It will give you the nutrition your hair needs.

Other foods that are rich in vitamin E include avocado, spinach and olive oil. In fact, you could mix nuts, avocado, spinach and olive oil and make quite a delicious salad!

Carrots

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Carrots are bright orange due to the presence of a vitamin called beta carotene, or vitamin A. This vitamin has the effect of being a natural conditioner for our hair.

The oily secretions that are generated by the scalp follicles are primarily due to vitamin A. Also called sebum, these oily secretions help keep the hair soft and smooth.

Without sebum, the scalp can become extremely dry and flaky and this could worsen hair loss.

Other than carrots, all orange and yellow coloured vegetables including bell peppers, papaya, pumpkins and sweet potatoes are rich in vitamin A.

Avocado

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I have already discussed how great avocado is when it comes to hair health in the content above.

Avocados are also rich in vitamin E in addition to high-quality protein and omega-3 fatty acids. By eating avocados on a regular basis, you will not only give your hair the shine it needs, will also be protecting your heart!

Try and incorporate avocado into a salad once in a while as a useful way to stop hair loss.

Recommended Reading

I would recommend buying this book that would guide you to making some of the best salads in town. Click on the image to learn more.

healthy salad cookbook

Closing Remarks

It is always good to stop hair loss by eating foods that are healthy and nourishing. Make sure you have at least a couple of the foods I have mentioned above in your diet every day to have thick, shiny and healthy hair!

Dr Vivek Baliga B
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Dr Vivek Baliga B

Consultant Internal Medicine And Cardiovascular Sciences at Baliga Diagnostics Pvt Ltd
Dr Baliga is a consultant in Internal Medicine and Cardiology with an interest in diabetes and cardiovascular disease. He received his training in India and the UK where he completed his post graduate training and his doctorate. He then completed his MBA from University of Phoenix, USA. He has completed the post graduate program in Cardiology from Johns Hopkins University and participated in the Advanced Certificate Course in Diabetes from the Cleveland Clinic, USA. He also holds a Post Graduate Diploma in Lipid Management from Middlesex University, UK. He is the managing partner of Baliga Diagnostics, Bangalore. He is also the founder of HeartSense and is a keen advocate of patient empowerment, having written almost every article on this website and more. In his spare time, he enjoys running and spending time with his son. Find Dr Vivek Baliga on LinkedIn here - http://heartsense.in/linkedin.
Dr Vivek Baliga B
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