Hair Loss Help by @food_thought_for_you

 (Representative Images, Credits: Shutterstock)

It is time to take control and stop worrying! Knowledge is power and instead of reading and focusing on all the bad things let us focus on the good and what you can do to restore balance and health to your precious and beautiful body. Food is Medicine so let us begin:

This was written for me by my sister, feel free to reach out to her for health and nutrition advice on Instagram @food_for_thought_you

To start we will look at what hair loss is normal: 

It is completely normal to lose up to 100 hairs per day. Your hair grows from the base of the hair follicle, and it grows at around 1cm per month for about three years, then the hair just sits there until it is pushed out by new hair.

We will now look at different ways you can nourish the body to encourage hair growth by making sure you are eating the correct balance of vitamins, minerals, and proteins

Did you know hair is made of protein? This means that in order to maintain and grow healthy hair it is crucial to eat the correct amount of protein. The recommended daily average for a woman is 46 grams of protein, this will then increase depending on how active you are. Restricted protein diets can result in restricted hair growth and even hair loss.

Protein rich foods to include in your diet:

• Chickpeas 1 cup contains 14.5 grams, lentils, beans etc.

• Tofu.

• Nuts and seeds.

• Oats contain 5.9grams per portion.

• Chicken.

• Yogurt.

• Brussel sprouts.

• Quinoa is high in protein and contains 8grms per cup and is also full of iron.

• Edamame.

• Broccoli.

 

Iron is an essential mineral for hair and too little iron can be a major cause of hair loss. The average woman needs 18mg of iron per day. For example, 100g of spinach is 2.7 milligrams and an egg is 1.0.

Iron rich foods to include in your diet:

• Nuts and seeds: pumpkin, almonds, peanuts, pine nuts, cashews, chestnut’s, macadamia, pistachios and walnuts, Brazil nuts

• Tofu.

• Fish.

• Dark chocolate.

• Veg such as: Spinach Red and Yellow peppers and broccoli.

• Legumes such as beans, lentils, chickpeas, peas, and soybeans.

• Quinoa One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 16% of the DV

Vitamin C is an essential vitamin and aids the absorption of iron. The recommended daily amount t of vitamin C for a woman is 75mg per day and as an example you’ll get 70mg from an orange and a cup of raw chopped broccoli has 81.2 milligrams.

The best vitamin C sources are as follows:

• Blackcurrants.

• Blueberries. 

• Broccoli. 

• Guava.

• Kiwi fruits.

• Oranges. 

• Papaya. 

• Strawberries. 

• Sweet potatoes

 

Omega 3, this is a very important fatty acids that our bodies cannot make so we need to make sure we are getting the right amounts daily from our diets or supplements.  Omega-3s are found in the cells that line the scalp and provide the oils that keep your scalp and hair hydrated. A tablespoon of flaxseed and chia seeds can equate the daily recommended amount.

• Flaxseeds.

• Chia Seeds.

• Hemp Seeds.

• Spirulina.

• Leafy Greens.

• Walnuts.

• Brussels Sprouts.

• Cauliflower.

• Wild Rice.

• Berries.

Vitamin A

Vitamin A is thought to prompt the pores in your scalp to produce more oil which can then moisturise it and give it shine

Vitamin A is needed by the body to make sebum. Sebum is an oily substance created by our hairs sebaceous glands and provides a natural conditioner for a healthy scalp. Without sebum we may experience an itchy scalp and dry hair. Woman need an average of 700 micrograms per day.

Vitamin A sources to include in your diet:

Orange/yellow-coloured vegetables which are high in beta-carotene (which makes vitamin A) such as carrots, pumpkins and sweet potatoes.

Zinc and selenium

Scalp protection involves other important minerals such as zinc and selenium. A lack of zinc can lead to hair loss and a dry, flaky scalp. Zinc is also an essential for a healthy functioning immune system. Recommended daily amounts of Selenium are 60μg a day for women and 7mg of Zinc.

Zinc and selenium rich foods to include in your diet:

• Seeds such as pumpkin and hemp.

• Nuts such as Brazil nuts are one of the best sources of selenium.

• Eggs.

• Dark Chocolate.

• Legumes.

• Whole grains.

• Vegetables like green beans and kale

Vitamin E

The sun can damage our hair just like it can damage our skin so ensure you eat foods rich in vitamin E to provide protection for your hair. Nuts are nutritional powerhouses, providing zinc and selenium as well as vitamin E so try to include them as part of a balanced diet. 

Biotin

Biotin is a water-soluble B vitamin, one of the B complex vitamins that helps convert food into energy more specifically it keeps your hair, eyes, nervous system, and liver healthy.Biotin comes from the Greek word ‘BIOTOS’ which means life or sustenance. Recommended daily amount 30 mcg. As an example, half a sweet potato contains 2.4mcg and A one-quarter cup of peanuts contains 6.40 mcg. Too little biotin can cause brittle hair and may lead to hair loss. Include biotin rich foods such as:

• Wholegrains.

• Egg yolk.

• Nutritional yeast.

• Sweet potato.

• Broccoli.

• Sunflower seeds.

• Peanuts.

Natural treatments

Make your own hair mask for a deep, nourishing treatment every two weeks. Whisk an egg yolk and mix with half a mashed avocado and a spoonful of honey. Massage onto damp, clean hair and leave for 30 minutes before rinsing thoroughly.

The above was written for me by my sister, feel free to reach out to her for health and nutrition advice on Instagram @food_for_thought_you