There is a significant link between proper nutrition and hair health. Conversely, consuming unhealthy foods can contribute to hair loss.
The rate and vitality of your hair growth are influenced by a myriad of factors such as age, overall health, environmental conditions, and dietary habits.
While certain factors are beyond your control, you possess the ability to alter your diet. The vitamins and minerals present in foods are crucial for hair follicle development. Conversely, a diet deficient in essential nutrients may result in hair loss.
Here, we introduce foods known to promote hair growth:
1- Eggs for protein and biotin
Eggs are an excellent source of protein and biotin, two vital nutrients that play a crucial role in hair growth.
Consuming sufficient protein is essential for hair growth, as hair follicles are predominantly composed of protein. A lack of protein in the diet can lead to hair loss.
Eggs are a rich source of biotin, an essential nutrient for producing keratin, a protein that is critical for hair growth. This is why biotin supplements are frequently recommended for enhancing hair growth. For individuals with a biotin deficiency, increasing biotin intake can significantly improve hair growth.
Biotin deficiency is rare for individuals who maintain a balanced diet.
2- Berries for antioxidants and collagen production
Berries are packed with compounds and vitamins that can promote hair growth, including vitamin C, known for its potent antioxidant properties.
Antioxidants play a crucial role in shielding hair follicles from the detrimental impacts of free radicals. These harmful molecules, present both within the body and in the environment, can cause significant damage if left unchecked.
Vitamin C plays a crucial role in the body by facilitating the production of collagen, a vital protein that strengthens hair, preventing it from becoming brittle and breaking.
3- Meat because it contains iron
Meat, particularly red meat, is recognized as an excellent source of iron, a vital nutrient that plays a crucial role in hair growth. Iron’s primary function in the body is to assist red blood cells in transporting oxygen to every part of the body. This not only fuels your metabolism, enabling your body to function efficiently, but also aids in the growth and repair of body tissues, including those necessary for maintaining healthy hair. A deficiency in iron can lead to hair loss, which underscores the importance of including iron-rich foods in your diet for optimal hair health.
4- Sweet potatoes because they contain beta-carotene
Sweet potatoes, rich in beta-carotene, serve as an excellent source of this compound. Once ingested, the body transforms beta-carotene into vitamin A, a crucial nutrient associated with maintaining healthy hair.
Studies indicate that vitamin A plays a crucial role in sebum production, contributing to the maintenance of healthy hair.
Sebum is a waxy or oily substance produced by the sebaceous glands located in the scalp.
5- Avocado because it contains vitamin E
Avocados are a rich source of vitamin E, an essential nutrient that may bolster hair growth. Vitamin E acts as a powerful antioxidant, playing a crucial role in protecting the body from oxidative stress. It achieves this by neutralizing free radicals, which are harmful substances that can cause damage to cells, including those of the hair follicles. By mitigating this damage, vitamin E helps in maintaining healthy hair growth and improving overall hair health.
6- Nuts because they contain vitamin B and zinc
Nuts are not only delectable but also packed with essential nutrients that promote hair growth.
They also offer a rich source of various B vitamins and zinc, essential nutrients for maintaining healthy hair. A deficiency in any of these crucial nutrients can significantly contribute to hair loss, underscoring the importance of a balanced diet for hair health.
7- Sweet pepper because it contains vitamin C
Bell peppers are a fantastic source of vitamin C, an antioxidant that plays a crucial role in the body’s ability to absorb iron and promote hair growth. Including bell peppers in your diet can contribute to healthier and stronger hair, by providing the nutrients necessary for collagen production, a vital component of hair structure.
Foods that threaten hair loss
Consuming excessive quantities of unhealthy foods or inadequate portions of nutritious foods can exacerbate hair loss.
Foods that may exacerbate hair loss
Foods that may negatively impact the health and growth of hair include:
1- Simple carbohydrates such as sugars, juices and sweets
Research from 2016 indicates that consuming a diet rich in simple carbohydrates could lead to hair loss.
Studies indicate that consuming simple carbohydrates leads to an increase in sebum production, an oily secretion from glands linked to hair follicles. While sebum plays a crucial role in maintaining hair health, excessive levels can cause inflammation, detrimental to hair wellbeing.
Consumption of sugary foods prompts the pancreas to ramp up insulin production, adversely impacting the scalp’s blood vessels.
It’s advisable to limit your intake of simple carbohydrates, like sweets, cakes, and biscuits, which also encompass refined grains like white rice, pasta, and bread. Opt instead for complex carbohydrates, which are far more nutritious and include whole grains, beans, and vegetables.
2- Fish that contain a high percentage of mercury
A 2019 study reported on two women experiencing hair loss, discovering elevated mercury levels in their bloodstream attributed to their fish consumption. A marked improvement in their hair loss was noted upon decreasing their consumption of fish high in mercury.
The US Food and Drug Administration (FDA) continues to advocate for the consumption of 2-3 servings of fish weekly, citing its significant nutritional benefits. Consequently, individuals experiencing hair loss may find it advantageous to consume low-mercury fish like tuna, salmon, and cod.
3- Fried foods
It’s advisable to steer clear of fried foods, as they can adversely impact the health of your hair by stimulating excessive activity in the sebum and sebaceous glands.
Other tips to prevent hair loss
1- Quit smoking
A study in 2020 involving 1,000 healthy men revealed that smokers experienced hair loss more frequently than non-smokers. The findings indicate that nicotine could hasten the onset of hair loss.
2- Avoid products that are harmful to hair
The American Academy of Dermatology (AADA) advises that products used for coloring, straightening, or perming hair can lead to damaging consequences and potentially result in hair loss.
3- Avoid pulling hair
According to the American Academy of Dermatology, hairstyles that tightly pull the hair against the scalp may lead to irreversible hair loss. Furthermore, pulling on hair as a stress relief method is equally detrimental.
