Best Foods To Prevent Hair Fall
Hair fall is extremely common among women, especially because our hair goes through three cycles: growth, transition and shedding. Which is why, on any given day about 25 to 100 hair fall off simply due to a natural process. However, hair fall becomes a concern when we lose more hair than this number. And like most other things in life, we only think of treating this problem when itâs out of control, rather than preventing the issue before it becomes too serious. I am here to help you change that. But first, letâs understand what causes hair fall.
Hair fall can be caused due to a lot of things, including lifestyle, diet, stress, hormonal change, among others. However, unless the cause is medical or genetic, itâs possible to give your hair the inherent strength it needs to control hair fall. And this can be done with a balanced diet. As it will ensure your hair is strong from its roots and stays like that due to the nutritional fortification you provide it. Here are a few things you can start adding to your diet to ensure this.
Protein An Essential Nutrient To Prevent Hair Loss
1. Eggs
A medium-sized egg contains 6.3 g protein, various vitamins, and minerals that strengthen the hair follicles . Anecdotal evidence suggests that eggs can make the hair shiny and strong, prevent hair breakage, and reduce brittleness.
A study showed that the sulfur amino acids in proteins are the precursors to keratin hair protein synthesis that strengthens the hair roots and prevents premature hair loss .
A study shows that eggs contain a key hair growth factor that stimulates human dermal papilla cells for new hair development .
Eggs are packed with vitamin B8 or biotin that helps in hair growth and prevents hair loss . A study published in the International Journal of Trichology shows that biotin deficiency can lead to hair loss among women .
2. Poultry
Poultry meat is an excellent source of protein, vitamins, and minerals . These are essential nutrients to nourish the hair and prevent hair fall and balding. A study published in the Journal of Dermatology Practical & Conceptual states that protein deficiency impacts hair structure and hair growth, resulting in telogen effluvium .
Another study shows that nutrient deficiencies can result in androgenic alopecia , female-pattern baldness, chronic telogen effluvium, and alopecia areata , .
The animal fat in poultry meat omega-6 fatty acids stimulates dermal papilla and controls the hair growth cycle for healthy tresses .
3. Lentils
4. Fish
5. Lean Beef
Healthy Fats Key Nutrients To Hair Growth
6. Walnuts
Walnuts are known as hair food because they contain omega-3 fatty acids nutrients essential for healthy and luscious hair. They are also rich in protein and macro minerals that are important for hair growth .
Walnuts also contain zinc, iron, selenium, and vitamins B1, B6, and B9, which stimulate hair growth and reduce hair fall. They also contain biotin, vitamin E, protein, and magnesium that strengthen the hair and maintain scalp health. The deficiency of these vitamins and minerals leads to hair loss .
7. Almonds
Almonds are rich in magnesium, selenium, protein, unsaturated fatty acids, and vitamins . Studies have shown that magnesium acts as a co-factor of different metabolic reactions that stimulate hair follicles , . Consume 4-5 soaked almonds daily to strengthen the hair and maintain healthy hair growth.
8. Seeds
Seeds, especially sunflower seeds, are rich in beta-sitosterol that is effective in preventing androgenetic alopecia and promotes healthy hair growth , .
A study in the Journal of Alternative and Complementary Medicine showed that 5-alpha-reductase inhibitors, especially saw palmetto extracts and beta-sitosterol, help in the treatment of androgenic alopecia .
Flax seeds are rich sources of omega-3 fatty acids and an alternative to marine products . A study on rhesus monkeys shows that omega-3 fatty acids improve the hair coat and prevent premature hair loss .
Also Check: What Causes Sore Scalp And Hair Loss
The Best Foods For Stopping Hair Loss
Think you need pricey pills, supplements or lotions to prevent thinning hair or baldness? Think again! Research shows that the 20 foods on this list can all help to stop hair loss, and even reverse it, owing to the abundance of one or more of these four follicle-boosting nutrients: iron, zinc, lysine and dietary antioxidants.
Foods For Hair Loss: 5 Things You Can Eat For Fuller Healthier Hair
Are you worried about hair loss? Many people overlook an important factor when it comes to preventing and treating hair loss: diet. Nutritional deficiencies can cause hair loss, but eating the right foods can also lead to a fuller, healthier head of hair.
âEnsuring a healthy and varied dietâwhich includes sources of antioxidants, iron, vitamin D, and biotinâcan promote hair health,â Eric Rudnick, MD, a board-certified dermatologist and dermatopathologist, tells WebMD Connect to Care.
Letâs look at five of the best types of food for hair loss.
Also Check: Can Colon Cancer Cause Hair Loss
Foods For Hair Growth
1. Spinach: Spinach is a great vegetarian food for hair regrowth. Spinach is a great source of iron, vitamin A and C and protein. Iron deficiency is the main cause of hair fall and spinach is not only iron-rich, it also contains sebum which acts as a natural conditioner for hair. It also provides us with omega-3 acid, magnesium, potassium, calcium and iron. These help in maintaining a healthy scalp and lustrous hair.
