Do you know about important nutrients to prevent hair fall?

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Hair loss causes and remedies:

Are you troubled by hair loss? Do you want to know if the deficiency of any nutrient or vitamin can cause hair fall? So let's know which mineral and vitamin deficiency causes hair fall. It is normal to fall 50-100 hairs in a day, but if there is more hair fall than this and new hair is not coming, then it can be a problem, there are many reasons for hair fall, more than 100. The common cause among them is vitamin deficiency. Let us know which vitamin deficiency causes hair fall?

Vitamin B Complex

There are several vitamins that fall under the B family of vitamins. Vitamins that play a role in hair loss are vitamin B-6, vitamin B-5 or pantothenic acid, pyridoxine, vitamin B-7 or biotin, vitamin B9 or folate, and vitamin B12. Deficiency of these vitamins can cause hair loss.

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Vegetarian foods like milk, curd, cheese, dairy products, whole grains, especially wheat, jowar, millet, corn, soybeans, green vegetables, sweet potatoes, mushrooms, fruits, dry fruits are the sources of vitamin B. Non-vegetarian foods such as eggs, chicken, mutton and seafood are also good sources of B vitamins.

Vitamin E

Vitamin E is a vitamin that protects us from damage caused by free radicals. These are highly reactive and can damage your DNA, RNA and proteins. It also improves blood circulation. Therefore, lack of vitamin E can also lead to hair fall. 

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Vitamin E is mainly derived from vegetable oils such as sunflower oil, soybean oil and corn oil. Apart from this, it is also obtained from all types of nuts, mainly peanuts and all green vegetables including broccoli, spinach.

Also Read: Best tips to keep your hair long and healthy

Vitamin A

It is important for the growth and maintenance of skin, teeth, bones and hair. Vitamin A deficiency can make your hair dry and lifeless. Vitamin A is a powerful antioxidant. It enhances hair growth. But you have to keep in mind that consuming too much vitamin A can also lead to hair fall. 

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Vegetables like oranges, pumpkins, sweet potatoes contain a good amount of vitamin A. Cod liver oil and beef liver are also main sources of vitamin A.

Vitamin D

Vitamin D helps maintain calcium and phosphorus levels in the body and strengthens hair follicles. Research has proved that Vitamin D plays an important role in hair growth. 

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You can use eggs and dairy products, they are good sources of vitamin D. Vitamin D is also found in cow's milk, mushrooms, cereals. Vitamin D2 is found in vegetables and we get Vitamin D3 from sunlight and eggs.

Iron

Iron deficiency is a very common nutritional deficiency, which limits the supply of oxygen as well as reduces blood circulation to the scalp. Because of this hair fall. It is more common in women. Iron helps in hair growth. Red meat, liver, kidney, shellfish, eggs, chicken are major sources of iron in non-vegetarian food. Green leafy vegetables, peas, peanuts, broccoli, jaggery, spinach, dry fruits and iron-rich cereals are rich in iron in a vegetarian diet.

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Magnesium

They play an important role in metabolic response and support hair growth. Magnesium deficiency can also cause hair loss. Magnesium is found in green leafy vegetables. Magnesium is found in almonds and cashews, green leafy vegetables like spinach, pumpkin seeds, soy milk, peanuts, wheat bread, avocado, potatoes, brown rice, yogurt, oats, legumes and fruits etc.

Omega-3 fatty acids

It is one of the essential fatty acids. But it is not made in your body and hence you should include fish, cod liver oil in your diet. Vegetarian sources include flaxseed, walnuts, kidney beans and soybean oil. They make our hair thick and also prevent inflammation which leads to hair fall.

Zinc

It is a trace element that aids in cellular replication and production of proteins. It improves hair growth, especially in case of sudden hair fall. Dietary sources for zinc are mainly non-vegetarian foods such as red meat, shellfish, seafood and eggs. Lentils, whole grains, beans, cashews, almonds, pumpkin seeds and legumes are important sources of zinc in a vegetarian diet.

Selenium

It is an essential nutrient found mainly in spinach, eggs and chicken. Selenium improves the production of enzymes that stimulate hair growth. Selenium also has antioxidant properties that control the damage of free radicals. It helps in maintaining your hormone levels and promotes hair growth. Non-vegetarian sources – Seafood, chicken, eggs and pork. A vegetarian diet, beans, peas, nuts, soy products and dried fruits contain high amounts of selenium.

Protein

Protein stimulates hair growth and hair is primarily made up of a protein called keratin. So if you are deficient in protein, then your hair will start breaking and becoming weak. It will be difficult to grow new hair and existing hair will also start falling out.

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Among the vegetarian sources of protein, gram, peas, moong, lentils, soybean, kidney beans, cowpea, wheat, maize are prominent. Among non-vegetarian sources of protein, fish, eggs, milk and liver are good sources of protein. Soybeans have the highest amount of protein among plant foods.