14 Best Hair Fall Control Food for Healthy Hair

14 Best Hair Fall Control Food for Healthy Hair

Many people, especially females, want long, strong, and healthy hair significantly as they grow older. However, several factors affect the hair and its growth; genetics, hormones, age, nutrients, e.t.c. 

Our food is one of the things that has a significant impact on our hair's health. You don't want to add to the dryness and dullness of your thin, frayed hair by eating the incorrect foods.

Your hair is constantly growing; it grows around 0.5 inches per month and about 6 inches per year. But this can be significantly affected by the factors above. 

Though you have little or no control over age and genetics, you can control what you eat. Taking in a non-nutritious diet can cause hair thinning and hair loss. 

Consuming a well-balanced and nutritious diet, on the other hand, can promote hair development, particularly if you're suffering from hair loss as a result of inadequate nutrition. 

Hair loss is widespread among women because their hair undergoes three stages: growth, changes, and shedding. This is why we naturally shed 25 to 100 strands of hair daily. While clearing a small amount of hair is quite normal, extreme hair fall can lead to hair loss and hair thinning, which I'm pretty sure is a dreadful experience for all!

If your hair loss results from conditions other than a genetic or medical ailment, you can still restore your full and beautiful hair. One of the most effective methods to achieve this is to ensure that you always consume a healthy diet, which will provide your hair with all of the essential nutrients it requires to grow strong from the roots. 

We can't have you spending loads of cash on expensive hair products and treatments this year to get that shiny hair you've always yearned for. Your diet is enough to give you the glossy locks you want, and in this guide, we shall discuss the 14 best hair fall control foods for healthy hair. 

Before we start, you must know that your hair texture, thickness, and strength are primarily hereditary. Don't feel down; you can still enhance your hair by taking the proper diet. Grab a hot coffee as you go through this guide. 

 

Which Nutrients Present in Food Promotes Hair Growth?

Have you been wondering what to eat to stop hair falling immediately? Below are some nutrients that promote hair growth. Most of these nutrients are found in our daily diet; they include:

  • Vitamin D 

It stimulates and brings back hair follicles that have been dormant due to a lack of nutritious diet and using hard water to wash the hair.

  • Vitamin E 

It is a potent antioxidant whose effects reduce oxidative stress on the scalp, one of the causes of alopecia - a common hair loss disorder. 

  • Vitamin C 

This makes the absorption of iron into the body easier. It is also a potent antioxidant that reduces oxidative stress caused by radicals. It also stimulates the production of a protein called collagen, which forms part of the structure of our hair.

  • Biotin 

Also known as Vitamin B7, this nutrient enhances keratin production in hair and can stimulate the rate of follicle growth. 

  • Iron

It is needed by the body to produce hemoglobin - a compound that carries oxygen around the body cells, including hair cells. Iron deficiency can cause hair loss. 

  • Omega 3 fatty acids 

They provide essential nutrients and proteins to the skin and hair follicles. They also have anti-inflammatory effects that neutralize any inflammation that causes hair fall.

These are some of the nutrients present in our food and enhance hair growth; now, let's look at the best foods to consume when experiencing hair fall.

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14 Best Foods For Hair Fall Control

Here are some foods you can consume to ensure your hair is healthy, glossy, and firm. 

1. Eggs

The first on our list is egg. It is a good source of biotin and proteins - two nutrients that may enhance hair growth.

Hair follicles are made chiefly of proteins, so taking an adequate protein diet is essential. A study has found that insufficient protein can lead to hair loss. 

Vitamin B7, on the other hand, is essential for the production of keratin- a hair protein. This is why Biotin (Vitamin B7) supplements are marketed for hair growth. Studies have also shown that increased biotin intake can stimulate hair growth in individuals with biotin deficiency. 

Due to its abundant presence in a balanced diet, biotin deficiencies are uncommon, and there's little proof that healthy people can benefit from consuming additional biotin. 

Egg also contains two unique carotenoids (lutein and zeaxanthin) that enhance the cellular health of eyes, hair, and skin. Eggs are also a good source of Vitamin D, which helps in creating new hair follicles, which will, in turn, increase the thickness of your hair and reduce hair shedding as you age. 

All these make it essential for you to add an egg into your daily diet, and there are so many ways to cook them, so you won't get bored eating one type of recipe.

 

2. Spinach

Another indispensable food for controlling hair fall is spinach. A healthy green vegetable that's well stuffed with nutrients like vitamin A, Vitamin C, Iron, Magnesium, and Folate promotes hair growth. 

Vitamin A stimulates the production of sebum - an oily substance that helps moisturize the scalp and keep it healthy. 

Spinach is also a good source of iron, a nutrient that stimulates the production of hemoglobin that carries oxygen throughout the body, thereby fueling the growth and thickness of hair. Researchers have related iron deficiency to hair loss. If you're not a fan of Spinach Pancakes, you can try the Saag paneer recipe, spinach, halloumi salad, or spinach pasta. Spinach contains various minerals and nutrients that enhance hair growth, and you should consider adding it to your diet. 

 

3. Berries

Berries are loaded with essential compounds like vitamins, carotenoids, minerals, essential oils, and sugars. Some of these nutrients promote the growth of healthy and silky hair. 

Vitamin C, one of the nutrients present in berries, has strong antioxidant properties that help in preventing hair follicles from being damaged by free radicals. 

