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What Foods Help With Hair Loss

What Causes Hair Loss


“There are many causes of hair loss, but by far the most common cause is hereditary hair loss with age,” Phipps says. “Some men and women have a genetic predisposition for the hair follicles to be sensitive to certain hormones in the body. These hormones affect the life cycle of the hair follicles causing progressive thinning over time that can eventually lead to baldness.”

While your genes may play a big part in hair thinning and loss, it’s not the only instigator.

“Other causes of hair loss can include certain medical conditions, medications or supplements, diet, stress, and certain hairstyles and treatments,” the physician continues. “It is important to be evaluated by a hair loss specialist to determine the exact cause of the hair loss so that appropriate interventions can be initiated.”

Conditions like lupus and other autoimmune diseases, certain cancers, thyroid conditions and anemia can result in the loss of hair. Women with Polycystic Ovarian Syndrome, who have just given birth or are going through menopause might also see their hair falling out. Meanwhile, certain medications for acne, contraception, antibiotics and cholesterol have been found to exacerbate the issue.

These Foods Will Make Your Hair Shiny Smooth And Lustrous

Many people are experiencing hair fall after recovering from Covid-19. Hair loss can be a result of many things, including a deficiency of nutrients during the period of infection can also result in hair fall. A healthy diet is the most important aspect of recovery. Consuming a diet lacking the right nutrients can lead to hair loss. For healthy hair, one should consume enough water along with a diet rich in protein, biotin, iron, omega-3 fatty acids, B vitamins, vitamin C, E, and zinc.

Below, Ritu Khaneja, dietitian and therapeutic nutritionist, founder, RightKcalories, shares eight foods that can be added to your diet to make your hair healthy, shiny, and lustrous.

Eggs: Egg yolks are rich in healthy fats and protein. They are full of biotin, a B vitamin that promotes strong hair growth and also good for scalp health. On the other hand, biotin deficiency can cause brittle hair. Other good sources of protein are dairy products, tofu, dal, chicken, and fish.

Spinach: Green leafy vegetables go a long way in not only maintaining the health of your hair but also provide it with essential vitamins and nutrients that help treat damaged hair back to health. Spinach is a rich source of vitamin A, K, E, C, B vitamins along with manganese, zinc, iron, and omega 3 fatty acids that keep your scalp healthy. These vitamins improve collagen and keratin levels and speed up the hair growth process.

Healthy Hair Diet Foundations

Eating a diet rich in vitamins and minerals not only supports a healthier you but also supports healthy hair growth. So what should you eat if you want to grow your hair? First, reduce ingredients that can set off a chain reaction and lead to hair loss, such as excess sugar. Too much sugar can hinder protein absorption. In turn, low protein can lead to hair thinning, cause hair loss and also interfere with the growth of long hair. Next, enrich your diet with foods that are chock-full of the vitamins and minerals needed for hair growth.

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Which Nutrients Are In Foods For Hair Growth

There are multiple nutrients that encourage hair growth:

  • biotin: a B vitamin that may help hair grow and strengthen
  • vitamin D: it can help stimulate hair follicles that have become dormant
  • vitamin E: its potent antioxidant activity helps to reduce oxidative stress in the scalp, which is known to be associated with alopecia
  • iron: iron deficiency has been linked to hair loss
  • vitamin C: it makes it easier for your body to absorb iron
  • omega-3 fatty acids: their anti-inflammatory effects can counteract any inflammation that’s causing hair shedding

Amino Acids And Proteins

Which Foods Help With Hair Loss?

Protein malnutrition, such as in kwashiorkor and marasmus, can result in hair changes that include hair thinning and hair loss .

One study examined the role of L-lysine, an essential amino acid that may play a role in iron and zinc uptake. Addition of L-lysine to iron supplementation resulted in a significant increase in mean serum ferritin concentration in some women with chronic TE who failed to respond to iron supplementation alone . Although interesting, there is limited data available, and the role of L-lysine should be investigated further.

In terms of other amino acids and proteins, no clear conclusions may be drawn about the role of supplementation in hair loss. While trials of amino acid and protein supplements have been published, they are formulated with a variety of nutrients, and therefore it is unclear what role, if any, is played by amino acid and protein supplementation in the absence of known deficiency.

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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

Through Thick And Thin

The length of hair that you are able to grow is controlled by the duration of the growing phase, which varies between individuals. We all lose some hair naturally each day when we brush, comb or wash it and as long as new hairs are being produced at the same rate as those falling out, there will be no difference in hair volume. However if the rate of shedding exceeds production the net result is hair loss or thinning.

A variety of factors can alter the normal hair growth cycle and cause temporary or permanent hair loss including medication, chemotherapy, exposure to chemicals and toxins such as nicotine, hormonal factors, thyroid disease, stress or nutritional factors.

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How Dht Causes Hair Loss

Dihydrotestosterone, or DHT, is an androgen hormone that plays an important role in developing your male features, particularly before youre born and during adolescence.

As an adult, DHT can bind to androgen receptors throughout your body, affecting things like the growth of your hair and the size of your prostate gland.

When DHT binds to receptors in your scalp, it can damage your hair follicles and cause them to stop producing new hairs.

Not everyone is equally affected by DHT. Research shows that men who are prone to hair loss tend to have higher levels of androgen receptor activity in their scalp, suggesting that they may be more sensitive to the effects of DHT.

Our guide to DHT and male hair loss goes into greater detail about how this process occurs, as well as the steps that you can take to stop it.

Hair Loss And Glycemic Loads

5 Foods You Must Start Eating From Today to Arrest Hair Loss and Prevent Baldness Forever

Chronically elevated blood sugar also damages the blood vessels. This is important to our hair because hair follicles are small-scale organs in their own right. This makes them fully dependent on an adequate supply of blood to receive all the necessary nutrients. Without this, problems can develop, including hair loss.

