A good diet is decisive to promote hair health. What should you consider? We tell you what nutrients you need and what foods you find them in.
Proper nutrition also has positive effects on hair health. Although many ignore it, the foods we include in the regular diet play an important role in the growth and strength of the hair strands. Furthermore, they are decisive in preventing hair loss.
In fact, as research published in Dermatologic Therapy points out, micronutrients such as vitamins and minerals are essential for proper hair follicle development and immune function. Therefore, obtaining them in optimal amounts helps prevent alopecia.
Foods to prevent hair loss
According to information published in the American Academy of Dermatology, it is normal to lose 50 to 100 strands of hair a day. But, soon after, the new hair comes back out onto the same hair follicles. However, there are several factors that can lead to excessive hair loss. This may include the following:
- Stress.
- Frequent use of chemicals and heat tools.
- Diseases.
- Hormonal changes.
- Nutritional deficiencies.
- Bad habits like alcohol and tobacco consumption.
Being a problem of multifactorial origin, this same entity recommends, as a first step, to consult the dermatologist. This professional will be in charge of determining the best treatment according to the cause of the excessive fall.
But hey, so as not to deviate further from the main topic, we must know that there are some foods that help prevent hair loss when included within a healthy and balanced diet. Its consumption contributes to obtain those nutrients that promote hair health. Consume them!
1. Antioxidants
Fruits and vegetables are the greatest source of natural antioxidants that we can find. Including them frequently in the diet is key to strengthening hair and stimulating its growth, since they help to inhibit the effects of oxidative stress.
And it is that, as detailed in a study published in the International Journal of Trichology, oxidative stress is one of the factors that accelerate the aging of hair, which also leads to its excessive loss.
It is recommended to increase, above all, the consumption of those fruits and vegetables rich in vitamin C, such as:
- The Orange.
- The lemon.
- The Kiwi.
- Spinach
- Broccoli.
The reason? According to a study published in the Journal of Clinical and Aesthetic Dermatology, this vitamin is key in the production of collagen, a component that hair requires to be healthy.
2. Selenium
According to research published in Dermatology Practical & Conceptual, selenium is an essential trace mineral that plays an important role in protecting against oxidative damage and hair follicle morphogenesis.
However, the evidence on its relationship with alopecia is limited. In any case, it is recommended to increase your consumption to prevent hair loss. It is found in foods like:
- Red meat and fish.
- Green leafy vegetables.
- Brazil nuts or Amazon chestnut, pine nuts.
- Seafood, eggs, chicken and liver, canned tuna.
- Garlic.
- Mushroom.
- Grains, whole grains, brewer’s yeast, wheat germ, wheat flour, pasta, etc.
3. Zinc to prevent hair loss
Currently, there is limited information on the effects of zinc supplementation on hair growth. However, there are small studies that suggest consuming this mineral may help control the hair growth cycle. Furthermore, its deficiency is associated with problems such as alopecia.
One of the sources with zinc is meat, which also contains iron, proteins, vitamins B6 and vitamin B12, which are associated with the prevention and treatment of hair loss. Zinc is also present in other foods such as the following:
- Celery.
- The asparagus.
- Figs
- The potatoes.
- Eggplants.
4. Foods with biotin
Thinning hair and loss of body hair are problems associated with biotin deficiency. However, according to information published in the National Health Service (NHS), there is little scientific evidence that biotin improves hair health.
In any case, to increase the intake of this nutrient, you can eat foods like those mentioned below:
- The liver.
- Yeast bread.
- The cereals.
- Hazelnuts
- Green peas.
- Wheat bran.
- Banana.
5. Vitamin A to prevent hair loss
A study published in the journal Experimental Biology and Medicine found that vitamin A in the diet serves to activate hair follicle stem cells. For this reason, it is a key nutrient for the prevention of hair problems such as falling.
However, excessive consumption should be avoided, since hypervitaminosis A has a strong link to hair loss and other health problems. This vitamin can be obtained through foods such as:
- The liver.
- The eggs.
- Vegetables in general.
- Fortified milk.
- Fish, sunflower and olive oils.
6. Vitamin E
Although vitamin E is included in the group of antioxidants, it is worth making a special mention. And is that its proper assimilation contributes to stronger and healthier hair.
According to a study published in Tropical Life Sciences Research, supplementation with tocotrienol, a member of the vitamin E family, increases the amount of hair in patients suffering from excessive loss. Foods with vitamin E include the following:
- Wheat and sunflower germ oils.
- Nuts and seeds.
- Avocado.
- Green leafy vegetables (such as spinach and broccoli).
7. Fatty acids
Deficiency of essential polyunsaturated fatty acids is related to changes in hair, such as excessive hair loss and problems with the scalp. Therefore, when it comes to preventing hair loss, it is advisable to consume options such as:
- Blue Fish
- Nuts and seeds
- Olive oil and avocado
- Chickpeas
Food for hair loss: what to remember?
You can include these foods in the diet as a preventive for hair loss problems. However, if you already have this problem, or if you notice other signs such as weakness and breakage, it is best to consult a dermatologist.