Nutritious food that will help take good care of your hair

CHENNAI: The hair is very sensitive to changes in diet or overall health, especially when it comes to deficiencies or a viral illness; the hair fall problem is the first to the party and the last one to leave.

We know that genetics is the deciding factor when it comes to balding. On the other hand, food and nutrition play a huge role in hair health when it comes to hair shedding – what is otherwise known as telogen effluvium.

Typical examples are hair fall due to iron deficiency anaemia, and hair falls secondary to biotin deficiency. But even in pattern hair loss, diet seems to play a significant, if smaller role.

But overall, how to improve our diet for better hair health and combat hair shedding?

Based on studies, the best way to start seems to be to increase green leafy vegetables in our diet. Start with spinach. Drumstick leaves are also considered very good for hair as they are rich in iron.

Adding some dates and dry grapes to the diet can help you boost your hair health with iron.

Consuming raw vegetables like carrots, cucumber and tomatoes is recommended. In fact, tomatoes may have a protective role even against pattern balding.

If you are someone who is into herbs and fresh salads, you may want to add some rosemary and sage to your salad for stronger hair. For best results, we should try to consume these foods with positive hair benefits at least thrice weekly. Another important macronutrient for those suffering from hair loss is protein.

Studies show that protein consumption helps protect against pattern hair loss. It would be good to add sulfur-rich foods like onion and garlic as sulfur is a key ingredient of hair proteins.

Foods that cause hair loss

Too many raw or undercooked eggs, can interfere with biotin processing in the body and lead to biotin deficiency-related hair loss. This is easily overcome by cooking the eggs well, and by limiting the total number of eggs in your diet to 3 or less.

Ketogenic diets, HCG diets and extreme calorie deficit diets have all been shown to cause hair loss. It is better to avoid such diets if you are already experiencing hair loss. Further, skipping breakfast is also not good when you want to support your hair through your diet. Body-building supplements, especially those with anabolic agents, may trouble the hair as well.

Regular consumption of fish that may have a high mercury content has been found to cause hair loss, and a study done on fish from Ennore creek near Chennai in 2020, showed that the heavy metal content of several fish species was high. Since fish supplements are known to work in hair loss, you must check if such supplements are free of heavy metals.

If you are having heavy and persistent hair loss you may need to see a dermatologist for a diagnosis as you could be having immune-related hair loss. Even in the case of conditions like anaemia causing hair loss, your doctor would request for blood tests to look for deficiencies and then proceed to correct those, to control the hair shedding.

— Dr Renita Rajan, chief consultant dermatologist, Render Skin and Hair.