From Root to Tip: Foods That Improve Hair Fall (Women-Focused)

Hair health is often a reflection of internal nutritional status, and hair loss in women can frequently be linked to specific vitamin and mineral deficiencies. By ensuring your diet is rich in the building blocks of hair, you can strengthen follicles and promote growth (Tavakol et al., 2022).

Here are the most essential nutrients to fight hair fall.

1. Iron (Oxygen Transport)

Iron is critical for the production of hemoglobin, which transports oxygen to every cell, including the cells in your scalp and hair roots. Deficiency is a common cause of hair loss.

• Sources: Heme Iron (lean red meat, chicken, fish) and Non-Heme Iron (lentils, spinach, beans).

• Tip: Pair plant-based iron with Vitamin $\text{C}$ (citrus, bell peppers) to maximize absorption.

2. Zinc (Keratin Synthesis)

Zinc is an essential trace mineral involved in hair tissue growth and repair. It also helps regulate the sebaceous glands in the scalp. Deficiency can lead to hair loss and brittle hair (Tavakol et al., 2022).

• Sources: Meat, shellfish (oysters are highly potent), eggs, legumes, nuts, and seeds (pumpkin seeds).

3. Biotin (Vitamin $\text{B}_{7}$)

Biotin is crucial for the production of keratin, the protein that forms the structure of hair.

• Sources: Eggs (must be cooked, as raw egg whites inhibit biotin absorption), legumes (beans, nuts), whole grains, and fish.

4. Vitamin $\text{D}$ (Follicle Cycling)

Vitamin $\text{D}$ is often called the "sunshine vitamin," and low levels are frequently seen in patients experiencing hair loss conditions. It helps regulate the growth, rest, and shedding cycles of hair follicles.

• Sources: Fatty fish (salmon), egg yolks, fortified milk/cereals, and mushrooms. Sun exposure is the body's primary way to synthesize it.

5. Antioxidants (Vitamin $\text{E}$ and $\text{C}$)

These vitamins protect hair cells from oxidative stress and free radical damage. Vitamin $\text{E}$ helps improve scalp circulation, while Vitamin $\text{C}$ is necessary for collagen production.

• Sources: Vitamin $\text{E}$ (almonds, sunflower seeds, leafy greens) and Vitamin $\text{C}$ (berries, citrus fruits, bell peppers).