Also, insulin is found in hair follicles. It is possible that it plays a role in the regulation of androgen metabolism, including DHT.

Tellingly, scientists have now established a strong link between male pattern baldness and the risk of heart disease . This data suggests that men with baldness might be damaging their hearts through poor lifestyle choices, of which the most important ones are dietary.

The data also shows that on average, men with pattern baldness tend to weigh more, have larger waists, higher BMIs, and have higher fasting blood sugar levels. All this suggests a possible link between pattern baldness and insulin resistance .

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The Best Foods You Can Eat For Healthy Hair

When hair looks limp, dull and lifeless, people often turn to new shampoos and conditioners for that extra oomph. But really, a poor diet could be the culprit for lackluster locks.

is usually coming from the inside out, says Michael Stranko, a hair stylist at Hair Designs by Karen Greb in Pittsburgh.

Stranko notices that when a clients hair changes, many times diet is to blame. One woman was on a doctor-ordered, low-fat diet and even two month after it ended, the stylist saw a difference.

Her hair turned very thin, very brittle, and there was no life to it. When you aren’t getting a proper nutrition it comes out through the hair, Stranko says.

Though there is a limited amount of science to back up Stranko’s observation, eating protein and certain fats is said to help give you lustrous hair.

If you dont have enough protein, you can end up having hair that is dry and thinner. Protein is the building block for … keratin, says Dr. Debra Wattenberg, a New York City dermatologist at NY Skin Rx.

Meat, fish, beans, and soy will arm the body to make keratin, a fibrous protein that builds hair and nails. While omega-3 fats, found in fish, walnuts and flaxseed, help make hair shine.

What Is Hair Made Of

Hair is primarily made of a protein called keratin that also makes nails and forms the outer protective layer of skin. Each hair consists of three layers:

1. The cuticle the outer layer, thin and colourless. It acts as the protective layer.2. The cortex which contains melanin, which is responsible for hair colour.3. The medulla, the innermost layer which reflects light.

Did you knowWhether your hair is straight or curly depends on the shape of the cortex. On average, blondes have more hair and redheads have the least.

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Common Eating Habits That Lead To Excessive Hair Fall

Hair fall is an embarrassing affliction that affects many individuals and leaves them insecure about their appearance. While genetics play an important role in hair health and balding patterns, another important and overlooked factor in hair growth is your choice of diet. Hair growth is linked to the presence of certain nutrients in the body and a concentrated presence of these can adversely affect you, leading to hair loss and possible baldness. Here is a list of dieting mistakes that may lead to hair loss:

Dont Cry Over Fallen Strands Rather Try These 5 Foods That Fight Hair Fall

Have you tried these high in vitamin foods to help fight ...
  • Good hair days can make you feel like you can rule the worldafter all, your hair is the crown you never take off.

    But we all know its not that easy! Long, short, straight or curlywhatever your hair type may be, the misery of hair fall surrounds everyone. The only way to stop hair fall is to stress less and act more. It is important to find the root cause and accordingly devise an action plan.

    The most common causes for hair fall are nutrient deficiencies, stress, hormonal imbalance, pollution, excessive use of styling products, medications, genetics, and aging.

    That said, the foundation for fighting hair loss is a healthy diet. A balanced diet also enhances the texture of your hair as well as its quality.

    The key nutrients that you need to load up on for lustrous and strong hair include:

    • Zinc: Helps in hair regrowth
    • Iron: Prevents hair from falling by aiding proper tissue oxygenation
    • Biotin: Essential for producing a hair protein known as keratin and required for stronger thicker hair
    • Vitamin C: Needed to produce collagen, which prevents hair follicle damage and greying
    • Vitamin A: Helps in new hair growth on scalp
    • Vitamin E: A strong antioxidant, which protects hair from damage
    • Protein: The most basic ingredient needed for hair formation. Hair is made up of protein called keratin. Low protein intake is a common reason for hair fall.

    Diet fix: Sweet potato chaat or tikki is an ideal pick for a nourishing evening snack.

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    Soybeans & Soy Protein

    Research shows that soy protein, which is found in soybeans and other soy products, may help to lower DHT levels in the body.

    In a six-month study, men at high risk of prostate cancer a disease thats aggravated by DHT were assigned to consume either soy protein isolate, alcohol-washed soy protein isolate or a milk-based protein isolate on a twice-daily basis.

    After six months, the men who used the soy protein products showed a small decrease in DHT levels. In contrast, the men who used the milk-based protein isolate showed a small increase in DHT levels.

    Despite the small drop in DHT levels, the mens testosterone levels remained steady throughout the study period.

    Other research has noted that soybean isoflavones are known to inhibit 5 alpha-reductase, the enzyme that converts testosterone into DHT. However, this was an animal study, and it cant be concluded that these same results would play out in humans.

    Soy protein is available in powder form as a nutritional supplement. Its also found in soybeans , soy milk, tofu and other soy-based products.

    Your Diet Dht & Hair Loss: The Basics

    • Your body produces DHT as a of testosterone. Around five percent of your circulating testosterone is converted into DHT.

    • Research shows that certain foods and dietary supplements may reduce your bodys DHT production. This may help to prevent hair loss and stimulate hair growth.

    • However, its important to put this research into context. Right now, there isnt a lot of high quality scientific data on the effects of your diet on DHT production, nor are there any studies showing that dietary changes can stop male pattern baldness.

    • If youre starting to lose your hair and want to take action, youll get the best results by using science-based hair loss treatments such as finasteride and minoxidil.

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