Iron for healthy hair

edible iron

Iron, the essential mineral for hair growth. Iron is the most important mineral in our body for maintaining general fitness of the body. It also increases energy levels in our body with a healthy heart and nourishes the hair and skin.

Anaemia and its role in hair loss: 

Iron deficiency causes decrease in the RBC(Red Blood Cells) count i.e., haemoglobin which in turn causes anaemia. Anaemia is occurred due to lack of iron in your diet. Haemoglobin is the part responsible for carrying the oxygen through blood to the rest of the body. As our discussion is focused on hair, haemoglobin involves in providing oxygen to the hair follicles.

But in some cases, we find the haemoglobin levels are normal(12-16 gm/dL in adult women and  14-18 gm/dL in adult men) and even the hair loss occurs. In this case we may be concerned whether the iron deficiency is the reason for hair loss or not ?

Decreased ferritin levels and hair loss:

Now the next thing you need to check is your ferritin levels(stored iron). This can be verified by going through serum ferritin blood test. The ferritin levels less than 30 ng/mL will lead to hair loss. Normal ferritin levels are 12-300 ng/mL.

This decrease in ferritin levels is mainly caused in menstruating women. If the low ferritin levels in your blood is observed, it can be reversed by taking iron rich diet and can reverse your hair loss.

Daily recommended iron in diet: 

  • 18 mg of iron per day is recommended for adult women.
  • 8 mg of iron per day is suggested for adult men.
  • These amounts are recommended on an average. Iron intake can be varied with the doctor’s advice considering their deficiency and body consistency.

Iron rich foods: 

  • Apricots
  • Raisins
  • Pumpkin seeds
  • Dates
  • Peas
  • Spinach
  • Berries
  • Strawberries
  • Oats
  • Beans
  • Milk
  • Coconut
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