What you eat shows up in your hair – literally! A poorly balanced diet that lacks essential nutrients can significantly affect hair health, leading to weak, brittle strands and poor overall hair quality. What you consume plays a vital role in maintaining strong and healthy hair.
“The structural matrix of hair is primarily composed of keratin, a protein, which underscores the importance of adequate protein intake in your diet. In addition, metabolically active hair follicles require a consistent supply of vitamins and minerals to function optimally. Nutrient deficiencies in your diet can lead to , to bring in the diet Thinning of hair, excessive shedding and fragile texture, emphasizing the need for a nutrient-rich, balanced diet to support vibrant, healthy hair,” says Dr. Ipshita Johri, dermatology and aesthetic consultant, laser specialist and founder of Derma Skinfinity. (Also read: Sonam Kapoor’s Natural Skin Care Secrets Revealed )
Dr. Ipshita also shared with HT Lifestyle Hutriation Red Flags that affect hair health:
1. Protein deficiency
A diet lacking in quality protein leads to weak and brittle hair because the hair does not receive the proper amino acids for keratin synthesis. Therefore, the inclusion of lean meats, eggs, fish, dairy products, pulses, legumes, nuts, seeds, etc. are essential for healthy hair and scalp health.
2. Iron deficiency
Remember to include foods rich in natural iron in your diet, such as green leafy vegetables, red meat, fortified cereals, etc., and pair them with foods rich in vitamin C for proper iron absorption. Iron’s role in hair health is to carry oxygen to the hair follicles. Iron deficiency in the diet leads to telogen shedding, a condition characterized by excessive shedding of hair.
3. Zinc deficiency
Zinc’s role is to primarily support the health of the hair follicles, as well as to balance sebum production in the scalp. Therefore, it is important to add zinc-rich foods to your diet, such as pumpkin seeds, nuts, etc.
4. Biotin deficiency
Biotin (vitamin B7) is essential for the synthesis of keratin. Although rare, biotin deficiency is associated with thinning hair, and to overcome this, include biotin-rich foods such as eggs, almonds, sweet potatoes, and bananas.
5. Vitamin D deficiency
Spend time in the sunlight and consume vitamin D-fortified dairy products. Oily fish and egg yolks are used to avoid hair loss and alopecia, as vitamin D stimulates the growth of hair follicles.
6. Vitamin C deficiency
Vitamin C helps in the production of collagen and enhances the absorption of iron. Its deficiency can weaken the hair structure. The solution is to include citrus fruits, strawberries, bell peppers and guavas in your diet.
“Your diet decides the health of your hair, and this makes the role of a balanced diet very important. In order to identify nutritional deficiencies early, pay attention to your hair, such as hair thinning, brittleness, dryness, etc., and take timely action. By consuming a healthy diet, you can achieve healthy and voluminous hair with a well-treated scalp,” says Dr. Ipshita.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek medical advice with any medical questions.
