Hair is primarily made up of keratin, an important protein, and getting enough protein in your diet is essential to maintaining healthy hair, says Dr. Ipshita Johri, dermatologist and cosmetologist, founder of Skinfinity Derma Cosmetic Center (India).
Hair follicles also need constant vitamins and minerals to function optimally. If the body is deficient in these nutrients, hair can become thin, brittle and prone to falling out. Therefore, a balanced, nutritious diet is important for healthy hair.
Here are some warning signs of nutrition affecting hair health, according to Dr. Ipshita Johri:
Protein deficiency
A diet lacking in quality protein will cause hair to become weak and brittle, as the hair does not receive enough amino acids to synthesize keratin. For healthy hair and scalp, you need to supplement protein sources such as lean meat, eggs, fish, dairy products, beans, nuts, etc.
Iron deficiency
Iron plays an important role in transporting oxygen to hair follicles. Iron deficiency can cause telogen effluvium, a condition that causes excessive hair loss. You should supplement with foods naturally rich in iron, such as green leafy vegetables, red meat, and fortified cereals, and combine them with foods rich in vitamin C to increase iron absorption.
Zinc deficiency
Zinc supports hair follicle health and balances sebum production on the scalp. To get more zinc, eat foods like pumpkin seeds and nuts.
Biotin (Vitamin B7) deficiency
Biotin is important for keratin synthesis. Although biotin deficiency is rare, it can cause hair to become thinner. To supplement biotin, you can eat eggs, almonds, sweet potatoes, and bananas.
Vitamin D deficiency
Vitamin D stimulates hair follicle growth, helping to prevent hair loss and baldness. To get your vitamin D, spend time in the sun and eat vitamin D-fortified dairy products, fatty fish, and egg yolks.
Vitamin C deficiency
Vitamin C aids in collagen production and enhances iron absorption, which helps keep hair healthy. A lack of vitamin C can weaken the structure of your hair. To get your vitamin C, eat foods like citrus fruits, strawberries, bell peppers, and guava.
Dr. Ipshita emphasizes that diet determines the health of your hair. If you notice signs like thinning, brittle or dry hair, pay attention to your diet and take action promptly.
