Hello and welcome to math simplified in this video we're gon na discuss about five types of foods that are extremely helpful in maintaining a healthy hair. Your hair cells are the second fastest growing cells in your body, second, only to the intestinal cells, but because hair is not a vital organ or tissue. Your body will never prioritize its nutritional needs so due to hairs expendable nature, a nutritional imbalance will often show up. First, in the form of hair loss, your hair cells, as well as all the cells throughout your body, need a balance of proteins, complex carbohydrates, iron vitamins and minerals to perform function at the best. Now there are a number of foods that contain essential nutrients that will maximize your hair's potential for growing healthily and looking beautiful, and these right nutrients can help promote hair growth, especially if you're experiencing hair loss due to poor nutrition.
Now, since hair follicles are among the most metabolically active in the body, the hair growth is impacted by calorie and protein malnutrition, as well as micronutrient deficiency. So in this video we will look at the five types of best foods that contain these essential nutrients number one iron iron deficiency is the world's most common nutritional deficiency and is a well-known cause of hair loss. Foods rich in iron include veggies, like spinach legumes, tofu chickpeas and collard greens, nuts, like almonds, cashews and pistachios also contain good amount of iron. Non-Vegetarian sources are good sources of iron as they contain heme iron, which is more easily absorbed. Sources include chicken, breast lean, meat, fish, beef, liver egg, yolks, etc.
Vegans and vegetarians are also at a higher risk of iron deficiency, as their requirements for dietary iron are considered to be 1.8 times higher than for meat. Consumers non-heme iron found in plants, has a lower bioavailability than heme iron found in meat and fish number. Two zinc zinc is an essential mineral required by hundreds of enzymes, so it has an important role in protein synthesis and cell division. It is therefore a critical component for development of a hair follicle zinc, rich foods include pumpkin seeds, sesame seeds, watermelon seeds, red meat, shellfish, nuts, like almonds, and cashews and vegetables like spinach and mushrooms.
Number three biotin biotin, also known as vitamin b7 or vitamin h, is an important vitamin for hair follicle growth, as it is required for protein synthesis. It is also important for proper development of your nails. Symptoms of deficiency include skin rashes, conjunctivitis and hair fall foods like eggs, almonds, cheese, sweet potatoes, mushrooms, spinach and legumes are great sources of vitamin b7 biotin and zinc deficiencies are a very common reason for diffuse hair loss. So if you are suffering from excessive hair loss, you should consider using zinc and biotin supplementation. I have included links to some biotin and zinc supplements in the description box below number four is omega fatty acids.
Omega fatty acids, especially omega-3 and omega-6 fatty acid deficiency, is also very common and leads to symptoms like graying of air and loss of scalp hair. Since these fatty acids are very important for hair follicle growth, fatty fish, like salmon, herring and mackerel are excellent sources of omega-3 fatty acids. Fatty fish is also a great source of protein, selenium vitamin d3 and v vitamins nutrients that may help promote strong hair and healthy hair. Additionally, you may consider supplementation with omega fatty acids too number five is vitamin d data from animal studies suggests that vitamin d plays a critical role in hair follicle growth cycle. Vitamin d receptors are particularly increased during the growth phase of the hair.
Follicle deficiency of vitamin d is very common and risk factors for vitamin d deficiency include inadequate sun exposure, dark skin obesity, gastric bypass and fat malabs option. Food sources of vitamin d include whole milk, cheese, butter, eggs, nuts, like almonds, fish like tuna, sardines, salmon and mackerels also make sure to give 10 to 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 guys these were the five types of nutrients that are essential for healthy hair and also to prevent hair loss. In the end, i would like to wish you all a happy new year. Hope 2021 will be a good one. I hope you liked the video, if you did make sure to subscribe to mad simplified and follow us on instagram and facebook.
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