Healthy hair image

There may be many reasons for unnatural hair losses, most of which we are already familiar with. Hereditary, hormonal and psychological factors contribute to hair loss and the thin volume of hair. But what is the role of your diet in your lessening hair volume? Scientists suggest that dietary habits have a direct and brutal impact on the growth of hair follicles. Nutritional deficiency might be the reason why you are losing so much hair. The lack of essential nutrients affects our general health and depreciates the quality of our hair and skin. In this article, let us see how the deficiency of each nutrient affects healthy hair. When you buy hair care products online, you can also check and see whether these supplements are included as ingredients.

How nutrient deficiency promotes hair loss

Vitamin A

Vitamin A is the most important component for a healthy vision. Vitamin A is essential for producing sebum, an important oil that adds moisturization to the scalp. But an excess of vitamin A can promote hair loss, as suggested by some researchers. Taking in a high amount of vitamin A supplements and foods rich in vitamin A can be the reason for a condition called vitamin A toxicity. Too much Vitamin A in your system can cause many negative symptoms which include rough skin. Severe vitamin A deficiency is accompanied by vomiting and skin infections. This can also increase the risk of bone fractures and weakened muscles. Hair loss is another byproduct of prolonged vitamin A deficiency. You can ensure a healthy intake of vitamin A through food items, additional supplements and hair care products rich in vitamin A.


Zinc plays an important role in our body for protein synthesis and enzyme regulation. Zinc deficiency is therefore highly detrimental to the health of our body and may manifest itself in the form of illnesses like bowel syndromes, diarrhoea, inflammation etc. You may also experience abnormal tastes and a lack of smell. Our bodies require a minimum amount of zinc for their proper functioning. Certain food items can guarantee this zinc intake. But some diets, especially those comprises mostly of vegetarianism reduces zinc absorption. Low zinc concentration is another factor that boosts hair loss in both men and women.


Iron deficiency is the number one dietary deficiency that encourages hair loss. This is why most good hair care products contain iron as an ingredient. A lack of iron content in your food can cause anaemia and hair loss. The exact mechanism on how iron deficiency creates hair loss is unknown. Iron is the metal that is associated with cell growth and cell division. So a lack of iron in your system may inhibit the growth of hair follicles thereby making you lose more hair strands. Vegans have a higher risk of iron deficiency than meat eaters.


Human bodies require selenium in very trace quantities. But that does not mean selenium is not necessary for our healthy functioning. Selenium is absolutely necessary for proper body functioning. Certain types of nuts and seafood contain a large quantity of selenium. Some supplements also contain an unhealthy degree of selenium content. Selenium reduction can cause hair loss, nail discolouration, vomiting etc.


Foods that can prevent hair loss

Like for most health problems, a balanced and nutrient-filled diet can ensure the growth of your hair. You can easily tackle nutritional deficiencies by including some food items and excluding some others. A healthy and proper diet can help prevent unnecessary hair loss. The combination of the right hair care products and a balanced diet can ensure you a thick volume of hair. You can buy plenty of hair care products online in Dubai that suits your hair type. Take a look at these food items that can improve the health of your hair follicles.

Beautiful long hair

  1. Fatty fish

Fish foods that contain omega 3 fatty acids are excellent for the growth and wellbeing of your hair. Fishes like tuna and mackerel contain a large number of fatty acids and offer essential nutrients to the body. Such fishes also contain a healthy dose of vitamin A, selenium and protein.

  1. Leafy vegetables

Green leafy vegetables are the best bet when it comes to thick and lush hair volumes. Include as many leafy vegetables in your diet as possible. Food choices like spinach and kale contain plenty of essential nutrients that can prevent hair loss. Leafy vegetables also contain a steady amount of iron that is essential for healthy hair. Vitamin A also produces more sebum which is responsible for the nourishment of the scalp.

  1. Fruits

Fruits are rich in essential nutrients and additional supplements. Containing fruits like berries, apples and oranges in the daily diet can help advance your immunity. Fresh fruits also contain enough vitamins to endorse skin and hair health. They include vitamin C, a nutrient responsible for fighting off free radicals which inhibit hair growth. Vitamin C is also helpful for absorbing other important nutrients like iron.

  1. Nuts

Walnuts, almonds, Brazil nuts and chia seeds contain dozens of healthy nutrients that directly aids a healthy head of hair. They contain a good amount of zinc and selenium which are essential for hair growth. It is important to take in sufficient quantities of nuts and seeds in your daily diet to boosts hair growth and reduces hair loss. Nuts and seeds are also found essential to the quality of the skin.

  1. Sweet potatoes

The beta carotene present in sweet potatoes is linked to hair volume and the prevention of hair loss. The beta carotene helps in the absorption of vitamin A, which is necessary for the nourishment of hair follicles. Vitamin A can also increase the rate of hair growth and replacement. It can also improve the quality and texture of hair.

  1. Avocados

Avocados are rich in healthy vitamins and minerals. They are also sources of vitamin E, a popular element that supports healthy hair. Vitamin E has antioxidant properties that help you to maintain strong hair and combat the oxidative qualities of free radicals. Vitamin E supplements are also known to protect areas like skin, scalp and hair. The rough and irritating scalp can be one reason for poor hair growth as vitamin E rich foods like avocados take care of that problem. Avocados also contain fatty acids that are essential for cell growth.

  1. Beans

There are reasons why your mother was adamant about including beans in your daily meals. Beans are rich in proteins and are a good source of zinc. Black beans help in the repair of dead hair cells and increase the strength of hair strands. Beans can be easily added to your daily food habits in a variety of ways. A balanced diet with a combination of leafy vegetables and beans are necessary for reducing hair loss.


Wrong dietary habits and nutritional deficiencies are some of the major causes of hair loss in adults. A lifestyle comprised of mostly fast and processed foods can make your body deprived of critical nutrients and suffering from hair loss. This is why a proper and balanced meal is required to maintain the thick volume of hair you desire. Elements like iron, zinc, selenium, vitamin A and E promote hair growth and prevent hair loss. Foods rich in vitamin A, E and C must be included in the daily meals. Fruits and berries contain plenty of vitamin C which aids the health of skin and hair. Fatty fishes, eggs, leafy vegetables and nuts also contain nutrients that stimulate good hair. The right hair care products along with the proper dietary plan can help you fight hair loss. You can make an intelligent choice by buying hair care products online that are rich in antioxidants like vitamin C.


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