Nutritionist Seema Singh

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Winter tends to bring a sense of joy to most people, with its low temperatures, cozy hoodies, and hot espressos. However, for those who have thinning hair, this season may elicit the polar opposite reaction. While it is normal to lose hair during the winter, an overabundance of hair loss can be quite distressing. Don’t worry, we’ll show you how to fix it with some incredible nutrients and foods.


Proteins are essential to life, and amino acids are protein’s basic building block. They aid in the breakdown of foods, the transport of nutrients to the bloodstream, and the regulation of hormones and appetite, making them an essential part of your body. Hair cells are rich in amino acids, but harsh weather can deplete and damage these nutrients, so one must replenish them through their diet. They not only prevent hair loss, but they also help to create better and healthier shiny hair.


Iron regulates hemoglobin in our bodies, which transports oxygen in the blood and to our organs. When you are iron deficient, your body struggles to provide enough oxygen to your hair, resulting in hair loss. To strengthen your hair, consume iron-rich foods daily.


Zinc affects the protein complexes of our hair follicles. It also works as a 5-alpha reductase inhibitor (5-ARI) to control hormone-related hair loss. Most hair supplements contain zinc, which can help to prevent and sometimes even reverse the initial phases of baldness. Foods like meat, seafood, fish, legumes and beans, dairy, eggs, and whole grains are zinc-rich foods that should be consumed.


Enzymes in our bodies are responsible for killing the harmful free radicals that damage our skin and hair cells, causing hair loss and premature aging. Selenium makes them more responsive, which allows them to fight more effectively. Foods like brazil nuts, wheat germ, whole grains, oats, brown rice, fish, seafood, and lean meats are all high in selenium. It also helps to balance thyroid function and boosts antioxidants, both of which contribute to improved hair strength. More importantly, it is used to treat dandruff, which is common in the dry winter air.


Biotin is a water-soluble vitamin B [6] that aids in the processing of nutrients such as amino acids and minerals, converting them into useful energy for the body. It helps to revitalize and strengthen your hair. Biotin-rich foods include egg yolk, roasted almonds, cauliflower, mushrooms, sweet potato, and spinach which should be consumed for better hair growth.

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