Hair loss of 100 hairs per day is considered normal, as the average scalp contains 100,000 hair follicles. But when the hair starts falling off more than the normal range, it leads to severe hair loss problem. Various statistics show that men suffer from hair loss problem more as compared to women.
According to the American Hair Loss Association, 40% of men suffer from noticeable hair loss by the age of 35, and it reaches 65% by the age of 60, and 80% hair loss by the age of 80. There is no need to worry looking at these figures as there are many ways to prevent hair loss amongst men.
But before you start looking for ways to prevent hair loss, it is important to have an idea about the various reasons for hair loss. Men usually suffer from hair loss due to some of these common reasons, such as:
- Unhealthy diet plan
- Lack of vitamins in the body
- Genetic issues
- Excessive stress in life
- Prolonged illness such as typhoid, dysentery, jaundice, anemia and so on
- Lack of blood circulation to the scalp
- Dirty scalps
- No proper hair care routine
- Use of chemical enriched products on hair
Well, now it is up to you to find out the main cause behind your hair loss problem. Once you know the reason, it will be better for you to find the solutions. No matter what is the reason, it is important to follow a well balanced diet to reduce or prevent hair loss. Experts say that our daily diet is directly linked with the health of our hair. There are many foods items that can keep our hair follicles happy and promote new hair growth.
Here is a list of foods that every man should eat:
Enriched with fatty acids, dietary fibers and various nutritious minerals, flaxseed is a wonder food for your hair. Regular intake of flaxseed can make a notable difference in preventing hair loss as well as strengthening the hair. You can include flaxseed dishes in your lunch or dinner. Also try to drink a glass of water with flaxseed daily in an empty stomach. This way your body will get omega 3 acid required for hair growth.
It is very rich in Vitamin C. It also contains many minerals such as Calcium, Phosphorus, Iron, Carotene and Vitamin B Complex. Regular intake of Indian gooseberry helps in hair growth as well as hair pigmentation. It also strengthens hair roots that help in preventing hair loss. One fruit contains more than 80% water, protein, minerals, fiber and carbohydrates. For hair care, you can include both dried and fresh Indian gooseberry in your diet. You can also use the hair oil made of Indian gooseberry to massage your scalp. It will help in hair growth and maintain the color of your hair.
Almonds are a rich source of vitamin E, high quality protein, and essential amino acids. They are also rich in dietary fiber, B vitamins, zinc and other essential minerals that are essential for healthy hair growth. Especially zinc deficiency can lead to hair shedding but with regular intake of almonds it can be taken care of. You can eat almonds in between meals as snacks. However the best way to eat almonds is to soak a few almonds every night in water and in the morning eat the soaked almonds with their skin on.
Proper hydration is important for healthy hair. This is why experts suggest drinking plenty of water daily. In fact, you must drink around 8 to 10 glasses of water daily. With water, you body will remain well hydrated and at the same time it will help the toxins to come out from the body. Water will also help in proving the scalp with essential nutrition. Along with water, you can also drink healthy fluids such as buttermilk, lime juice and coconut water.
No drink can be healthier than milk. A glass of milk daily can solve the problem of hair loss in men. Enriched with Vitamin A, D and B6, milk also contains protein, lipid, biotin, potassium and calcium. All these vital nutrients help a lot in maintaining a strong and healthy head of hair. You must drink two glasses of skimmed milk daily for maximum benefits. Along with plain milk you can also eat milk based products.
Regular intake of fruits can be great help for men suffering from hair loss. Fruits contain a lot of nutrients and vitamins that are good for hair. Right from dark-colored fruits such as plums and dark berries to citrus fruits such as oranges and grapefruit promote hair growth. Apples, apricots, peaches, bananas and watermelon are some of the fruits that contain biotin that helps in making hair strong and thick. So, do not forget to eat at least two or three fruits every day.
Men suffering from hair loss problem must consume green vegetables on a daily basis. Green vegetables contain essential vitamins, minerals and antioxidants that help in hair growth. Such vegetables are also rich in fiber, folic acid, iron, calcium, potassium and magnesium. Your diet must include leafy green vegetables like spinach, asparagus, broccoli, Swiss chard, green peppers, lima beans Brussels sprouts, lettuce, peas, green beans, cucumbers, and celery. Along with green vegetables, you can also eat vegetables that are orange, yellow and red in color.
Pulses contain protein, complex carbohydrates, and various vitamins and minerals that are good for hair. Pulses are a great source of vitamin B6, protein and folic acid along with magnesium, phosphorus, sulfur, biotin, zinc and iron. You can include different types of pulses in your diet such as kidney bean, garbanzo bean, split peas, lima bean, adzuki bean, green gram, black gram, scarlet runner bean, moth bean. Just one bowl of cooked pulses daily can make a lot of difference in your hair growth.
One of the best protein sources you can include in your diet are eggs. Along with protein eggs also contain biotin and vitamin B12, which are important for hair. Also the high sulfur content found on eggs promotes healthy hair. When eating eggs, you must eat both the egg yolk and the egg whites in order to get all of the protein that your body requires to promote healthy hair. You can include egg in your breakfast, lunch or dinner menu.
Poultry products such as chicken and turkey are good sources of high-quality protein that can help in promoting healthy hair growth. Along with protein, poultry products are also a rich source of iron with a high degree of bioavailability. Poultry also contains vitamin B3, another essential nutrient that encourages better blood circulation to the scalp. So, men suffering from hair loss or want to control their declining hair line must include poultry items in their diet on regular basis.
To conclude, now men can enjoy healthy and long lasting hair by making it a priority to eat the above mentioned food items on regular basis.