To support natural hair growth and reduce hair fall, prioritize a balanced diet rich in
protein, iron, omega-3 fatty acids, biotin, and vitamins A, C, D, and E.
These nutrients fuel the hair follicle and promote the production of keratin, the
fundamental protein that makes up your hair strands.
Key Nutrients and Best Food Sources
ÿ Protein: Since hair is made of protein, a deficiency can lead to hair shedding. Eat eggs,
lean meats, fish, lentils, and Greek yogurt.
ÿ Iron: Iron helps red blood cells carry oxygen to your cells, making it crucial for hair
growth. Good sources include spinach, lentils, and red meat.
ÿ Omega-3 Fatty Acids: These fats nourish your hair and support shine and scalp health.
Find them in salmon, walnuts, and chia seeds.
ÿ Biotin (Vitamin B7): Biotin is essential for keratin production. Incorporate whole grains,
almonds, and eggs.
ÿ Vitamins A and C: Vitamin A helps produce sebum (scalp oil) to keep hair hydrated,
while Vitamin C is an antioxidant that helps your body absorb iron. Eat sweet potatoes,
berries, and sweet peppers.
ÿ Zinc: Zinc plays a role in hair tissue growth and repair. Oysters, pumpkin seeds, and
beef are excellent choices.
Full story:
https://regrowthcasereports.quora.com/Which-foods-and-nutrients-are-best-for- supporting-natural-hair-growth-and-reducing-hair-fall
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