Diet has a significant impact on our health because what we eat shows up on the skin and influences our hair's strength, growth, and volume. Consuming a poor diet that lacks nutrients lead to skin issues, hair loss, and affects our overall health. Therefore, it is necessary to have a balanced and healthy diet packed with nutrients to achieve extreme health benefits. Several reasons cause hair loss, such as hormonal disturbances, genetics, medications, nutrient deficiencies, and age. However, a healthy diet, along with certain supplements like fatty acids omega 3 and 6, can help make the hair healthier and thicker and slow down hair loss. Omega 3 fatty acid supplements not only render various health benefits but helps in enhancing the efficacy of multiple therapies for mental conditions such as ADD treatment.
Importance of Nutrition for health. A healthy diet takes a long time to show results, but it is permanent and better than artificial treatments and oils. Various foods are beneficial for skin and help in preventing hair loss. Some of them are mentioned below that you should incorporate in your diet to attain health benefits.
Essential fatty acids
Foods that contain fatty acids, especially omega-3 such as tuna, flaxseeds, chia seeds, salmon, mackerel, almonds, and walnuts, play a vital role in the health of hair, nail, and skin. Your body doesn't make these fats; thus, you need to attain them through your supplements or food. Fatty fish contains several vitamins, protein, selenium, and nutrients that increase the hair's density and growth. Recent research reported that protein content present in oily fish efficiently reduces hair loss. It further helps keep the skin supple and moisturized and reduces inflammation that results in acne and redness.
Vitamin D fortified foods
Some studies portrayed that vitamin D plays a vital role in improving hair growth. It is not only beneficial for the skin or hair, but also essential for nerve, muscle, and immune system functions. There are various foods fortified with vitamin D such as breakfast cereals, soy milk, dairy products, orange juice, mushrooms, oatmeal, margarine, and much more. There is some evidence that deficiency of vitamin D causes hair problems and hair loss. Ingesting vitamin D fortified foods causes stimulation of hair follicles and the creation of new ones that result in growth and thickness of hair. Vitamin D even prevents skin from aging and treat skin conditions like eczema and psoriasis.
Ingredients that contain antioxidant properties such as selenium, vitamin E, and vitamin C prevent wrinkles, acne breakouts, loose skin by scavenging free radicals, and make the skin glow and brighten skin tone. Similarly, antioxidants fight against the oxidative stress that causes harmful effects and aging of hair that results in thinning and slower growth. Therefore, to restore the strength, density, and volume of hair, we must incorporate antioxidant containing foods in our diet.
Not only a healthy diet but also specific oils such as emu oil also benefits the hair, nail, and skin. It is rich in antioxidants, oleic acid, and palmitic acid, which improves hydration and acts as a perfect moisturizer. Omega fatty acids present in emu oil reduce brittle hair and improves the texture and growth of hair by promoting new hair follicles.
Consume more Phyto-estrogens
Phytoestrogens are found in plant foods as an organic chemical. Many foods contain these phytoestrogens, including soybean products, vegetables, fruits, whole grains, and linseed. They help in keeping all the body hormones in balance. They effectively fight against acne and hot flushes and make the skin condition better. Also, it excessively increases hair growth as it activates the skin cells that generate the elements requires for thick and healthy hair.
Eat foods rich in Zinc
Foods that contain an ample amount of Zinc include whole grains, red meat, poultry, shellfish, fish, nuts, and various seeds. Zinc stimulates the normal functioning of the sebaceous glands present on the skin, releasing sebum (kind of oil) that repairs the damage caused by the sun and makes the skin soft and supple. It reduces the activation of keratin producing cells that leads to acne and blocked pores. Zinc even assists in making the skin clear by healing previous scars. The research revealed that Zinc deficiency in the diet causes deterioration of the proteinic structure that makes hair follicles and the elemental composition of hair. Therefore, make sure you get an adequate quantity of Zinc to maintain healthy hair.