Hair shedding is part of everyday life, yes, it obstructs the drain of your shower, and yes, it means you have to vacuum every other day or your carpet becomes a hairy rug …But the fact is, it is completely normal to lose hair.
We lose about 80 strands a day on average, if you start shedding significantly more than that or you notice they don’t grow back, well, that’s when things start to get a bit hairy (soz, couldn’t help it).
Hair loss is a complex process that can be a result to many environmental, genetic, or hormonal factors, and sometimes it’s due to vitamin deficiency. Luckily, if that’s the case, everything can be corrected by suing supplements or adding vitamin-rich foods to your diet.
If you’re still wondering how to thicken your naturally, here are several healthy foods that contain the necessary vitamins which can help you do that.
- Fish oil
This oil is rich in various fatty acids . The omega-3 fats nourish the hair and reduce the inflammation that could potentially lead to hair loss. It’s no wonder that this oil is one of the top six vitamins for hair growth.
Thus, you need omega-3 foods like tuna, white fish, mackerel, egg yolks, hemp seeds, sardines, and nattoo to balance the hormones and reduce inflammation. You can always go for two capsules or one table of fish oil supplement to prevent hair disorders. People who take blood-thinning medication, including aspirin, should speak to their health care provider first.
Zinc compounds have been used for centuries to treat different types of hair loss because zinc makes the hair follicle healthier and stronger as it accelerates its recovery. Some studies suggest that people with alopecia areata have zinc deficiency. In a 2013 study, the role of zinc was evaluated in each of the four types of hair loss, including telogen effluvium, alopecia areata, female pattern hair loss, and male pattern hair loss. It showed that the patients who suffered from hair loss had lower zinc concentration.
3. B-Complex vitamin
Biotin and pantothenic acid (vitamin B5) can rebuild the hair shingles that have been damaged from ironing, blow drying, over-shampooing, and exposure to the sun. Take one B-complex vitamin tablet per day or take vitamin B5 and biotin separately to reverse hair loss. Opt for food like chicken, avocado, beef, eggs, nuts, legumes, and potatoes.
4. Vitamin C
With age, the production of antioxidative enzymes that defend the body decreases, while the production of free radicals increases, resulting in damage of cellular structures, which in turn quickens the aging process of the hair. To protect your hair from aging opt for foods rich in vitamin C like broccoli, Brussel sprouts, kiwi, strawberry, kale, red peppers, and oranges.According to the University of Maryland Medical Center, low intake of vitamin C in your diet may result in dry or split hair. While hair loss is not directly associated with a deficiency of vitamin C, dry and splitting hair from a deficiency of vitamin C may cause hair loss and other hair-related conditions to your hair. If due to illness or other reasons you are unable to get adequate amounts of vitamin C through your diet, you may need a supplement. Recommended vitamin C dietary allowance for men at 90 mg daily and women at 75 mg daily. If you smoke, are pregnant or breast-feeding, for both men and women, the RDA is increased by 35 mg daily.
Several studies have shown that iron deficiency may be related to alopecia areata, telogen effluvium, androgenetic alopecia, and diffuse hair loss. To boost hair growth add iron-rich foods to your diet. Eat plenty of beef steak, egg yolks, chard, collard greens, black beans and navy beans. You can also take iron supplements but we wary of iron overload.
6. Vitamin D
Vitamin D plays an important role in cell growth differentiation and immune regulation. It is well-know that alopecia areata is present in patients with Vitamin D deficiency. The best way to absorb vitamin D is sum exposure -so try sitting in the sun for about 10-15 minutes. Topical application can also help with alopecia areata. The best way to get vitamin D through food is to eat salmon, eel, halibut, swordfish, whitefish, and mushrooms.