Essential Nutrients to Combat Hair Loss and Promote Healthy Hair
Some types of hair loss are permanent, and changing your lifestyle might not make much of a difference. In these cases, you might need specialized products or treatments to stimulate new hair growth. However, for many people, excessive hair loss isn’t necessarily due to genetics but can be caused by factors like severe stress, poor nutrition, or health problems.
When hair loss is driven by these external factors, there are ways to restore your hair’s health and encourage regrowth. Just like other parts of your body, your hair needs certain nutrients to stay healthy. Making sure you get these nutrients through your diet is a crucial step in maintaining your hair’s well-being.
### Proteins
Protein makes up about 97% of your hair. If you eat meat and other animal products, you’re probably getting enough. But if you don’t, and you follow a vegetarian or vegan diet, you need to ensure you’re consuming plenty of tofu, soy products, nuts, seeds, quinoa, and whole grains. Protein is essential for the formation of all cells, including hair cells.
### Omega-3 Fatty Acids
Omega-3 fatty acids are well-known for their heart-health benefits, but they’re also great for your hair. If you’re shedding a lot of hair, you might need more Omega-3s. These fats are present in your hair shaft, your scalp, and the oils that keep your hair healthy. The best sources are salmon and other cold-water fish. If you don’t like fish, you can get Omega-3s from walnuts, hemp seeds, or flaxseeds. Supplements are also an option, but consult your doctor if you’re on blood-thinning medication.
### Iron
Iron is crucial for hair health. Research shows that iron deficiency can significantly contribute to hair loss, especially in premenopausal women. Iron is essential for producing red blood cells that transport oxygen throughout your body. When there’s not enough iron, your body diverts it from “non-essential” areas like your hair. You can find iron in red meat, leafy greens, egg yolks, nuts, and cereals. Eating foods rich in iron along with vitamin C can help your body absorb it better. It’s also worth noting that plant-based iron isn’t as easily absorbed as animal-based iron, so if you don’t eat animal products, make sure you consume large amounts of iron-rich plant foods.
### Vitamin C
We often associate vitamin C with a strong immune system, but it’s also vital for tissue growth and repair. If you’re losing hair, make sure you’re not missing out on this nutrient. Good sources include potatoes, bell peppers, strawberries, Brussels sprouts, broccoli, black currants, guava, leafy greens, kiwi, and papaya.
### Supplementation
While getting nutrients from your diet is ideal, supplements can also support hair health. Some of the best hair regrowth products are actually nutritional supplements with the essential nutrients for a healthy scalp and hair. However, remember that these should supplement a good diet, not replace it.
