In our previous posts, we’ve told you how hair loss is caused, what male pattern baldness is, what the different types of hair loss are. We now bring you a comprehensive list of nutrients and their functions in hair growth and what their absence does to your hair. We also list various vegetarian and non-vegetarian sources which contain these nutrients and are must-haves if you want radiant, luscious hair.
|Nutrient||Required for||Effect of deficiency on hair||Vegetarian sources||Non-vegetarian sources|
|Protein||These are building blocks of every tissue of the body including hair and scalp. It helps in new hair generation to replace the ones that are lost.||Dry and brittle hair; thinning of scalp due to non-replacement of the shedding hair.||Proteins from beans, nuts, grains etc are good but not optimal since they contain protein in the incomplete form.
||Proteins from animal sources are the best eg:
meat, chicken, fish, eggs, milk, cheese.
(If you are a smoker, your requirement for Vitamin C doubles)
|This vitamin is required for producing collagen which is essential for holding tissues in the hair together.||Weak and brittle hair leading to split ends and hair loss.||Oranges, lemon, sweet lime, berries, watermelon, palak, methi, tomatoes and potatoes.||Not available from animal sources|
(If you are a woman, your requirement for iron is even more since you lose blood and iron during menstruation. Pregnant and lactating women also need more iron)
|Required for formation of hemoglobin in turn providing enough oxygen and blood to the hair||Weakening of the hair and hair loss.||Non-heme iron from palak, rajma, dal, chana, soyabeans||Meat, chicken, eggs, fish are the better sources since heme iron from animal sources is more easily absorbed.|
|Copper||Same as above||Weakening of the hair and hair loss.||Sesame seeds (til), soya, cashews
||Meat (especially liver), seafood|
|Zinc||Helps the oil glands in the hair follicle to function normally.||The oil glands do not produce enough oil leading to dry scalp, dandruff and hair loss.
||Nuts, whole grains, dals||Meat, seafood|
|Vitamin B complex||Helps hemoglobin which helps supply oxygen to the scalp and hair and hair follicles.||Weak, undernourished and damaged hair||Not available from vegetarian sources||Tuna fish (bangda) and salmon fish (rohu), chicken|