10 nutrients that will prevent hair loss during MENOPAUSE

All your life, you have taken pride in your hair. It’s a symbol of your beauty and fertility. But come menopause and few things start going awry in your body. By this time, your body undergoes a series of hormonal changes and one of the commonest problems you will face is that of hair loss. Menopausal women often complain about their waning mane, when they find clumps of hair in the hair brush and on the pillow. Typically, women achieve menopause by the age of 50.Almost 20-60% women face this condition, which also causes low-self esteem among women who are already coming to terms with their menopause. A good diet comprising of hair-growth nutrients will ensure that you don’t lose your precious hair after menopause. Here are the 10 top nutrients you will need include in your diet to prevent menopausal hair loss.

Proteins

The most important set of macronutrients you will need is proteins, which should make up at least 10-15% of your diet. If your diet is insufficient in proteins, you face problems like hair fragility and brittleness. Ensure your diet is rich in cystine and L-lysin, without which, hair will become limp and brittle. Good sources of these important amino acids include paneer, yoghurt, fish, meat, turkey, chicken, legumes, sunflower seeds, pistachios, peanuts and beans. Grains like buckwheat (kuttu), barley groats and brown rice should be had. Having at least 2-3 eggs per week is recommended for good hair growth.

Fats

Irrespective of where you stand in the fat versus anti-fat debate, include a good amount of healthy fats in your diet. Fats supply your body with linoleic acids and long-chain polysaturated fatty acids which are important for hair structure. Deficiencies of these nutrients will make your hair look limp and dehydrates. So fill up on good fat sources like fish oil, flax seeds, walnuts, poultry, eggs, olive oil and rapeseed oil.

Carbohydrates

A lot of women go off on carbs and embrace a more protein rich diet for maintaining body weight. While loading up on simple carbs in processed foods can damage your hair from within, deficiency of complex carbohydrates can also trigger hair loss. It’s important that you eat a complex-carb-rich diet with a low glycemic index. Carbs should comprise 50-70 percent of your diet from sources like grain bread, brown-red rice, whole meal pasta and low glycemic fruits.

Vitamin C
Vitamin C deficiency can have an impact on the development of the hair shaft. It is important for the body since the micronutrient helps in absorbing iron from iron-rich foods like spinach. Hence it is important that your diet contains a vitamin C-rich diet such as parsley, peppers, sprouts, broccoli, spinach and fruits like strawberries, kiwi fruit and citrus fruits.

Folates
Folate is a type of B-vitamin that occurs naturally in certain foods; it helps in the production of red blood cells and haemoglobin, which transports oxygen to your hair cells. Folic acid, a type of folate, plays a crucial role in helping hair tissues grow by stimulating hair rebuilding mechanism of the follicle cells. Additionally, it also helps prevent greys! To should prevent hair loss, eat green peas, white beans, kohlrabi and beets. Non-vegetarians can also eat eggs, cod fish and poultry livers to supplement folic acid production.

Pantothenic acid (B5 vitamin)
This important vitamin prevents premature greying of hair and restores the original hair colour. Among its many virtues include, promoting cell division in hair follicles, hydrating hair, protecting from inflammation, regulating sebaceous glands and accelerating melanin creation. Women who have crossed 50 should eat a diet full of B5 rich foods like cauliflower, mushrooms, soya beans, eggs, whole grains, milk, beans and green leafy vegetables.

Biotin
Women who want to grow their hair out often take biotin supplements. Vitamin H or B7, as it is otherwise known, takes part in metabolising fat. Having a biotin deficiency means hair loss, skin inflammation, brittle nails and greasy scalp. Eating a diet rich in meat, livers, egg yolks, nuts, vegetables and milk will take care of your biotin deficiency and take care of hair loss during your menopausal phase.

Niacin
Niacin or Vitamin PP is responsible for keeping your hair in ship shape. Some of the richest sources of the crucial vitamin include meat, whole wheat grains, legumes, vegetables, seeds, milk, green leafy vegetables, fish, peanuts, shellfish and yeast.

Cobalamin
Cobalamin or Vitamin B12 is a water-soluble vitamin which helps in the production of red blood cells, responsible for carrying oxygen to your tissues and maintaining the colour of your hair. Vegetarians and vegans who shun animal products are the ones who are often deficient in this crucial vitamin. Women should eat a diet rich in meats, fish, eggs and dairy products to ensure they get enough B12 to prevent any episodes of hair loss.

Vitamin A
Vitamin A deficiency can decrease the speed of cell regeneration and synthesis. It is responsible for moisturising and protecting hair from being brittle. The best source for Vitamin A would be through plant sources like spinach, carrots and sweet potato. Excess of the vitamin through animal sources could cause build-up in the liver, which could trigger hair fall.