Yes, a healthy diet can be the solution to most of the hair problems, even including hair loss. Diet low in nutrients, may cause dry, brittle, and rough hair. Coarse and brittle hair could be a sign of iron deficiency anemia. Vitamin B12 deficiency can cause premature graying. A lack of protein in your diet promote hair loss. With the right nutrients in your diet, you can hugely influence your hair quality. A healthy diet is key to silky, shiny, radiant, and fuller hair.

Here are the 10 Most Important Nutrients for Your Hair to include in your diet that can offer the most significant benefits:

1.Protein

Eating enough protein is essential for healthy and strong hair. Protein promotes hair growth because hair follicles are made of mostly protein called keratin. The protein-rich diet helps the body to produce keratin, which is fundamental to the hair structure. When keratin weakens, hair strands become dry and brittle. One should eat high protein and iron rich diet to prevent hair loss.

Protein sources: Whey, peanuts, almond, and kidney beans.

Read 10 High Protein Sources For Vegetarians and 10 Reasons You Should Eat More Protein Every Day in the previous book Eat so what! The Power of Vegetarianism (Full Version).

2.Iron

Iron deficiency causes anemia, which is a major cause of hair loss in men or women. Without enough iron, the body can’t produce enough hemoglobin in red blood cells. Hemoglobin is the main part of red blood cells and binds oxygen. Hemoglobin in the blood carries oxygen from the lungs or gills for the repair and growth of cells in the body, including the cells responsible for stimulating and maintaining the hair growth.

Simultaneous consumption of vitamin C increases the absorption of non-heme iron. Try to combine non-heme iron foods with vitamin C (for example, a glass of lemon juice, oranges, and berries) to increase absorption of iron.

Iron sources: spinach, beetroots, and lentils.

Read 10 Power Foods To Get Rid Of Anemia in the previous book Eat so what! The Power of Vegetarianism Volume 2 (Mini Edition).

3.Vitamin B12

Vitamin B12, or cobalamin, is one of the essential water-soluble vitamins. Deficiency in vitamin B12 can contribute to premature greying. Vitamin B12 is a cofactor in DNA synthesis. Body needs vitamin B12 for fatty acid and amino acid metabolism. It assists in red blood cell production and responsible for producing new hair cells. Deficiency in vitamin B12 can lead to anemia that impacts hair growth process and is one of the common reason for hair fall. Premature greying or hair fall due to vitamin B12 deficiency is reversible if you increase your intake of vitamin b12.

Vitamin B12 sources: Cow’s milk, yogurt, cheese, and tempeh.

Read Top 10 Foods For Vegetarians To Prevent Vitamin B12 Deficiency in the previous book Eat so what! The Power of Vegetarianism Volume 1 (Mini Edition).

4.Vitamin D

Research shows that people with hair loss have much lower vitamin D levels than people who do not have hair loss problem. Vitamin D deficiency can cause hair loss and other hair problems. Vitamin D stimulates new and old hair follicles to grow, when body does not have enough vitamin D hair growth may be stunted. Vitamin D can be synthesized by the body when the skin gets exposed to ultraviolet rays from sunlight. Take 10-25 minutes of early morning sun exposure every day.

Vitamin D sources: Sunlight, cow’s milk, yogurt, and mushroom.

5.Omega 3 Fats

Omega 3 fats reduce inflammation, dry flaky scalp, nourish hair, and promote healthy hair. Lack of omega-3 fatty acids in the body can lead to dry, opaque, and brittle hair, which can cause dandruff. Omega-3 fats moisturize hair follicles that add elasticity, shine, and brightness to your hair. Diet rich in omega-3 and omega-6 fatty acids reduce hair loss and increased the hair density.

Omega 3 Fats sources: Flaxseeds, walnuts, and olive oil.

Conclusion

Poor diet affects overall hair health. Diet lack in important hair nutrients can cause breaking and thin hair. Premature graying and hair loss can be the indication of anemia, vitamin B12, and vitamin D deficiencies, low selenium, and zinc levels. Hair loss due to nutrient deficiency is reversible if you increase your intake of the deficient vitamins and minerals.