Your hair cells are the fastest-growing cells in your body. But as hair is not a vital tissue or organ of your body, it will never be prioritized for its nutritional needs. So due to its expandable nature, your body's nutritional imbalance will first show off as hair loss. Your hair cells, as well as all kinds of cells and organs, need balanced nutrition combined with complex carbs, proteins, vitamins, minerals, and all types of vitamins to function properly. But certain types of food contain those nutrients that will maximize the growth of your hair and look healthily. And these types of food will help you promote your hair growth, especially if you are experiencing hair loss due to malnutrition. Since the hair follicles are the most metabolically active in your body, hair growth is greatly impacted by calorie and protein malnutrition as well as micronutrient efficiency. So here, we will talk about 5 types of food that contain these essential nutrients.

1. Iron



Iron deficiency is one of the most common deficiencies, and it is a well-known deficiency for hair loss. Food that contains iron includes veggies like spinach, legumes, chickpeas, tofu, and collard greens. Nuts like pistachios, almonds, and cashews, also contain a remarkable amount of iron. Non-vegetarian foods are also good sources of iron as they contain heme iron which is easier to absorb. Chicken breasts, beef, lean meat, fish, egg yolks, and liver are good sources of iron. Vegans and vegetarians have a higher risk of iron deficiency as their requirement of dietary iron is considered to be 1.8 times higher than meat consumers. Non-heme iron found in plants has less bioavailability than heme iron found in non-veg food.


2. Zinc



Zinc is an essential mineral required by many enzymes, And it has an important role in protein synthesis and cell division. Therefore it is an essential component for the development of the hair follicle. Zinc-rich food includes watermelon seeds, Pumpkin seeds, sesame seeds, shellfish, red meat, Nuts like almonds, cashews, and vegetables like spinach and mushrooms. 


3. Biotin



Biotin also known as vitamin B7 or vitamin H is an important element for hair follicle growth as well as required for protein synthesis. It is also important for the proper development of your nails. Symptoms of Biotin deficiency include skin rashes, conjunctivitis, and hair fall. Foods like almonds, eggs, sweet potatoes, cheese, legumes, mushrooms, and spinach are great sources of Biotin. Biotin and Zinc deficiency is the very common reasons for hair fall. So, If you are suffering from excessive hair loss, you should think about having medicines containing them. 


4. Omega Fatty acids



Omega fatty acids especially omega-3 and omega-4 fatty acid deficiency are also very common and lead to symptoms like graying of hair and loss of scalp hair since these fatty acids are very important for hair follicle growth. Fatty fish like herring mackerel and salmon are excellent sources of omega fatty acids. Fatty fish is also a great source of protein, selenium, Vitamin B, and D3, nutrients that may help to grow strong and healthy hair. 


5. Vitamin D



Data from animal studies say that vitamin D plays a significant role in the growth cycle of hair follicles. Vitamin D receptors are particularly increased during the growth phase of the hair follicles. Deficiency of vitamin D is very common and risk factors for vitamin D and risk factors for vitamin D deficiency include inadequate sun exposure, dark skin, obesity, gastric bypass, and fat malabsorption. Food sources of vitamin D include whole milk, cheese, butter, eggs, nuts like almonds, fish like tuna, sardines, salmon, and mackerel. Also, make sure to give 10-15 minutes of sun exposure every day as that is essential to convert the vitamin D present in your body into its active form.


So these are the five types of nutrients essential for healthy hair and for preventing hair loss.