2. Eggs and Dairy Products: Eggs and dairy products are great foods for hair growth and thickness. Milk, yogurt and eggs are loaded with essential nutrients such as proteins, Vitamin B12, iron, zinc and Omega 6 fatty acids. Dairy products are also a great source of biotin that is known to fight hair loss.
3. Walnuts:Add some walnuts to your diet to stop hair fall. It is the only known nut that contains biotin, B vitamins , Vitamin E, plenty of protein and magnesium, all of which strengthen hair cuticles and nourish the scalp.
4. Guava: Vitamin C prevents your hair from becoming brittle and fragile and guavas contain more Vitamic C than oranges! Just like the fruit, the leaves too contain vitamin B and C, which help boost collagen activity required for hair growth.
6. Barley: Barley is loaded with Vitamin E which helps in treating hair thinning. Barley is also rich in iron and copper that help in the production of red blood cells and make your hair follicles stronger.
Vegetables Powerhouses Of Vitamins And Minerals For Healthy Hair
11. Sweet Potato
Sweet potatoes contain copper, iron, zinc, and protein, which play a significant role in hair loss, especially alopecia areata and telogen effluvium , . Sweet potato is also rich in vitamin A that acts as an antioxidant to reduce the damaging effects of free radicals, a major cause of hair loss and graying of hair .
12. Carrot
Carrots are powerhouses of vitamins A and C, carotenoids, and potassium . Anecdotal evidence suggests that this vegetable may contribute to hair health. However, more research is needed in this regard.
Too much or too little of vitamin A is harmful for the hair. A study showed that vitamin A deficiency lead to dry, sparse hair, whereas too much of it lead to hair loss , .
13. Bell Peppers
Bell peppers are one of the richest sources of vitamin C . They help prevent hair breakage and dryness. Vitamin C also helps in iron absorption and prevents hair thinning , . Moreover, bell peppers are a powerhouse of different vitamins and minerals that help treat hair loss .
14. Oranges
Oranges are rich in vitamin C that boosts hair growth. They also contain antioxidants, flavonoids, beta-carotene, magnesium, and fiber. Thus, orange juice consumption can help improve hair health .
Read Also: How To Disguise Thinning Hair
How Does Excessive Washing Styling Or Coloring Affect The Hair
Many hairstyling tools and products can damage your hair irreversibly. Dyeing, perming, and straightening your hair regularly can lead to increased hair fall and eventually hair loss.
Shampoos that contain harsh chemicals can also be damaging to your hair in the long run. Always use mild pH-balanced shampoos for hair washing.
Hair appliances that use heat such as dryers, curlers, and straighteners can weaken your hair strands and cause breakage. Usage of these heating tools too close to the scalp can cause permanent damage to your hair follicles.
What Kind Of A Doctor Should I Consult For My Hair Fall Problems
Hair loss can be caused by a variety of factors. Endocrine disorders and dermatological diseases can lead to excessive hair fall.
You should visit a dermatologist to discuss your hair loss problem. They may ask you a few questions and run some tests to figure out the reason behind it.
For hair loss that stems from skin or scalp issues, the dermatologist will be able to treat the issue. However, if your hair fall is associated with other conditions such as endocrine disorders, they may refer you to an endocrinologist for treatment.
You can also visit a trichologist for hair loss treatment. A trichologist is a specialist in the field of hair and scalp health.
You May Like: What Do You Do For Hair Loss
Consuming Foods With High Levels Of Mercury:
High levels of mercury are associated with hair loss. One of the most common sources through which we consume mercury is fish. Some fishes are particularly mercury-rich and need to be avoided. This includes sushi, mackerel, swordfish, and certain tuna. You can replace these with shrimp, salmon, and light tuna as these carry lower mercury content.
What To Eat To Prevent Hair Loss
Hair is produced by the follicles at the base of each strand of our hair. As hair itself is not actually alive, it is actually the hair follicle that reveals how healthy the hair is. There are many hair care products on the market that are used to repair, thicken and grow hair. If however, you do not have healthy hair follicles your hair will become prone to thinning and the hair can become brittle and prone to damage, leading to hair loss.
Diet plays a hugely important part in the health of your hair. Your daily nutrition can affect the growth and appearance of our hair. Your hair is comprised of the second fastest-growing cell in your body and you have around 120,000 hairs growing on your scalp at any given time, all of these hairs need support.
Both hair and scalp problems can arise from a deficiency or an excess of certain nutrients in your diet, and some can be the one and only cause of your hair loss. For example, an iron deficiency can cause hair loss, and on the other hand, too much vitamin A can be a cause of hair loss.
Here are some great foods to keep your hair healthy and thick.