The nutrient also helps produce collagen, an essential protein that strengthens hair and prevents it from dryness. Vitamin C also helps absorb iron into the body, reducing the risk of hair loss. 

Berries can be used in making salads, smoothies, and yogurt, and they can be added to cereals or oatmeal.

 

4. Avocados

Avocado is an excellent source of vitamins and healthy fats. A medium-sized avocado provides you with about 21% of your daily vitamin E needs. 

Avocado is a good source of fatty acids which helps in promoting hair growth. Deficiency in fatty acids has been related to hair fall.

Vitamin E present in avocado is also an antioxidant that prevents areas of the skin like the scalp from oxidative stress caused by free radicals. A damaged scalp causes poor hair growth and thickness. You can have your avocado as guacamole, toast, scrambled eggs, or soups. 

 

5. Red Peppers

Did you see red peppers? Yeah! They are loaded with nutrients and minerals that keep your hair long and glossy. 

Half a cup of red pepper contains more than the DV of vitamin c, a nutrient with antioxidant properties that promote your hair's growth and development. 

Red pepper also stimulates iron absorption in the body, making your hair healthier and more robust. 

Our body cannot produce vitamins, so eating foods containing vitamins is the only way to fix a hair fall with these vitamins. 

 

6. Sweet Potatoes

Sweet potatoes are a good source of beta-carotene, a compound converted into Vitamin A by the body. 

Vitamin A is vital for strengthening hair and production of sebum, a substance that naturally moisturizes your hair. 

The nutrient also accelerates hair growth and encourages the development of a thick, soft, and glossy mane. Vitamin A also prevents hair follicles from dying. There are hundreds of ways to include sweet potatoes into your diet; you can bake, grill or eat them with veggies or make a salad. 

 

7. Seeds

Another good option of what to eat to stop hair falling immediately is seeds. They contain a high amount of nutrients with few calories. These nutrients include; zinc, Vitamin A, and selenium, which all promote hair growth. 

Some seeds are also rich in omega-three fatty acids, which help promote a healthy and moisturized scalp. 

To get most of the nutrients from seeds, consider consuming different varieties.

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8. Black Beans

They are very rich in lysine, an amino acid that plays a role in zinc and iron uptake. Lysine promotes the growth of a long, healthy, and thick mane. 

Back beans also contain a high amount of proteins and amino acids. Research has shown that a half cup of legumes contains about 523 milligrams of essential amino acids. There are many ways to cook black beans; a famous recipe is the Mexican black beans style. 

 

9. Carrots

Carrots contain not only nutrients that promote eye health, but they are also a great source of beta carotene.

When converted to vitamin A, the nutrient is highly nutritious for the hair and helps in keeping your scalp naturally moisturized. You can consume your carrots raw, make a juice or add them to a salad. 

 

10. Meat

Meat is contained in most people's diet, and it's rich in nutrients that encourage the growth of healthy hair and control hair fall. 

Red meat contains an easily absorbable iron that helps deliver oxygen to body parts, including hair follicles. 

The proteins present in meat also help repair regressed hair follicles and strengthen hair. Deficiencies in protein have been linked to hair fall. You can grill meat, add it to your pepperoni pizza or make meat rolls. 

 

11. Walnuts 

Walnuts are rich in alpha-linolenic and linolenic acids, forms of omega-three fatty acids. They help grow healthy and glossy hair and improve scalp health. 

A study has shown that deficiency in these fatty acids can lead to the lightning of hair and hair loss. You can roast, make candies or make butter with your walnuts. 

 

12. Shrimp

Another popular food that contains nutrients to promote hair growth is shrimps. 

These shellfishes are rich in vitamin B, Vitamin D, zinc, and proteins. They also have omega-three fatty acids, another nutrient that encourages hair growth and moisture.

The Vitamin D present assists in the growth of healthy hair follicles. Hair loss has been linked to a deficiency in this vitamin.

There are many ways to include shrimp in your meal; it can be eaten with chicken and a salad. 

 

13. Oysters

Are you experiencing drastic hair thinning and hair fall? It could be you're not getting the required zinc in your diet. Oysters are a perfect food to load up your zinc requirements. Six of the shellfish will give you about 30 milligrams of zinc. 

Research has shown that hair loss linked to zinc deficiency can be treated by taking more foods containing the nutrient. Some simple oyster recipes are grilled oysters and garlic oysters.

 

14. Fatty Fish

Fatty fish like mackerel, salmon, and herring contain nutrients that have the potential to promote hair growth. 

They are a great source of omega-three fatty acids, a natural moisturizer for the scalp. Research has shown that taking fatty fish oil supplements significantly reduces hair loss and promotes hair growth in women with hair thinning. 

Fatty fishes are also rich in proteins, Vitamin B, Vitamin D3, and selenium, which all help grow healthy and strong hair. 

 

Conclusion

Your diet significantly affects the health of your hair. Deficiency in Zinc, Vitamin A, B, C, D, Iron, biotin, omega-3-fatty-acids, and other hair-promoting nutrients can lead to stunted hair growth and hair thinning, and at times, hair loss. 

While you look for what to eat to stop hair fall immediately, avoid taking too many starchy grains, sugar, fried foods, and fish with high mercury content if you're already experiencing hair fall.

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