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Nutritional deficiencies that lead to hair loss

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Hair loss occurs when your diet is insufficient in B-vitamins, especially B5 (Pantothenic acid), B3 (niacin), B6 (Pyridoxine), Biotin, Inositol, Folic acid and minerals such as magnesium, copper and zinc. B-vitamins are especially important for hair growth.

Essential amino acids (that come from proteins) are just as important. They are known to control thinning and thickening of hair.

Essential fatty acids are responsible for hair texture while preventing dry brittle hair. A deficiency in essential fatty acids may lead to hair dryness, change of hair colour, redness of scalp and flaking.

Below we have mentioned all the nutrients which are essential for healthy, lustrous and shining hair.

Nutrient

Role

Sources

Vitamin A

Prevents dryness of scalp by ensuring that the body produces and controls enough supply of sebum, a natural oil required to keep scalp moist and healthy

Carrots, Sweet Potatoes, dark green leafy vegetables, broccoli, Mangoes, Papaya, Apricots, Pumpkin, Cantaloupe, Pink Grape fruit

B-Vitamins

Promotes blood circulation in the scalp, hair growth, prevents premature greying and augments growth and repair of body tissues.

Beans, green peas, cauliflower, soybean, bran, nuts and eggs

Folic acid

Promotes hair growth by renewing the cells that grow hair. Its deficiency can lead to premature greying and hairloss

Spinach, asparagus, dried beans and legumes, orange, wheat bran, poultry and  liver

Biotin

Promotes healthy hair growth and protects against dryness. It also increases the elasticity of the hair’s cortex, thus preventing breakage

Liver, egg yolks, Salmon, pork, avocado and cheese

Vitamin C

Aids in improving scalp circulation. It is important to maintain capillaries that carry blood to the follicles

Indian gooseberry (Amla), Guava, Citrus Fruits, Tomatoes and Green Peppers, Cabbage

 

Vitamin E

Increases oxygen uptake; this improves the blood circulation to the scalp and growth of hair. Stimulates hair growth by enhancing the immune system

 

Almonds, Sweet Potatoes, Avocado, Wheat Germ, Sunflower Seeds, Walnuts, Olive oil, Sunflower Oil

Protein

Essential for Hair growth. Amino acids created from proteins can have constructive effects on the look and feel of your hair

Pulses like Kidney beans, Chickpeas, Moong, Soya, Pistachios, Fish, Eggs, Greek yogurt

 

Copper

 

Essential for hair structure and pigmentation of hair

Mushroom, Sesame seeds, Almonds, walnuts, pine nuts, chickpeas, tomatoes, prunes, seafood

 

Zinc

 

Stimulates hair growth by enhancing immune function

 

Mushrooms, dark chocolate, pumpkin seeds, wheat germ, sea foods, chickpeas, cashews

Iron

Important constituent of haemoglobin; vital for adequate oxygenation of all tissues

Dark leafy greens, black dates, black raisins, banana, apples, fish, poultry, lentils

Selenium

Essential for normal thyroid functioning and to protect against cancer

Brazil nuts, sea food, sunflower seeds, chicken, mushroom, whole grains, curry leaves.

Silica

Vital component of hair shaft, stimulates hair growth

Bell peppers, Oats, Brown Rice, Apples, Raisin, cucumber, Peanuts, tomatoes, lettuce, mango, flaxseeds

Omega – 3 fatty acid

Promotes healthy scalp, regulates sebum production

Flaxseeds, Chia seeds, Soy bean, spinach, Sea food, Fish oil, Walnuts

Omega – 6 fatty acid

Stimulates Hair growth

Evening Primrose Oil, Hemp seeds, Sunflower Seeds, Corn and Pumpkin Seeds

Choose your food wisely. A flawless skin and beautiful hair will always be thanking you.

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