Foods For Hair Loss: Hair loss can have various reasons. Hair loss foods can help. A healthy diet is very important for strong, and shiny hair. These substances are important and they are found in these foods.
Essential vitamins, minerals, and nutrients for healthy hair:
- vitamins B strengthens hair
- Vitamin A for healthy hair growth
- Zinc and Protein for Creatine
- Iron for a healthy hair structure
- Copper for collagen metabolism
Hair loss is not uncommon, especially in men. At some point, many have to get used to a receding hairline, balding, monk’s tonsure, or a completely bald head. This is due to hereditary hair loss, and androgenetic alopecia. This form is in the genes and often affects men at an early age.
But women are not immune to the fact that their hair is dwindling. Their hair often becomes less and thinner, mostly at the crown of their head.
If more than 100 hairs fall out per day, it is hair loss
It’s normal for a person to lose hair every day, but the amount matters. Doctors only speak of hair loss when a person loses 100 hairs or more per day.
Foods for hair loss: These nutrients are important
Hair needs certain nutrients to grow and thrive. A nutrient deficiency often manifests itself in dull and brittle hair as well as hair loss. But which vitamins, minerals, and nutrients are particularly important for hair? And what foods contain them?
B vitamins are considered essential for full, strong hair. Some examples:
Biotin is considered a true “beauty vitamin” for skin and hair. It plays an essential role in protein metabolism and the formation of the hair structure. A biotin deficiency can also be behind hair loss. Biotin is found in many foods, such as boiled eggs (yolks), offal (liver, kidneys), oatmeal, soybeans, mushrooms (e.g. button mushrooms), nuts (e.g. walnuts), yeast, and sunflower seeds. Milk and dairy products also provide biotin.
acid Folic acid supports the growth and regeneration of cells. These foods are particularly rich in folic acid: green leafy vegetables (e.g. spinach, lettuce), tomatoes, fruit (e.g. oranges), legumes (e.g. lentils, beans, peas, chickpeas), nuts, sprouts, Wheat germ, whole grains, potatoes, liver (veal, poultry) and eggs.
- Niacin (vitamin B3)
Oily sea fish (e.g. salmon, mackerel, herring, tuna, anchovies), lean meat (veal, beef, pork, poultry), and offal are particularly rich in niacin. Niacin is also found in many plant-based foods, such as mung beans, mushrooms, coffee, or bread made from whole wheat or barley flour.
- Pantothenic acid (vitamin B5)
Large amounts of pantothenic acid are found in chicken liver, legumes (lentils, chickpeas), oatmeal, egg yolk, pork or camembert.
- Pyridoxine (vitamin B6)
It is contained in large amounts in whole grain cereals, nuts (hazelnuts and walnuts), vegetables (e.g. red peppers), fish (e.g. sardines, mackerel), meat (e.g. pork). ). You can also get vitamin B6 from fruit (e.g. bananas, avocados), fruit juices or dried fruit.
Vitamins B3, B5, and B6 strengthen the hair
Niacin, pantothenic acid, and pyridoxine are essential for intact hair roots. They strengthen the hair, control sebum production and counteract scalp inflammation.
Vitamin A is extremely important for healthy hair growth. These foods contain a particularly large amount of vitamin A:
- Liver and cured meats containing liver
- milk and milkproducts
- vegetables, e.g. E.g. carrots, sweet potatoes, red peppers, spinach, kale, pumpkin, lamb’s lettuce
- fruit, e.g. B. Apricot (especially dried), mango, honeydew melon
Zinc is involved in the formation of keratin. Hair is made up of this “building material” for the most part. Zinc also slows down inflammation and helps in the production of collagen – a substance that is important for the structure of the hair and its anchoring in the skin. A lack of zinc can be the reason for circular hair loss. These foods contain a lot of zinc:
- beef and pork
- Milk and milk products such as cheese
- nuts, e.g. B. cashew and pecan nuts, pumpkin seeds, and sesame seeds
- Wheat and rye seedlings
A lack of iron can affect the structure of the hair and possibly also lead to hair loss. Almost every food contains small amounts of iron, but particularly good suppliers are:
- Meat – is considered the best source of iron
- sausage, e.g. B. liver sausage
- vegetables, e.g. B. beetroot, chard, lamb’s lettuce
- fruit, e.g. E.g. kiwi, strawberries
- mushrooms, e.g. B. Chanterelles
- legumes, e.g. B. lentils, peas, chickpeas
- whole grain products, e.g. B. Wholemeal bread, rice, pasta
- Oatmeal, millet
- pistachios, sesame
- Fish and seafood, e.g. E.g. mussels, oysters, tuna, and shrimp
- soy products, e.g. B. Tofu
Iron from animal sources is easier to utilize
We get most of their iron from bread, meat, and sausages. It should be noted that the body cannot utilize iron from plant sources as well as from animal foods.
Copper plays a role in collagen metabolism. An insufficient supply of copper can disrupt hair formation – the hair becomes thin and brittle. Foods rich in copper are:
- whole grain products
- vegetables, e.g. B. artichokes, salsify, lentil sprouts, horseradish, parsley, garlic
- fruit, e.g. B. rose hips, avocados, cranberries, gooseberries
- nuts, e.g. B. hazelnuts and cashew nuts
- legumes, e.g. B. Soybeans, kidney beans, lentils, chickpeas
- fish, e.g. B. mackerel, herring
- seafood, e.g. E.g. crabs, lobsters, oysters
Hair consists of keratin, which in turn contains proteins. It is therefore particularly important to eat a protein-rich diet. Proteins are found in many animal and plant foods. Therefore, a shortage in western industrialized nations hardly ever occurs. These foods are rich in protein, for example:
- milk and milkproducts
- meat, offal
With a healthy and varied diet, you can do a lot to keep your hair beautiful and healthy. It is best to always combine several foods with each other to prevent or counteract hair loss from the start.
Healthy hair thanks to a healthy diet
Like every organ and tissue, the hair needs to be supplied with sufficient vitamins, minerals, and nutrients. There is no “one” food for hair loss. But with a healthy, balanced, and varied diet, you can help keep your hair healthy and strong. Then you may be spared hair problems and hair loss.
In some situations in life, however, the need for nutrients is increased, for example in athletes, during growth or during pregnancy or breastfeeding. Then the nutrient supply through food is sometimes not enough. Diseases can also reduce the absorption of nutrients through the intestines. Then the hair roots do not receive enough nutrients.
Hair loss: forms and causes
In addition to hereditary alopecia, there are other forms. In the case of circular hair loss (alopecia areata), round, hairless areas form in the beard in men and on the head of both sexes. The causes are not yet clear, but an autoimmune reaction is probably the reason. The immune system attacks the body’s own structures – in this case against the hair root cells. They get damaged, and the hair loosens and falls out.
Diffuse hair loss, on the other hand, affects more women than men. Without any pattern, the hair on the head thins in different places.
There can be various reasons behind this, for example:
- Thyroid disorders
- Chronic gastrointestinal diseases – nutrients are poorly absorbed into the blood through the intestines
- Eating disorders (anorexia, bulimia) associated with malnutrition
- medicines, e.g. B. chemotherapy, as well as radiation for cancer
- Prolonged malnutrition, unbalanced diet, extreme diets, starvation diets,
- long fast
- Stress and a disturbed immune system could also be important players in hair loss