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Just like the rest of your body, the strength of your hair is determined by the food you eat. So if you have an imbalanced diet, this could lead to the problem of hair fall as your hair and scalp aren’t getting all the vital minerals and vitamins it needs. So we have compiled a list of the top 6 nutrients that will help control hair fall, and the foods where you can find them.
Protein is one of the basic building blocks of your hair. So it is crucial to have enough protein in your diet to maintain healthy hair growth. If you have lesser protein than your required amount, the body won’t be able to efficiently make new hair to replace the hair that has fallen.
You can try protein-rich foods such as fish, poultry, eggs, along with vegetarian sources like dairy products, legumes, nuts and flax seeds.
Iron is an important mineral for maintaining the hair growth cycle. Too little iron (also known as anaemia) is a major cause of hair loss, as it disrupts the nutrient supply to the hair follicle and leads to shedding.
Animal products such as red meat, chicken and fish are rich in iron. For vegetarians, you can go for lentils, green, leafy vegetables like spinach, broccoli, and kale, and dry fruits like dates and raisins.
Omega-3 fatty acids are important fats that ensure that you have a hydrated scalp. They also have anti-inflammatory properties, which can help to open the hair follicles, promoting healthy hair growth. Given that these fats are not found in your body, it has to be obtained through your diet.
Look out for fatty fish such as salmon, sardines and mackerel, and vegetarian sources like avocado, pumpkin seeds and walnuts.
4) Vitamin B
Vitamin B is a water soluble nutrient that is also known as biotin. It is extremely effective in stimulating healthy hair growth and preventing further hair fall. It also increases the elasticity of hair, thereby preventing and minimizing hair breakage. Biotin deficiency is characterized by symptoms of hair breakage and hair loss.
Top up on foods like whole grains, liver, egg yolk, soy flour and yeast to get your required dosage of Vitamin B.
5) Vitamin C
Vitamin C helps in the production of collagen, a connective tissue that holds together other tissues in the body like hair. So it is crucial in strengthening the hair shaft and preventing breakage. It also is essential for the absorption of iron, which keeps your hair strong and healthy.
The best sources of Vitamin C are fruits like blackcurrants, blueberries, guava, kiwi fruits, oranges, papaya and strawberries, and also vegetables like capsicum, dark green vegetables and tomatoes.
Zinc is a mineral that promotes cell reproduction, tissue growth and repair, hence making it very important in promoting hair re-growth and breakage repair. Zinc also functions in maintaining the oil-secreting glands attached to our hair follicles. A zinc deficiency is immediately linked with the condition of hair loss.
Good sources of zinc include seafood, poultry and eggs. You can also turn to milk, whole grains, nuts, seeds and legumes.
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