Many individuals, particularly as they get older, have the desire to have robust and healthy hair. On the other hand, the rate at which it develops and the state of its health are determined by several factors, such as age, genetics, overall health, environmental exposure, drugs, and diet. Your food is one of the aspects you probably have greater influence over, even though you can’t alter some aspects like your age and genetics. The following is a list of foods that contribute to hair loss.
Excess Vitamin A or Selenium
Just as insufficient amounts of vitamins and minerals in the diet can cause hair loss, taking in excessive amounts of these nutrients may also cause hair loss. Vitamin A, also known as retinol, is a fat-soluble nutrient that promotes healthy hair, eyesight, and eyes. Foods such as spinach, swiss chard, and sweet potatoes contain vitamin A in their respective amounts.
People who don’t get enough vitamin A in their diets may benefit from taking vitamin A supplements, but taking too much vitamin A can lead to hair loss. Consuming and being exposed to excessive amounts of selenium have been associated with hair loss. Selenium is comparable in this regard. Selenium can be obtained from food in various forms, such as in cereals, sunflower seeds, Brazil nuts, and brown rice.
Extreme Dieting
You could notice hair loss if you suddenly drop a substantial amount of weight or embark on a diet that severely limits the calories you consume. Telogen effluvium is the most common alopecia, a type of hair loss that occurs when the system goes through a quick shock or traumatic event. This type of alopecia is associated with fast weight loss. When dieting for an extended period, it’s also possible that your body won’t obtain the nutrition it needs, which can lead to this condition.
According to experts, reducing calorie intake or eliminating significant food and nutrient groups might result in hair loss. A shortage of fatty acids, protein, and zinc, in particular, is one of the most common triggers of hair loss that may be attributed to dieting.
Fried Foods
Deep-fried, greasy foods can lead to hair loss in several ways, including their lack of good fats and their prevalence of hydrogenated oils. One study reveals a connection between fats like canola oil, typically present in fried foods, and a rise in dihydrotestosterone and testosterone levels. DHT is a hormone associated with both males- and female-pattern baldness.
In addition, heating at such a high temperature as required for deep-frying results in the production of advanced glycation end products, or AGEs for short. These are a class of highly oxidative chemicals. These substances have not only been related to hair loss but even to diabetes, cardiovascular disease, and Alzheimer’s disease. All these factors can lead to inflammation in the body, which can lead to hair loss.
Alcohol
Although alcohol is not likely to directly cause hair loss or thinning hair, it may contribute to these conditions by reducing the body’s ability to absorb minerals and vitamins necessary for healthy hair growth. It also affects the thyroid’s ability to operate properly, which is important because the thyroid secretes hormones that are directly tied to skin and hair wellness.
Inadequate nutrition causes hair loss, yet, consuming the appropriate nutrients can also result in a fuller and healthier head of hair. Let’s take a look at the top five types of foods for preventing hair loss.
Fatty Fish
The following are some examples of varieties of fish that are rich in vitamin D and important fatty acids, especially omega-3s:
- Herring
- Tuna
- Salmon
- Mackerel
According to a study published in 2017, fatty fish are a rich source of selenium, protein, and B vitamins. All three of these nutrients help to maintain healthy hair and are found in high concentrations in fatty fish.
Eggs
Eggs are an excellent protein provider, essential for combating hair loss, and are one of the healthiest foods you can eat. A diet lacking in protein causes the hair development cycle to enter a “resting” phase, which can result in reduced hair growth and even hair loss.
In addition, eggs contain biotin, essential for maintaining healthy hair, skin, and nails. There is a correlation between not getting enough biotin and experiencing baldness and a change in hair color. A study published in 2016 in the International Journal of Trichology discovered that a lack of biotin was present in 38 percent of the women who reported experiencing hair loss.
Leafy Greens
Vegetables with dark green leafy parts contain nutrients that help prevent hair loss. Some excellent options include:
- Spinach
- Kale
- Collards
These are rich in vitamins A and C, beta carotene, and folate and contain iron. Iron is a mineral that is essential for maintaining strong and healthy hair. According to the World Health Organization (WHO), the lack of iron is a nutritional deficit affecting most people worldwide. Additionally, it has been related to various distinct forms of hair loss.
Another key nutrient that plays a part in maintaining healthy hair is vitamin A, which can be found in leafy greens. It encourages the production of sebum, an oil that shields hair from damage by keeping the scalp moist.
Fruit
The following types of fruit are particularly high in chemicals like antioxidants and vitamin C that are necessary for maintaining healthy hair:
- Berries
- Oranges
- Apricots
- Cherries
- Grapes
These fruits include a variety of antioxidants, like vitamin C, which can assist in the protection of hair follicles from the damaging effects of free radicals. Also, the body can make collagen, one of the proteins that stops hair loss and helps hair grow, with the help of vitamin C, which helps the body absorb iron.
Seeds And Other Nuts
Vitamin E, selenium, zinc, and omega-3 fatty acids are just some of the elements in these nutrient-dense meals. All of these nutrients are essential for preventing hair loss. Some of the best options to consider reaching for if you are concerned about hair loss are the following:
- Flax seeds
- Walnuts
- Almonds
- Brazil nuts
- Chia seeds
Because your body is unable to produce zinc and selenium, it is imperative that you obtain these crucial trace elements through the consumption of foods such as nuts and seeds.
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