What is the best food and diet for hair loss?

By Prof. Dr. Soner Tatlidede 2019-09-20

What is the best food for hair loss? What diet for hair loss can I follow? These questions are common among our patients thinking of getting a transplant with FUE in Turkey. Reasons of hair fallout are different for men and women; the main reason in men is the genetic condition, and then stress, age, illnesses, medications and lifestyle; while in women, it´s caused due to hormonal disorders, pregnancy, lifestyle, emotional shocks and eventually genetics.

Are there foods that cause hair loss?

So, what is the best food for your hair loss problem? Well, diet and lifestyle have big influence on hair condition; additionally, the appearance of hair, skin and nails shows the general condition of the body, so by controlling their condition, you can discover emerging health problems.

Diet and lifestyle have a huge impact on the growth, development and amount of women and men´s hair. Of course, this is associated with vitamins, as well as micro and macro elements that people cannot produce by themselves. Therefore, they must be provided with food. Stress situations that cause the production of certain substances that affect hair growth and development, are also very important.

In this article, we will tell you about the most important diet ingredients that should be consumed in large quantities so that you can eat the best diet to stop hair loss. Fruit and vegetables are rich in vitamins and minerals, so they should be a significant part of your diet; but you also need to eat good quality proteins, preferably several times a week. Don´t forget that our body supplies nutrients to all organs, and at the end it nourishes hair, skin and nails.

That is why it is so important to consume as many good ingredients as possible. Besides, remember that most vitamins and minerals are not stored in the body, but consumed after eating them: that is why it is so important to follow a balanced diet and lead a healthy lifestyle. The main nutrients that can be distinguished in food are carbohydrates, proteins, fats, vitamins and minerals: let´s talk about them and the best foods for hair loss recovery.

Proteins

One of the most important hair ingredients is keratin. This is a very specific protein that owes its strength to sulphur. In the chemical structure of this compound, disulfide bridges can be distinguished, which provoke the enormous strength of keratin. Therefore, to have strong, beautiful hair it is necessary to consume a large amount of sulphur.

Sulphur is also a part of collagen, a component of the skin. Therefore, its consumption not only firms up the skin, but also causes a younger appearance and faster skin regeneration processes. In addition, eating sulphur will improve the appearance and health of your nails. Because of that, eating good quality proteins everyday will protect you from hair loss causes.

The largest source of sulphur in the diet are sulphur amino acids available in animal protein. Sulphuric amino acids that improve the appearance of hair, skin and nails are cysteine and methionine.

Both amino acids differ significantly from each other, but they play an equally important role in the body. Methionine is an exogenous amino acid, one that must be provided with food because the body cannot make it on its own. In contrast, cysteine is an endogenous amino acid synthesized in the human body.

Vegetarian or vegan diet and the importance of proteins

It is necessary to systematically provide essential sulphur amino acids in food. They are constantly used to build hair and cannot be stored in the body. That is why it is so important that products such as fish, meat, dairy products, eggs and legumes appear in the daily diet. Also wheat bran or oat flakes contain a significant amount of cysteine. Sulphur can also be found in products such as garlic, onions, peas, cabbages and offal.

Because diet is very important for protecting from hair falling, people with vegetarian or vegan diet must especially take care of the food they eat. The biggest problem with that practice is that diet without meat or products from animals reduces the amount of good quality protein, and thus also the sulphur amino acids needed to build hair.

Because of that, a vegan healthy hair diet needs to include alternative protein sources like lentils, pods, various seeds, nuts, lots of fruit and vegetables and especially green leafy. And a vegetarian diet should include animal products such as eggs, milk, cheese and more. Thanks to this article, you can learn more about the relation between food and hair loss and about what ingredients and natural food to prevent  hair loss should you eat.

Carbohydrates

Eating large amounts of sugars adversely affects the skin, both from body and head. In this way, too much sugar supply causes poor hair condition.

Sebum, which is secreted by the sebaceous glands and covers the hair, changes its composition under the influence of sugars. In addition, it is also secreted in greater quantity. This causes a bad condition of the hair and rapid developing of greasiness.

Therefore, people who have a large amount of sugars in their diet also have problems with matting and hair fall. So, to maintain a healthy and beautiful hair, you should limit their consumption.

Fats

Omega 3 Fatty Acids belong to the group of Essential Unsaturated Fatty Acids. These acids are not synthesized in the body, which is why they should be supplied with food.

