Nutritionists Recommend 7 Foods to Prevent Hair Loss

Hair plays a fundamental role in human identity that goes beyond its aesthetic function. Just getting out of the shower and finding clumps of hair or seeing them on your pillow when you wake up can scare anyone.

The problem of hair loss affects both men and women, it goes beyond the loss of strands of hair, but rather It is a reflection of a person’s physical and emotional health, reflecting nutritional imbalances, fluctuating hormonal levels or even daily stress.

A diet low in essential nutrients, like vitamins and minerals, can affect hair health. Lack of iron, zinc, biotin and other key substances can contribute to hair loss. If there is a nutrition issue at play, what foods help prevent hair loss?

Experts shared on the site Indeed 7 substances to add to meals that help prevent hair loss with a diet.

Protein is an essential nutrient for hair health and can play an important role in preventing hair loss. Hair is primarily made up of a protein called keratin, and adequate protein intake is essential for strengthening hair follicles and promoting healthy hair growth.

“Protein is vital for hair health because it provides the structural basis for its formation and maintenance,” he explains. Brea Lofton RD, dietitian Lumen to the Good and the Good.

Protein contributes to hair structure and strength, helping to prevent brittleness and breakage. Additionally, proteins are also essential for the formation of new hair follicles (a hole or opening in the surface of the skin through which hair grows). If the diet lacks protein, the body may ration this nutrient, prioritizing essential bodily functions and reducing investments in hair growth.

“The recommended amount of protein per day can be individualized. So it may be beneficial to consult a healthcare professional or registered dietitian who can give you valuable information on what protein intake is right for you,” says Lofton.

Healthy sources of protein that can be incorporated into the diet to improve hair health include: lean meats, such as chicken and turkey; fish, especially varieties rich in omega-3 fatty acids; eggs, which are also a good source of biotin; legumes and beans; dairy products, such as milk, yogurt and cheese; tofu and soy products; nuts and seeds, such as almonds, walnuts and sunflower seeds.

Vitamin A is essential for several bodily functions and directly affects the health of the scalp and hair follicles. Vitamin A is essential for the formation and maintenance of cells, including those found in the scalp, contributing to healthy hair growth by promoting cell turnover.

“Vitamin A is composed in part of retina , which can promote healthy hair growth; can help fight hair loss; promote healthier, stronger hair; and can have an influence on the hair cycle as a whole” said Morgana Colombo, MD, FAAD dermatologist and consultant HYESTICAL a collection of advanced, science-based skincare products from the USA.

Vitamin A also plays a role in the production of sebum, a natural substance that helps keep the scalp hydrated. A well-hydrated scalp promotes an environment conducive to hair growth. Furthermore, This vitamin acts as an antioxidant, helping to protect cells from damage caused by free radicals. This is important for maintaining overall scalp health and preventing premature aging of hair follicles.

According to Cleveland Clinic In the United States, people assigned at birth as female need 700 micrograms of vitamin A, and people assigned at birth as male need 900 micrograms.

Food sources rich in vitamin A include carrots, sweet potatoes, spinach, melons, liver and dairy products.

According to William Gaunitz, FWTS certified trichologist and founder of Advanced trichology Green tea helps reduce two out of three causes of hair loss. “Green tea has anti-inflammatory effects that can reduce inflammation that can lead to scalp problems, such as dandruff and dandruff. seborrheic dermatitis “ he explains to Well and Good.

Green tea contains antioxidants and bioactive compounds that may have several health benefits. Some studies suggest that polyphenols found in green tea may have anti-inflammatory and antioxidant properties that could benefit scalp health. Inflammation of the scalp has been linked to certain types of hair loss, such as alopecia areata.

Green tea “helps stimulate the immune system to fight microbes and reduce the impact of DHT into the hair follicles, thereby minimizing the effects of hair loss in both men and women,” says Gaunitz.

Additionally, green tea contains epigallocatechin gallate (EGCG), a compound studied for its antiandrogenic properties. Androgenetic alopecia, also called common baldness, is linked to the action of male hormones (androgens). Some research has suggested that EGCG may help inhibit the activity of 5-alpha reductase, an enzyme associated with the production of the hormone dihydrotestosterone (DHT), which is linked to hair loss in some cases.

