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Don’t cry over fallen strands! Rather try these 5 foods that fight hair fall

It’s time to stop hair fall by relying on these foods, which are loaded with hair-friendly nutrients.
hair fall in winter
With these foods in your arsenal, you can even get the hair of your dreams. Image courtesy: Shutterstock
Dr Lovneet Batra Published: 13 Jul 2020, 15:40 pm IST
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Good hair days can make you feel like you can rule the world—after all, your hair is the crown you never take off.

But we all know it’s not that easy! Long, short, straight or curly—whatever your hair type may be, the misery of hair fall surrounds everyone. The only way to stop hair fall is to stress less and act more. It is important to find the root cause and accordingly devise an action plan.

The most common causes for hair fall are nutrient deficiencies, stress, hormonal imbalance, pollution, excessive use of styling products, medications, genetics, and aging.

That said, the foundation for fighting hair loss is a healthy diet. A balanced diet also enhances the texture of your hair as well as its quality.  

Worried about hair fall? Then listen to what the doctor has to say. Image courtesy: Shutterstock

The key nutrients that you need to load up on for lustrous and strong hair include:

  • Zinc: Helps in hair regrowth
  • Iron: Prevents hair from falling by aiding proper tissue oxygenation
  • Biotin: Essential for producing a hair protein known as keratin and required for stronger thicker hair
  • Vitamin C: Needed to produce collagen, which prevents hair follicle damage and greying
  • Vitamin A: Helps in new hair growth on scalp
  • Vitamin E:  A strong antioxidant, which protects hair from damage
  • Protein: The most basic ingredient needed for hair formation. Hair is made up of protein called keratin. Low protein intake is a common reason for hair fall. 

But how can you get all these nutrients? Well, you can start by incorporating these foods in your diet and life that boost hair growth:

1. Lentils and beans
A rich source of folic acid, protein, and zinc—an essential trio for hair cells repair and growth. It helps in strengthening and nourishing hair follicles and brings your hair back to life.

You can also try lentil soup. Image courtesy: Shutterstock.

Diet fix: Include minimum three servings a day. Enjoy a bowl of dal, rajma or choley for main meals, or cheela and sprouts for snacks. 

DIY hair mask: Add 1 tbsp of soaked masoor dal with 1 tbsp yogurt and 1 tsp of castor oil. Blend together and apply it on the scalp; leave for 30 minutes.

2. Sweet Potatoes
A yummy source of beta-carotene, a precursor for vitamin A, this is the tonic required for hair regrowth. Vitamin A deficiency can leave your hair frizzy, dull, and dry.

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Diet fix: Sweet potato chaat or tikki is an ideal pick for a nourishing evening snack. 

DIY hair mask: Add 1 tbsp of mashed sweet potato to 1 tsp of raw honey, 2 tsp of yogurt, and 1 tsp of lemon juice. Mix these well and leave it on for 30 minutes.

3. Eggs
As an excellent and most convenient source of complete proteins, omega-3 fatty acids and choline—eggs are the super food for hair health and growth. They are also rich in zinc, biotin and selenium, which make them one of the best foods to consume for healthy hair.

omega 3 fatty acids food
Your sunny side up shall always promise all the healthy fats your body needs! Image courtesy: Shutterstock

Diet fix: From sunny-side-up to a fluffy frittata, there are endless ways of including eggs in your daily diet. 

DIY hair mask: Take one whole egg and whisk it for a few minutes. Add 1 tsp of coconut oil and mix properly. Apply the mask for 20 minutes on the scalp.

4. Curry Leaves: Curry leaves contain antioxidants and essential nutrients that help remove the impurities from your blood and boost oxygen levels in your scalp, which renews the hair follicles. They also aid in preventing premature hair greying.

Diet fix: Consume 5 to 6 fresh curry leaves on an empty stomach for the best results.

DIY hair mask: Make a paste of 5 curry leaves paste. Add 1 tbsp of soaked fenugreek seeds and 1 tbsp of curd. Blend together. Apply for 30 minutes.

5. Amla juice
Loaded with the goodness of vitamin C, amla juice helps with collagen production that strengthens the follicles and boosts hair growth. It also prevents hair greying and has antibacterial properties, which helps fight dandruff, dryness, and flaky scalp.

Amla is a superfood that everyone should include in their diet. Shutterstock

Diet fix: Consume 30 ml of amla juice on an empty stomach.

DIY hair mask:  Combine 1 tbsp of amla juice with 1 tbsp of aloe vera gel and 1 tbsp of yogurt. Apply it on the scalp for 30 minutes.

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About the Author

Lovneet Batra is one of Delhi’s most insightful nutritionist and columnist. She holds a BS and MS in Dietetics from Michigan State University and believes in a sustainable, ‘no deprivation’ approach to a meaningful, long-lasting lifestyle makeover. Going beyond fads & myths, she makes nutrition simple and straight. A nutritionist who believes good food and good health are best buddies, she begins her day with a “paneer paratha” for the breakfast because it keeps her happy, full and energized for the rest of the day. For her, nutrition is delicious & doable. ...Read More

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