Unsaturated Fatty Acids are divided into monounsaturated and polyunsaturated. Each of them performs different functions in the body. Omega 3 and Omega 6 are representatives of polyunsaturated fatty acids; it is very important to keep the ratio between Omega 3 and Omega 6 intake. These acids, when consumed in a 1: 5 ratio, show their best properties.

Unsaturated fatty acids have a great impact on hair health. The sebaceous glands secrete these acids, which makes the skin becomes more acidic, and this limits bacterial growth. Omega 3 also reduces the impact of negative solar radiation. This acid also supports the development of healthy and strong hair and protects against dandruff. In addition, it protects hair against split ends.

If you are looking for a food that´s good for hair loss, the largest amounts of Omega 3 can be found in sea fish, walnuts, avocados, flax seeds, rapeseed and soybeans. High content of Omega 3 fatty acids is also present in fish oil, which is worth supplementing. In contrast, Omega 6 is found in many types of oils, olive oil, sesame, pumpkin and sunflower seeds, and in avocados and almonds, too.

Vitamins

There are many vitamins that we can call hair vitamins, because they have a significant effect on hair falling. Let´s see the most important.

Vitamin A 

Otherwise known as Beta-carotene or Retinol, it is one of the so-called beauty vitamins. Vitamin A affects processes throughout the body. On hair, however, its main action is to stimulate growth. It also affects the formation of good-quality blood that nourishes the hair. Vitamin A protects hair against the effects of adverse weather conditions.

The main sources of retinol are tuna, mackerel, liver, milk, cheese - preferably fat and butter. It´s is also found in green, red and yellow vegetables and fruits. You should therefore consume foods to improve hair loss, like those rich in vitamin A with added fats.

Vitamin B5 

Also called Pantothenic acid, like other B vitamins this belongs to the water-soluble vitamins. Pantothenic acid affects the cell division of the hair matrix because it stimulates keratin-producing cells. Thanks to this, this vitamin builds and strengthens the hair structure. Vitamin B5 reduces hair greying by improving its pigmentation, too.

It also participates in the creation of sebum, which protects hair from drying. Thanks to this, it moisturizes the hair and protects it from adverse environmental factors. Finally it also provides the energy needed for hair growth.

Pantothenic acid is present in virtually all the nutrients we consume. However, the most vitamin B5 is found in: yeast, wheat bran, nuts, meat, broccoli, tomatoes, avocados, eggs, milk, legumes, lentils, mushrooms, in brown rice and in whole grain bread.

Vitamin B7 

Biotin, or vitamin B7 or vitamin H, belongs to the B group vitamins. It is one of the most important elements affecting the health of hair, skin and nails.

Biotin is included in enzymes that catalyze reactions in our body such as the synthesis of sugars, proteins and lipids. In addition, biotin is a source of sulphur, which is the basic building block of keratin, the main component of hair. Thus, it ensures a high hair strength and elasticity.

Biotin is called beauty vitamin because it affects the health of hair, skin and nails. By improving skin metabolism, this vitamin improves the nutrition of hair follicles, thereby accelerating hair growth. Biotin also reduces the secretion of sebaceous glands,  affects the thyroid gland, which disorder can cause hair loss.

The highest amount of biotin is found in the liver as well as yeast. A good source of this vitamin are also nuts, grains, eggs, tuna, sardines, salmon, meat or soy, dark rice, nuts, milk and cheese, beets and other vegetables such as tomatoes, cauliflower and spinach.

Vitamin B9 

Also callled folic acid, it mainly affects hair roots, because it stimulates hair stem cells to produce new cells, thus contributing to the growth and formation of new hair.

Folic acid is found in lentils, chickpeas, romaine lettuce, broccoli, spinach, cauliflower and beets, among others.

Vitamin C

Otherwise known as ascorbic acid, it has antioxidant activity; i.e. it protects our body against harmful free radicals that cause adverse changes in the body. Thanks to vitamin C, hair is more elastic and is less damaged.

Its main sources are citruses such as orange, lemon, mandarin, grapefruit, as well as peppers, tomato, papaya, Brussels sprouts and broccoli.

Vitamin E 

It´s s one of the antioxidants that affects the health of the hair because it improves the functioning of blood vessels. Thanks to this, nutrients are more effectively delivered through the blood to the hair follicles.