Iron is an essential nutrient for preventing hair loss. Iron deficiency, known as iron deficiency anemia, can harm hair health and contribute to hair loss.

“Iron is essential for hair health because it helps deliver oxygen to hair follicles and promotes hair cell growth and repair.” explains dietitian Brea Lofton.

This mineral plays a key role in hair follicle activity. Specifically, iron is necessary for the production of hemoglobin, a protein found in red blood cells that carries oxygen to all cells in the body, including hair follicles. When there is a lack of iron, the oxygen supply to the hair follicles is compromised, which can weaken hair and contribute to hair loss.

Additionally, a lack of iron can also lead to a condition called telogen effluvium, which is a form of temporary hair loss. In this condition, more hair follicles enter the resting (telogen) phase and then fall out, leading to more visible hair loss.

Food sources rich in iron include: lean red meat; poultry; fish; legumes, such as lentils and chickpeas; spinach and other leafy vegetables; dried fruits, such as apricots and raisins; iron-fortified cereals.

“Plus, by combining iron-rich foods with sources of vitamin C, like citrus fruits, berries, and broccoli, you can improve iron absorption and prevent possible hair loss,” notes Lofton.

As with any nutrient intended to prevent hair loss, the amount you need varies, but the The National Institutes of Health states that Adults assigned female at birth need 18 milligrams on average, and adults assigned male at birth need eight milligrams on average, according to Well and Good.

Vitamin D is essential for various functions in the body, including cell regeneration, the immune system, and hair follicle health. Dr. Colombo says that this vitamin “This can help with cell turnover and new growth.”

Hair follicles have vitamin D receptors, and it has been hypothesized that this vitamin may play a role in the hair growth cycle. However, research on this topic is limited and more evidence is needed to draw strong conclusions.

To maintain adequate levels of vitamin D, it is essential to safely expose your skin to sunlight and obtain the vitamin through diet or supplements when necessary.

To obtain the 600 international units recommended per day (at least for people aged 1 to 70), recommends considering foods such as fatty fish (like salmon and tuna), cow’s milk, salmon, eggs, mushrooms, juice orange and fortified dairy products.

Another curious fact, according to Gaunitz, is that gut health directly influences hair loss. Probiotics are beneficial microorganisms naturally present in the digestive system that can provide several health benefits, including balancing intestinal flora and the immune system.

Gaunitz adds that Antibiotics, eating foods you are allergic to, and certain medications can compromise gut health. “This can be reduced or eliminated by consuming foods rich in probiotics and prebiotics, including fermented foods, such as kimchi and sauerkraut, as well as raw milk, [ kéfir ] and Icelandic yogurt,” he says. On average, adults need 20 billion CFUs of probiotics per day.

Omega-3 fatty acids are essential fatty acids that play an essential role in the overall health of the body, and it has been suggested that they may have beneficial effects on hair health.

“Due to the anti-inflammatory properties of omega-3 fatty acids, they play a role in nourishing hair follicles” Lofton said. Scalp inflammation has been linked to certain types of hair loss. Omega-3s have anti-inflammatory properties that can help maintain a healthy scalp.

Omega-3, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), is found in high concentrations in fatty fish such as salmon, cabbage and sardines, as well as in chía seeds, seeds and so on. linseed oil.

According to Lofton, They help maintain the health of the scalp, promote sebum production (a substance that keeps hair and scalp hydrated) and much more, he adds.

Omega-3 helps maintain the integrity of cell membranes, which can help hydrate the scalp and prevent dryness. Some studies suggest that omega-3s may have positive effects on stimulating hair growth and improving hair density.

“A typical recommendation for omega-3 fatty acid intake is 1.1 grams per day for women and 1.6 grams per day for men,” he adds.

Including foods rich in omega-3 in your diet, such as fatty fish, nuts and chia seeds, as part of a balanced diet can benefit overall health and potentially hair health. However, it is advisable to consult a healthcare professional for specific advice if you are concerned about hair loss.