Diet and hair Loss: Which foods help and which don’t?

In recent years, the effort to awaken the world to issues related to nutrition and the adoption of more balanced eating habits has become much more intensive.

Its connection – directly or indirectly – with multitude of diseases has obviously contributed to this.

Today, the relationship between the eating habits we adopt and the appearance and health of the hair is now being demonstrated, as insufficient or poor nutrition can even lead to irreparable damage.

The active metabolism of hair follicle cells, due to the high mobility of these cells, requires a high supply of both calories and nutrients.

This is also the reason why eating disorders, such as anorexia nervosa or bulimia, have such a negative impact on hair health.

In cases where the nutrition requirements are not met for any reason, cases of hair loss or discoloration are not rare.

Furthermore, despite the fact that the most common type of hair loss – androgenic alopecia – has largely hereditary roots, diet can play an important role in speeding up or slowing down the progression of the condition.

What should I avoid?

Simple and refined carbohydrates

In both cases nutrients that one may have consumed do not reach their destination, as they are redirected to facilitate the digestion of the above foods.

Such foods are white flour, cake and biscuits.

What to replace them with:

Complex carbohydrates such as beans, wholemeal flour or bananas, facilitate digestion leading to greater nutrient efficiency.

Fried food

According to research, they lead to an increase in testosterone, which is likely to result in higher levels of DHT, which is directly related to the most common type of hair loss, androgenic alopecia.

Sugar substitutes

Aspartame in particular – widely used as a sugar substitute – and among others that it has been accused of, is believed to cause hair weakening and hair loss.

What should I include in my diet?

Protein

Getting an adequate amount of protein is essential for hair health and growth as it is primarily made up of protein. Also, potential deficiency can drive several of them from the growth phase to the resting phase where they weaken and fall off. 

Iron

Iron deficiency is one of the main nutritional causes of hair loss. The main source of iron is meat and fish, as well as some vegetables such as spinach, cereals and white beans 

Foods rich in fatty acids especially Ω3

Fatty fish such as salmon, tuna and sardines are rich sources of fatty acids, along with walnuts and almonds.

Vitamins B6 and B12

The intake of vitamin B6 can be done through bananas, potatoes and spinach, while vitamin B12 can be obtained from meat, poultry, fish and dairy products.

Folic acid

Sources of folic acid are fresh fruits and vegetables – especially citrus fruits and tomatoes. Also include whole grain products, fortified cereals, lentils and beans.