Nutrient Deficiencies That Can Impede Hair Growth and How to Address Them
Hair growth is not only determined by genetics but also by nutrient intake. Nutrient deficiencies can impede hair growth, resulting in thin, dull, and brittle hair. In this article, we will explore the common nutrient deficiencies that can affect hair growth and how to address them.
Protein is an essential nutrient for hair growth as hair is made up of a protein called keratin. Therefore, a diet lacking in protein can lead to slower hair growth, hair thinning, and hair loss. To prevent protein deficiency, incorporate protein-rich foods such as meat, fish, eggs, nuts, and legumes into your diet.
Iron is vital for carrying oxygen to the hair follicles, promoting hair growth. Iron deficiency can result in hair loss, thinning, and decreased hair density. It is especially common in women with heavy menstrual bleeding or who are pregnant. Good dietary sources of iron include red meat, poultry, fish, legumes, and dark leafy greens.
Vitamin D Deficiency
Vitamin D is essential for healthy hair follicles, as it helps regulate hair growth cycles. A deficiency in vitamin D can lead to hair loss and decreased hair density. Our body can produce vitamin D through exposure to sunlight, but we can also get it from dietary sources such as fatty fish, mushrooms, and fortified foods like milk and cereals.
Biotin, also known as vitamin B7, is crucial in hair growth and overall health. It helps produce keratin, the protein that makes up our hair. Biotin deficiency can cause hair loss, brittle hair, and a dry scalp. Good sources of biotin include eggs, nuts, seeds, and whole grains.
Zinc is necessary for healthy hair growth, as it helps maintain the oil-secreting glands that surround hair follicles. Zinc deficiency can lead to hair thinning and hair loss. Good dietary sources of zinc include oysters, red meat, poultry, beans, and nuts.