Hair loss and their poor condition are a common problem that intensifies especially during the autumn and winter season. The causes of hair loss can be very different, but regardless of them, a diet rich in ingredients that the hair and scalp need most – sulfur amino acids, vitamins A, C and E, omega-3 fatty acids, and zinc and copper.
How to deal with hairy problem?
Continuous care and use of cosmetics are not enough to ensure the proper condition of the hair and scalp, and help should be sought by choosing the right products on the shelves in the grocery store, and not only in the drugstore.
Thick and shiny hair that does not Fall out excessively is largely due to a proper diet. However, if you’ve always had thin and sparse hair, changing your diet will not cause a lush head of hair to appear on your head, but it will certainly nourish your scalp and your hair will receive a supply of nutrients that will make them stronger and shinier. In the case of hormonal changes that occur with age in both men and women, baldness cannot be stopped by changing the diet, but you can slow down this process a little and take care of strengthening and nourishing the hair. If your hair has started falling out suddenly and cannot be associated with any disease or natural processes in the body, you should look at your diet and introduce products rich in vitamins and minerals responsible for the condition of the hair and scalp.
Causes of hair loss
The causes of hair loss must be sought in both the disturbed functioning of the body and the occurrence of diseases, as well as in the incorrect diet and external factors. General factors causing excessive hair loss include stress, infectious diseases, scalp diseases (eg mycosis), abnormal diet, smoking, systemic lupus erythematosus, hyperthyroidism and hypothyroidism, some drugs (cytostatic, immunosuppressive, thyroid, anticoagulant, used for heart disease, hormonal contraception ), UV radiation, salt and chlorinated water, wind and sand, fluctuations in air humidity, low temperature and snow.
Diet for hair loss – what to eat so that your hair stops falling out?
Vitamin A stimulates the growth of hair follicles. In case of its deficiencies, the hair becomes dry, brittle and prone to split ends. There may also be changes in the scalp, so-called toad skin or hyperkeratosis, manifested as lumps and calluses on the surface of the scalp. Vitamin A improves the chemical composition of lipids produced by sebaceous glands, whose role is to moisturize the hair and protect against weather conditions.
Sources of vitamin A: broccoli, pumpkin, rosehips, kale, cabbage, alfalfa, carrot, apricot, parsley, fish oils, green and red pepper, oranges, tomatoes, cress, celery, sweet potatoes, spinach, butter, dairy products and liver.
Vitamin C plays a very important role in collagen synthesis. In addition, it improves circulation in the scalp, and as a powerful antioxidant, prevents the damaging effects of free radicals generated, among others, by stress and environmental pollution. A deficiency of vitamin C does not cause direct hair loss but worsens the functioning of the hair roots, where the keratin protein is formed – an extremely important hair building material. A deficiency of vitamin C disrupts the production of keratin proteins, which affects their defective structure, and consequently the fragility and splitting of hair.
Sources of vitamin C: black currant, blueberries, raspberries, citrus fruits, peppers, sauerkraut, parsley, kale, spinach.
Vitamin E accelerates hair growth by stimulating the cell division of the hair matrix, which builds its stem. As a strong antioxidant, it protects sebaceous gland secretions against rancidity, which improves the quality of hair hydration.
Vitamin E sources: eggs, butter, nuts, oilseeds, e.g. sunflower, soy, pumpkin, whole wheat bread, green vegetables.
Vitamin B1, B2, B6
Vitamins B1 (thiamine), B2 (riboflavin) and B6 (pyridoxine ) are involved in many metabolic processes in the skin, hair and nails. They play an important role in the production of amino acids – the building blocks of hair. They participate in energy production processes, thanks to which the germ cells of the hair matrix can initiate the growth of the hair shaft.
Vitamin B1 sources: beetroot, dandelion, grapefruit, spinach.
Vitamin B2 sources: carrot, celery, green pepper, kale, parsley, spinach.
Sources of vitamin B6 carrots: lemon, peas, potatoes, spinach.
Vitamin B5 (pantothenic acid) stimulates the cells that build the hair shaft, e keratinocytes, to produce keratin, the protein building material of the hair, faster. It enables daily hair growth because it participates in obtaining energy that allows the cells of the hair matrix to multiply. It is also responsible for the elasticity of hair, its ability to absorb water and maintain the necessary moisture.
Sources of vitamin B5: beans, cabbage, cauliflower, green vegetables, bee pollen, royal jelly, grapefruit, oranges, sea fish.
Vitamin B7 (biotin) has the ability to accumulate sulfur molecules supplied with food and transport it to the hair building matrix. The matrix creates strong and flexible bonds between sulfur molecules that bind the hair shaft along its entire length. Small biotin deficiencies already cause hair loss. In addition, vitamin B7 normalizes fat metabolism, which prevents seborrhea and dandruff.
Zinc, Copper and Iron
The most important micronutrients responsible for the condition of the hair include zinc, copper and iron. Zinc deficiency causes hyperkeratosis of the skin and increases hair loss. Copper deficiency causes structural changes in hair and discolouration, and too little iron in women causes baldness.
Zinc: oysters, wheat germ, sesame seeds, pumpkin seeds, peanuts, beef, lamb offal, dark chocolate, watermelon.
Copper sources: cocoa, sunflower seeds, pumpkin seeds, hazelnuts, pork liver, parsley, oatmeal, buckwheat, green peas, wholemeal rye bread, walnuts, bitter chocolate. Iron sources beef, offal, canned sardines, boiled beans, Cocoa, poppy, soy, lentils, millet, green vegetables.
Omega 3 fatty acids
Omega-3 fatty acids are the building blocks of many body cells. They significantly affect the proper construction of the hair follicle and hair shaft. They are responsible for nourishing, strengthening and moisturizing the hair.
Sources of omega-3: fatty sea fish, e.g. salmon, tuna, mackerel, herring, sardines, seafood, almonds, walnuts, rapeseed oil, linseed oil, peanut oil.
To change your diet to a favourable one for the condition of your hair and scalp, you should minimize the factors that increase hair loss and weaken them. Each of the B vitamins significantly participates in hair growth. A diet low in whole grains and raw vegetables, especially leafy greens, and rich in processed white flour and sugar contribute to deficiencies of B vitamins. Hair loss increases smoking, drinking large amounts of coffee and alcohol, and frequent consumption of animal products, contributing to high cholesterol. Hair deficiency and excess of proteins, i.e. the basic building blocks of hair, also have a negative impact.
Strengthen your hair by introducing into the diet and excluding certain products, and they will regain their former glow and become stronger.