Hello everyone this is Lovneet Batra your health expert and clinical nutritionist and you're listening to my podcast Nutrition By Lovneet.
Today we are going to talk about a topic that affects so many people hairfall and how to prevent it naturally. But before we get there, let's talk about very common causes of hair fall, family history, definitely you can't do much about that, but you can definitely change the environment that you're exposing your genes to.
Now, hormonal changes, account for one of the biggest reasons why many people both men and women have hair fall, it could be the thyroid problems or it could be high androgens. It could be menopause or postnatal hairfall. Stress is another very common reason many people experience hair fall, and it can continue several months after a physical or emotional shock.
Several hairstyles, or treatments can lead to hair fall as well. Another very common problem relating to hair fall, that can be fixed through food is nutritional deficiencies. So let's talk about major nutrients we need to focus on when we are talking about reversing hairfall vitamin A, it is required for her to stay moisturize and grow naturally and food sources that can help here are sweet potato pumpkin, mango, papaya.
B vitamins, they help in carrying oxygen and nutrients to the scalp and it prevents hair fall. In fact, B vitamin deficiency can actually even cause dandruff food sources would be wholegrains.
Vitamin C is required to make collagen. It can also help in preventing hair fall. Now Citrus fruits are definitely my easiest source of vitamin C, that includes indian gooseberry oranges sweet lime strawberries.
Vitamin D has such an important role to play in hair regrowth and it's often ignored, and many people are deficient, so you might need supplementation because there aren't too many sources of vitamin D, the food sources include some mushrooms, fatty fish, eggs, you can have some exposure of 10 to 15 minutes in the morning hours that can help with your vitamin D is a sunshine vitamin. But if you are well below the optimal range, you might want to consider supplementation.
Vitamin E, helps prevent oxidative stress and it boosts hair regrowth, sources would be almonds, pumpkin seeds, spinach.
Iron deficiency is such an important factor contributing to hair loss, especially in women. Iron deficiency can be combated by introducing black chana, amaranth, greens, peas, beans, zinc can improve hair growth and dandruff and many people are deficient in it, legumes, pumpkin seeds, almonds cashews and whole grains are all very good source of zinc biotin, has been linked to carotine production and improving our scalp health biodin as found in, egg yolks, mushrooms, avocado, sweet potato, almonds.
So try to include a good helping of lentils, nuts, whole grains, when you're looking for your hair health. Now one macro, that is very important when you're trying to revive your hair is protein. Many people are protein deficient and protein is the foundation, very important for hair growth. If you are protein deficient you want to consider your protein intake, and it should be at least 60 to 80 grams, depending on your activity levels for groups that could help would be, legumes, it could be eggs, you could include 200 grams of chicken or fish, three to four times in a week. If you are a non vegetarian, but if you're a vegetarian or vegan, you want to rely on pseudo cereals millets, legumes that also come with bundle of nutrients such as biotin zinc, vitamin E, iron, vitamin A, that help in supporting hair health.
Now some easy hacks to prevent hair fault. Avoid taking long hot showers. Avoid combing your wet hair. Our strands are more fragile and prone to breakage, when wet. So let your hair air dry before you're combing them, limit the use of styling products, go for regular trends, and do protect your hair from direct sunlight.
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