Our skin, hair, and nails are often some of the physical signs that something is missing in our diet. Remember that our body only process and absorbs what we feed it, so the saying that you are what you eat isn’t far off.
So when you’ve been experiencing hair thinning lately, you also have to look into your diet because it could also be a huge contributing factor. There are many reasons why people start losing hair, it could be genetic, hair habits, hair product overload, scalp condition. But the most overlooked reason is vitamin deficiency because people typically focus on direct culprits like shampoo or dandruff. But Hair follicles need to have certain vitamins in order to be healthy and allow hair to grow.
This is why it’s important to take your diet seriously and be mindful of what you eat because just because you feel full doesn’t mean your body is getting the nutrients that it needs, let alone your hair. Here are the vitamins that are crucial not just for your health but as well as your hair’s.
Do you know why iron deficiency is such a big deal, even for those who aren’t experiencing hair loss? That’s because when your body lacks iron supply, you don’t just start losing hair, you also suffer from frequent infections, enlarged spleen, very heavy menstrual bleeding, and may develop restless leg syndrome which makes sleeping difficult which is why you feel tired all the time too. To help you fight this, one or two servings of quinoa, chia, cacao, all seaweed, kale, spinach, lentils, or soybeans is a must along with multivitamin intake.
Insufficient zinc intake is one of the most common nutritional deficiencies that cause hair loss in women. This is because zinc is the one responsible for accelerating the regeneration of skin and hair cells. You can get zinc from foods like nuts, seeds, oysters, organic eggs, and lentils.
Essential fatty acids, which can be found in flaxseed oil, salmon oil and primrose oil, will help to improve the texture of your hair and keep it from becoming brittle. If you don’t usually have this in your diet, try luxe’s Ayurvedic Scalp Acupressure, which uses essential oils and premium herms only, regularly to enhance blood circulation for your scalp and nourishes your hair roots which are both vital for hair growth.
The vitamin D deficiency shortens the anagen phase and prolongs or speeds the onset of telogen and catagen phases. When this hair growth cycle is disrupted, hair loss happens. So you should start spending some time in the sun, just keep in mind that it’s best to get this nutrient from the sun early in the morning, not in the noon. Otherwise, instead of vitamin D, you’ll have harmful UV rays wreaking havoc in your skin.
Vitamin A is one of the best nutrients and the most critical nutrients, for your skin, hair, and nails. Lack of vitamin A in your diet and you’ll have problems like acne, joint pain, poor eyesight, dull skin, pale skin, and, yes, hair loss. To get your daily dose of vitamin A, make sure to incorporate orange fruits and veggies like carrots, sweet potatoes, winter squash, and cantaloupe.
This vitamin increases blood circulation, especially near the scalp. This is necessary for healthy hair follicles, as it provides them with enough oxygen. The follicles are better able to regenerate, and hair will continue to grow. A deficiency of vitamin E can cause the opposite to happen.
Biotin deficiency is rare, as intestinal bacteria are typically able to produce adequate levels of biotin for our body. But when it does happen, skin rash, alopecia, and conjunctivitis take place. Milk, meat, eggs, and whole grains are typical daily food that should be able to provide you enough biotin, but this may also be resolved with daily oral supplementation of biotin.
Your hair is made of 90% protein, so if your diet is lacking in easy-to- digest protein, your hair will suffer. Your best source of protein would be plant foods like lentils, chickpeas, beans, spinach, kale, almonds, peas, nuts, because they’re the friendliest not just to your hair but also to your body, skin, and heart. But if you like to incorporate animal protein, organic pastured eggs and wild fish are your best bet.