Recommended Reading: Who Do I Consult For Hair Loss
Natural Remedies For Hair Loss And Thinning
Hair loss can affect your self-esteem, appearance, and confidence. You may feel powerless over your own body, but the truth is thereâs a lot you can do to slow or even reverse your hair loss.
The right natural remedies for hair loss may depend on the actual reason why your hair is thinning, so itâs important to talk to a doctor to get an accurate diagnosis.
Beets And Beet Greens
Beets are one of the best sources of nitrates. Once consumed, the body breaks down nitrates to nitric oxide, a compound that acts as a vasodilator, increasing blood circulation and perfusion. The result is increased blood flow, oxygenation, and nutrient delivery to your cells, including the hair follicles in your scalp, helping to nourish them for optimal hair growth. Both the beets themselves and the green tops are packed with phytonutrients, micronutrients, and antioxidants as well.
Read Also: What’s The Best Extensions For Thin Hair
Why Your Hair Is Falling Out
You might start seeing more hair loss than normal thanks to the following:
- Genetics.
- Hormonal changes like pregnancy or menopause.
- Certain hairstyles.
- Damaging haircare like perms or bleaching.
- Medications like chemotherapy.
- Medical conditions like fungal infections or thyroid disease.
Working with a dermatologist, you can begin identifying what might be causing your hair loss. Your doctor will ask about your health, your medications and your family history.
I tell the patients to keep track of events that are unusual for them, for instance, a heavy menstrual period, says Dr. Bergfeld. So when we go back to look for triggers, well have some hint at what it could be.
Your doctor will also look at other areas on your body like your eyebrows, lashes, underarms, pubic area, legs and arms to assess if theres hair loss.
Many times, hair loss is an indicator that something more serious is going on.
Hair loss, particularly shedding, is just a sign that something has happened to the body, says Dr. Bergfeld. The hair follicle is one of the three fastest turning over cell lines in your body. Anything that affects your body and throws it out of balance will affect those systems. So shedding hair is an indicator that somethings wrong.
Foods That Prevent Hair Loss: How To Get The 7 Essential Anti
Man expressing stress, worry or depression isolated against a white background
No, it’s not your imagination. Your hair is thinning.
According to board-certified hair-restoration physician Dr. Alan Bauman, 20 percent of men start to lose their hair in their twenties. While genetics play a big role, you still have some control over your hairlineand we aren’t talking plugs or hair-in-a-box remedies, here. We’re talking food. That’s right, if your reflection shows an ever-growing forehead, put down the hat and reach for the fridge instead.
“Like any other part of the body or component of health, hair needs a variety of nutrients to grow and be healthy,” said nutritionist Rania Batayneh, author of The One One One Diet. “Because nutrients go to essential tissues first, like muscles and organs, before they go to hair, it’s important to get both enough and a variety of nutrients to ensure a healthy head of hair.”
Here, the nutrients you need for a full head of hairand the foods that pack them:
Omega-3 Fatty Acids
The foods to eat: Flaxseeds, walnuts, salmon, tuna, kale, Brussels sprouts, rapeseed oil.
Zinc
The foods to eat: Chickpeas, wheat germ, oysters, beef, veal liver, roast beef.
Protein
The foods to eat: Greek yogurt, eggs yolks, kale, peanuts, beans, peas, lentils, tofu, chicken, turkey.
Iron
The foods to eat: Dark leafy greens, whole grains, beans, red meat, turkey, egg yolks, clams, mussels, oysters.
Vitamins A and C
Magnesium
Selenium
Don’t Miss: How To Treat Hair Loss In Goats
Foods That Cause Hair Loss
So, which are the foods that cause hair loss? Some foods are just bad for us in every way possible. Besides harming us physically, they take our crowning glories away.
1. Sugar
There isnt much research on why sugar triggers hair loss, but experts believe that it may cause inflammation. Furthermore, foods like carbohydrates, like potatoes, bread, white rice, and pasta have a high glycemic index. They break down into sugars quickly and have the same effect.
Sugar produces insulin and androgen, the male hormone that shrinks hair follicles and causes hair loss.
2. Fish with Mercury
Dermatologists advise that fish like tuna and mackerel, which have high mercury levels, may cause hair loss. This study backs their theories and adds that the mercury in these fish converts to methylmercury, which is toxic.
3. Fried Foods
Also, high-fat, fried foods that have hydrogenated oils may trigger hair loss. Diets that are high in fat lead to an increase in testosterone levels, which lead to male pattern baldness.
4. Selenium
Another group of foods that cause hair fall is selenium. Your body needs this micromineral in small amounts. Consequently, too much of it can lead to hair loss. A potent source of selenium is the Brazil Nut. You will also find selenium in tuna, oysters, and whole wheat bread.
A review by Margaret Rayman, a Professor of Nutritional Medicine at the University of Surrey, shows that selenium is responsible for hair fall.
5. Foods high in Vitamin A
6. Aspartame