Vitamin E can be found in oils, fish and poultry, almonds, nuts, sprouts, spinach, tomatoes, oatmeal and bran. Therefore, anything containing this and other vitamins are good foods to eat for hair loss.

Minerals

Iron 

Iron is an important ingredient that should be included in your diet to maintain healthy and shiny hair. It´s associated with cellular respiration; cellular breathing provides the necessary energy for hair growth. Iron, through its effect on a specific enzyme, is responsible for the proper structure and timing of hair growth. For this reason, it is a very important mineral that protects against hair falling.

As in other cases, iron is first supplied to the larger organs of our body, and then to the rest of the hair. That is why it is so important to systematically consume this element in the right amount.

Iron can be found in: eggs, beef, yeast, fatty fish, nuts, legumes, nettle, parsley, dried plums, bran, beets, pumpkin seeds or avocados. However, remember not to consume more iron than the norm indicates because it could be harmful to health.

Zinc 

Hair is made of amino acids and is created thanks to them. Zinc in the body controls the metabolism of amino acids, therefore it affects the proper growth of hair, by affecting the formation of keratin.

Zinc also improves immunity and provides protection of body cells against free radicals. Besides it affects the regulation of sebaceous glands, and improves the absorption of vitamin A, too.

Zinc is found in many products, but consuming it together with some substances eliminates its beneficial effects. Therefore, it should be borne in mind that even consuming a large amount of zinc with both sweets or fibre, it will not be absorbed, so large deficiencies may occur.

Zinc can be found in oysters, beef liver, calf liver, stewed meat, roasted turkey, onions and green peas. Unfortunately, it is very difficult to satisfy the daily dose of zinc, because only oysters contain more than it: in other products, the zinc content is much lower. Because of that, it is very important to eat as much as possible products which include zinc to avoid hair problems as falling, and thus the need of a hair loss treatment.                                   

Copper 

Copper has a significant impact on our hair, because by strengthening the disulfide bridges found in the hair, it also strengthens their structure.

Copper also affects the formation of keratin, which is the protein from which hair is made. In addition, copper affects the colour of our hair, its elasticity, the skin reaction, as well as the aging process. The best sources of copper are liver, walnuts, bran, oatmeal, cocoa, meat and dairy products.

Silicon 

Silicon improves hair strength and elasticity. In addition, it also increases its thickness. Silicon also participates in the synthesis of collagen, keratin and elastin, thanks to which it affects the health of the skin, hair and nails.

Silicon improves the condition of the hair, increases its growth rate and reduces hair loss.

Silicon is found in many fruits, vegetables, brown rice, whole meal bread, potatoes, spinach, bran, oat flakes, strawberries, horsetail, garlic and chives.

Antioxidants

Antioxidants are substances that protect our body against free radicals and thus have anti-cancer properties. Antioxidants are divided into exogenous, i.e. those that are taken up with food, and endogenous, i.e. produced in the human body. Antioxidants include carotenoids, polyphenols, vitamins C and E.

Antioxidants improve the blood supply to the skin, which ensures better nutrition of the hair follicles, improving in this way the condition of the hair.

The largest sources of antioxidants are found in green tea, fruit (especially in blueberries), vegetables and nuts, as well as in wine, liver, tuna and eggs.

Despite providing the body with antioxidants in the diet, you should also remember to stimulate the formation of endogenous antioxidants. That is why it is important that the diet does not lack of fish, especially sea fish, nuts and sunflower seeds.

Can help just food to prevent hair loss?

Maintaining a balanced diet and caring for a healthy lifestyle is very important, but it should be remembered that both deficiency and excess of elements or nutrients causes significant damage to health. Therefore, you should eat moderately and consume the recommended daily dose of each of the elements and nutrients.

It is very important to take care of hair from inside. But also a second important thing after having good quality diet is nourishing hair from outside. To avoid hair fall problems it is necessary to use cosmetics with good ingredients, like hair loss shampoos.

In summary, we can conclude that there is not a good food for hair loss, just as there is not a diet for hair loss. The best diet to follow is one balanced and prescribed by a professional or by your doctor. At Clinicana we offer a free consultation service where you can ask any question related to food and hair problems. Besides if you are thinking of getting a hair transplant, you should take a look to our Hair Transplant in Turkey: Reviews section.