Losing your hair can be very frustrating. But before investing in more or less effective hair care products, it’s important to understand the cause of hair loss. Often, it’s linked to lifestyle and/or diet.
Here’s a closer look at the link between diet and hair health. And find out which hair loss prevention food to choose on a daily basis. We asked the Nutriandco team to assist us in writing this article.
DIET AND HAIR LOSS, A RECOGNIZED LINK
Hair loss is often associated with hormonal changes. Indeed, it’s not uncommon to experience hair loss during pregnancy, at menopause, when taking certain pills, or with age, whether you’re a man or a woman.
Other factors, such as stress or poor lifestyle habits (alcohol or tobacco consumption) can also lead to hair loss of varying degrees. But we mustn’t overlook the impact of diet on hair health and beauty.
As we now know, nutritional deficiencies can have a serious impact on the entire organism, with visible repercussions on skin, nails and hair.
Hair needs a number of minerals, trace elements, vitamins and amino acids to grow and stay in shape. These essential nutrients include:
- Iron: this nutrient is a component of hemoglobin, providing energy and oxygen to cells to promote hair synthesis.
- Zinc: this mineral plays a vital role in the transformation and assimilation of proteins.
- B vitamins (B5, B6, B8, B12 in particular): involved in energy production, protein synthesis, red blood cell production and cell regeneration.
- Vitamins A, C and D: vitamin C is involved in the production of collagen (an essential component of hair follicles). Vitamin A stimulates sebum production to protect the hair, and vitamin D helps develop hair growth during the anagen phase.
- Essential fatty acids (omega-3): promote hair growth and prevent hair loss.
- Proteins: over 90% of the hair fiber is composed of keratin, an essential protein for the development of nails and hair.
A deficiency in any of these nutrients can create an imbalance that can result in dull or brittle hair, or even alopecia.
The best food friends for your hair
Looking for a food to help your hair grow faster? There’s no miracle solution, but a healthy, varied and balanced diet can help you make the most of your chances. We therefore invite you to include the following foods in your menus:
- Eggs: rich in vitamins A and B, zinc and protein.
- Hazelnuts: rich in iron, magnesium, vitamin B and zinc
- Spinach and lentils: rich in iron
- Bananas: rich in zinc and magnesium
- Oysters: rich in zinc
- Oily fish (salmon): rich in omega-3s
- Citrus fruit: rich in vitamin C
- Vegetable oils: rich in essential fatty acids
- Brewer’s yeast: rich in B vitamins
- Green tea: rich in antioxidants
Many foods are good for hair. So turn mainly to seasonal fruit and vegetables, but also wholegrain cereals, oily fish and seafood to fill up on vitamins, fatty acids, minerals and trace elements.
Read also: Can a keto diet cause hair loss?
Worst foods to avoid hair loss
Hair loss and poor diet often go hand in hand. In fact, certain foods are known to have harmful effects on the body, particularly on skin, nails and hair. In particular, the link between sugar consumption and hair loss has been established.
A diet rich in sugary, fatty and/or processed foods can affect the body’s balance and lead to hair loss. Alcohol and tobacco consumption can also cause an increase in free radicals in the body and damage hair health.
DIETARY SUPPLEMENTS TO COMBAT HAIR LOSS
A healthy, balanced diet is therefore essential to maintain the shine and strength of your hair. You can also turn to dietary supplements to slow down hair loss or help prevent it.
In particular, we recommend supplements enriched with vitamin B7 (biotin), essential for keratin production.
Before starting to take supplements, don’t hesitate to ask your doctor or pharmacist for advice.
Things to remember :
- Hair loss can be caused by many factors (stress, hormones, lifestyle, etc.).
- Diet also plays a role in hair loss, particularly in cases of deficiency.
- Eating the right minerals, fatty acids and vitamins can help slow down hair loss and stimulate growth.
Read Also: Can tongkat ali cause hair loss?
