Not many people know that truly healthy hair starts with proper nourishment from within. The nutrients that nourish your hair are delivered through your bloodstream. If your body lacks certain nutrients and has poor blood circulation, it can lead to weak hair follicles, resulting in hair fall, dryness, and thinning. To improve your hair’s health from the roots, start by incorporating these six golden groups of foods recommended by nutrition experts.
6 Groups of Foods to Improve Hair Health and Reduce Hair Fall
1. Protein-rich Foods
According to nutritionist Cheng Hanyu, enzymes, nails, and hair follicles all have protein as their primary structure. Therefore, a diet deficient in protein can lead to hair breakage and slow growth. Ensure you’re getting high-quality protein from sources like milk (480ml/day), eggs, chicken breast, soy, and nuts to maintain the vitality of your hair.
Protein-rich foods promote hair growth and reduce breakage.
2. Omega-3 Rich Foods
Omega-3 is not only beneficial for heart health but also a powerful ally for your hair. This type of fatty acid nourishes the hair follicles, stimulates new hair growth, reduces breakage, and combats inflammation in the scalp—a potential cause of hair loss. Include omega-3 rich foods like salmon, tuna, avocados, olive oil, walnuts, and flax seeds in your diet. Your hair will become softer, retain moisture better, and be more manageable.
3. Vitamin E
Nuts (almonds, cashews, walnuts), turnips, kiwis, and vegetable oils are excellent sources of Vitamin E, a potent antioxidant that helps maintain hair health from root to tip. Vitamin E improves blood circulation in the scalp, supports hair cell growth, and protects against environmental damage, creating a natural shield for your hair.
Incorporate Vitamin E-rich foods into your diet for stronger and smoother hair.
4. Iron-rich Foods
Iron is an essential mineral that helps red blood cells carry oxygen to nourish the scalp and hair follicles. A deficiency in iron can lead to brittle hair that falls out in patches. Include foods like pork liver, beef, shrimp, seaweed, and cherries in your diet to restore damaged hair, stimulate growth, and reduce hair fall.
5. Foods Rich in Melanin
For black, thick, and lustrous hair, include melanin-rich foods in your diet. Melanin-rich foods include silkie chicken, black beans, black sesame seeds, brown rice, wood ear mushrooms, and black dates. These foods are high in plant-based proteins, biotin, and unsaturated fatty acids, which nourish the scalp, create a protective barrier against environmental damage, and enhance hair pigmentation, helping to retain its natural color and prevent premature greying.
Incorporate melanin-rich foods into your daily diet for black, shiny hair and to prevent premature greying.
6. Vitamin A-rich Foods
Vitamin A plays a crucial role in the growth and regeneration of tissues, including hair follicles. A deficiency in Vitamin A can lead to hair fall, dry scalp, dandruff, and skin thickening. Include Vitamin A-rich foods like carrots, sweet potatoes, and red bell peppers in your diet to support the comprehensive restoration of healthy hair.
5 Foods to Stop Hair Fall and Dandruff.
6 Types of Foods that Weaken Hair and Cause Hair Fall
1. Spicy Foods
Spicy dishes can irritate the scalp, damage hair follicles, and increase itching and hair fall. If you experience scalp itching and flaking, consider reducing your intake of chili and pepper.
2. Fried and Oily Foods
Deep-fried foods cooked at high temperatures increase oxidative stress in the body, affecting the scalp and hair roots. Unhealthy fats can also disrupt the production of hormones necessary for hair growth.
Consuming too much fried food can impact hair growth.
3. Salty Foods
Excessive salt intake leads to dehydration, metabolic disorders, and impaired nutrient absorption. As a result, hair can turn grey prematurely, become brittle, and fall out more easily.
4. Pickled and Fermented Foods
Pickled foods are rich in acids that can irritate the stomach and reduce nutrient absorption. When digestion is affected, the body may not have enough energy to nourish the hair, leading to noticeable hair weakness.
Excessive consumption of salty foods can weaken hair.
5. Artificial Sweeteners
Artificial sweeteners have no nutritional value and increase free radicals in the body, damaging skin and hair cells. Regular consumption can lead to increased hair fall, a drier scalp, and weaker hair.
6. Alcohol, Tobacco, and Stimulants
Tobacco contains harmful chemicals that damage DNA and the hair follicle epithelium, hindering blood flow to the scalp. Alcohol disrupts hormone balance and interferes with hair nourishment, leading to weaker, slower-growing hair. Long-term smokers also have a higher risk of baldness than non-smokers.
Artificial sweeteners and stimulants are detrimental to hair health.
