Nowadays, whether a young person or an adult, both will have the same issue: hair loss. Hair loss can be caused by many reasons that cannot be explained precisely, but the primary reason is our lifestyle. Our new lifestyle lacks a healthy diet, which leads to poor health and poor hair quality due to hair loss.
As said, hair loss can be caused by many reasons; male-pattern baldness is not the only reason. Sometimes, lacking nutrients or iron deficiency can also cause hair loss. When a low amount of iron is present, the body cannot produce haemoglobin, which is responsible for carrying oxygen in our body and cells that stimulate hair growth.
Hair loss due to iron deficiency is reversible; if one individual thinks the cause is iron deficiency, one should consult the doctor, who will suggest a ferritin level blood test, which can measure the iron level in your body. Besides consulting a doctor, you can also have some foods to regain your iron and hair. In this blog, we will see what we can have in food in your kitchen to reduce iron deficiency.
Low iron levels can lead to iron deficiency anaemia, which can be caused by insufficient iron intake or blood loss. This deficiency occurs when the haemoglobin level in your red blood cells (RBCs) decreases. Hemoglobin, the protein in RBCs responsible for transporting oxygen to your tissues, is affected. Iron deficiency is the most prevalent type of anaemia and arises when the body lacks the iron necessary for producing haemoglobin. Insufficient iron in the blood prevents the rest of the body from receiving the required oxygen.
Despite the condition being common, many individuals may not be aware that they have iron deficiency anaemia and could experience symptoms for an extended period without knowing the cause. Women are more likely to experience iron deficiency due to factors such as pregnancy, significant menstrual bleeding, endometriosis, and uterine fibroids.
Heavy menstrual bleeding refers to bleeding that exceeds the typical duration or amount during menstruation. According to the Centers for Disease Control and Prevention (CDC), the typical menstrual bleeding duration is 4 to 5 days, with blood loss ranging from 2 to 3 tablespoons. Women with excessive menstrual bleeding typically bleed for more than 7 days and lose twice the amount of blood compared to the normal range.
Iron is an essential nutrient for our body. Iron deficiency causes common diseases like anaemia. Plenty of food can help meet iron levels in your body. A reduction in the level of blood cells causes symptoms like fatigue, and menstruating in women leads to heavy blood flow, which increases the risk of deficiency with hair loss every day to see very commonly.
Iron content can be found in shellfish, in which clams, oysters, and mussels are the best sources of iron in the category of shellfish. Up to 3 mg of iron is present in one serving, constituting 17% of the recommended daily intake. Shellfish is abundant in various nutrients, leading to elevated levels of HDL (good) cholesterol in the blood.
A 100-gram of raw spinach has 2.7 mg of iron. Spinach is very rich in vitamin C. Spinach, as a food item, is rich in antioxidants that help reduce the risk of cancer. These types of leafy green vegetables help the body absorb carotenoids.
The legume family includes beans, lentils, chickpeas, peas, and soybeans. Black beans and kidney beans help an immediate boost in your iron intake. Legumes decrease the risk of heart disease in people with metabolic syndrome. It is suggested that legumes should be consumed with foods high in vitamin C, like greens, citrus fruits, and tomatoes, to increase iron absorption.
Red meat is very nutritious. 100 g of red meat has 2.7 mg of iron, 15% of the DV. It is the single most easily accessible source of heme iron, making it an essential intake for people who want to increase their RBC.
A2 Paneer stimulates haemoglobin production and helps build the immune system. During the growing stage, children should be provided with paneer, as it contains vitamin B, which aids in improving concentration and enhances memory.
The pomegranate is an excellent source of iron, which can quickly raise haemoglobin levels. It also provides essential vitamins and minerals. The fruit’s ascorbic acid helps the body absorb iron, so it’s a good choice for people with anemia.
These leaves are a great source of iron, magnesium, and vitamins A and C. They offer 28mg of iron, which is more than spinach. Add moringa leaves to your diet regularly, and you will automatically see an improvement in haemoglobin level and red blood cell count.
Beetroots contain iron, copper, phosphorus, vitamins B1, B2, B6, B12, C, and magnesium. These nutrients help produce red blood cells and increase the body’s haemoglobin level.
Sesame seeds contain iron, copper, zinc, vitamin B6, folate, and E. Add black sesame seeds to your diet to improve your haemoglobin levels and promote the concentration of iron in the body.
The blend of these dry fruits creates a great combination with the richness of iron, vitamins A & C, copper, and magnesium. If you need a plan to support the immune system and iron intake, imbibe these dry fruits into your diet and see the difference.
Fish is an incredibly nutritious food choice, offering many health benefits. Certain types of fish, such as tuna, are rich in iron. For example, an 85-gram canned tuna provides approximately 1.4 mg of iron, about 8% of the recommended daily value. In addition to iron, fish is an excellent source of essential nutrients such as niacin, selenium, and vitamin B12. Apart from tuna, other iron-rich fish options to consider adding to your diet include haddock, mackerel, and sardines.
Quinoa is a nutritious grain that provides 2.76 mg of iron. It is also gluten-free, making it an excellent option for individuals with celiac disease or gluten intolerance. Additionally, quinoa is a good source of vitamin E, an antioxidant that may help lower the risk of coronary heart disease, certain cancers, and various eye disorders.
Conditions like anaemia and hair loss are common health issues that happen when the body doesn’t get enough iron. Iron is essential because it helps make haemoglobin, a type of protein in red blood cells that carries oxygen throughout the body. Without enough iron, the body can’t produce enough haemoglobin, causing fatigue and other health problems. Women are more at risk due to heavy periods or pregnancy.
There are many foods you can include in your diet to fix iron deficiency naturally. Eating shellfish, red meat, spinach, beans, and iron-rich fruits like pomegranate and beetroot can help boost your iron levels. Other good options are moringa leaves, sesame seeds, paneer, dates, and quinoa. Adding these foods to your meals can improve your iron levels and prevent issues like hair loss. A well-rounded diet full of iron-rich foods is an easy way to keep your body healthy and strong.
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Iron is a crucial mineral necessary for the body’s growth and development. The body utilises iron to produce haemoglobin, a protein found in red blood cells that transports oxygen from the lungs to all parts of the body, and myoglobin, which supplies oxygen to muscles.
Undetected or unaddressed iron deficiency anaemia can lead to severe issues like tiredness, migraines, restless legs syndrome, heart complications, pregnancy issues, and developmental setbacks in kids. Iron deficiency anaemia can also worsen other long-term conditions or hinder the effectiveness of their treatments.
Foods that are high in iron include tofu, lentils, dried peas and beans, wholegrain cereals (especially iron-fortified breakfast cereals), green vegetables like broccoli, nuts (especially cashews), dried fruits like apricots, eggs, and seeds like sunflower seeds or products like tahini.
Iron deficiency can trigger telogen effluvium, increasing hair shedding and limiting hair growth. Iron deficiency can reversed if you get the iron levels back to normal. Oral iron supplements also help in replenishing the body’s iron stores.
The presence of iron in the blood may be a factor in hair loss. Blood tests assess the amount of ferritin, a protein that shows the body’s iron storage levels.
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