Introduction
A healthy diet is, of course, essential for keeping a rising protein on any part of one’s biological body. Hair is an integral part of the human biological system, therefore it’s crucial to keep that in mind despite the fact that particular factors have been connected to hair loss. When one component of the body encounters issues, it may generate a domino effect that affects other sections of the body. Maintaining a healthy lifestyle, including a balanced diet and frequent exercise, is essential for a long and fruitful life.
Defining a balanced diet might be more challenging when the goal is to prevent hair loss. Vitamin A, all B vitamins (especially B-6 and B-12), folic acid, biotin, vitamin C, vitamin E, copper, iron, zinc, iodine, protein (of course), silica, essential fatty acids (EFA’s, formerly known as vitamin F), and water are among the most important vitamins, minerals, and nutrients to consume for healthy hair. Another factor in hair loss that may be triggered by certain foods is a malfunction.
A strategy for reducing hair loss with a healthy diet
The best way to ensure adequate consumption of vitamins and minerals is to eat a balanced diet. Buying a bunch of multivitamins from the health food store isn’t necessary or prudent if you want to get enough of the nutrients your body needs. The body is unable to fully absorb many vitamins sold in stores. Vitamin and mineral supplements, particularly those that are fat-soluble, may be hazardous if taken in excess, with negative side effects. It is usually advisable to receive the bulk of your vitamin and mineral needs from whole meals since this is far less likely to occur with food.
Vitamin A is essential for the growth of all cells and tissues, including hair. In addition, it collaborates with silicon and zinc to keep the sebaceous glands from drying up and becoming blocked. These glands are responsible for creating sebum, a critical lubricant for the hair follicle. Hair and scalp dryness, dandruff, and thickness are frequent symptoms of vitamin A deficiency. Vitamin A is inhibited by several things, including air pollution, smoking, very bright light, certain cholesterol-lowering medicines, laxatives, and aspirin. Vegetables of the red, yellow, and orange colour families, as well as certain dark green leafy vegetables like spinach, are excellent sources of vitamin A. So are liver, fish oil, eggs, fortified milk, and other animal products. Because of its fat-soluble nature, vitamin A may be stored in the body, making it simple to overdose on the supplement. Ironically, hair loss may be one of the side effects of vitamin A toxicity, along with dry skin and inflammation of the hair follicles. Inquire with an expert before beginning any supplement regimen with this vitamin. Overdosing on vitamin A is quite unlikely from dietary sources, hence it’s recommended that you make every effort to do so.
1. Anti-Hair-Loss (B Vitamins)
Because of their interdependent nature, all of the B vitamins must be present in enough amounts for a healthy body. Ingredients include B-6, folic acid, biotin, and
2. B-12 vitamin
Haemoglobin, the iron-containing part of red blood cells, relies on all of these factors to remain at optimal levels in the blood. Because haemoglobin is responsible for transporting oxygen from the lungs to the rest of the body’s tissues, a lack of these vitamins may lead to poor oxygen delivery and, therefore, unhealthy hair and skin. Fortunately, you can get these vitamins from some of the best foods around. The good news, since the body also requires a suitable quantity of protein to keep hair development going, protein-rich meals are also a good source of vitamin B-6. Foods high in B-6 and low in fat (when not fried) include liver, poultry, fish, pig, kidney, and soybeans. Whole grains, cereals, nuts, green leafy vegetables, orange juice, brewer’s yeast, wheat germ, and liver are all excellent sources of folic acid. Meanwhile, you can get enough of B-12 from foods like meat, fish, poultry, eggs, and other dairy products. Deficiencies in biotin are unusual outside of extreme malnutrition or intestinal illness since biotin is naturally produced by beneficial microorganisms in a healthy gut.
Please see your physician about biotin deficits and treatments for hair loss if you have a known digestive disease and are experiencing severe hair loss.
3. Nutritional Vitamin C
Collagen, an important structural protein in the body, is produced by this factor. Inadequate vitamin C levels have been linked to hair damage, including split ends and breaking, but this is readily fixed by consuming more of the vitamin. Peppers, citrus fruits, melons, berries, potatoes, tomatoes, and dark green leafy vegetables are all good sources of vitamin C. Vitamin E (IVT)
Boosting the scalp’s oxygen intake and circulation is essential. Foods rich in vitamin E include green leafy vegetables, almonds, grains, vegetable oils, and the majority of ready-to-eat cereals. Vitamin E deficiency is very unusual in the developed world, particularly in North America and Europe. There are dietary supplements available for the very unusual instances of vitamin E insufficiency, which is often brought on by an inability to absorb oils and fats.
4. Copper
is an essential element in making red blood cells and a trace mineral. Because oxygen must reach the hair’s shaft, which is why haemoglobin is so important; hair, like all other living things, cannot develop without it. However, unlike other parts of our bodies, hair does not breathe. To reiterate, liver, shellfish, nuts, and seeds are excellent places to get your copper fix.
5. iron
Iron is another essential mineral needed to make haemoglobin. Heme iron is simpler for the body to absorb than non-heme iron. To put it another way, this is the crux of the issue. Of course, most people know that red meat is a rich source of iron, although red meat is non-heme iron and is difficult for the body to absorb, as are many iron supplements. Good heme iron sources include green leafy vegetables, kidney beans, and bran. Additionally, one may boost the absorption of non-heme iron into the body by ingesting non-heme dietary sources and vitamin C sources in the same meal.
6. Zinc
Since it regulates cell division, tissue development and repair, and the function of the sebaceous glands in the scalp, it plays an important role in keeping hair in good shape. Protein synthesis and collagen production also rely heavily on it. As a result, zinc plays a crucial role in preventing dandruff and preserving healthy hair. Zinc deficiency is common among American adults. Oysters are very high in zinc content, although the majority of meals of animal origin, especially seafood, contain adequate levels of this mineral. Eggs and milk also contain zinc but in negligible quantities. Oats are a rich source of zinc that is quickly utilized by the body, while zinc from sources like nuts, legumes, and natural grains is of a different kind and is not easily used by the body.
7. Substances that Contain Protein
Meats, fish, milk, cheese, eggs, and yoghurt are just a few of the animal-based foods that are rich in protein. A person who consumes a typical Western diet does not need any extra protein. Possibly while protein is a component of hair, eating too much of it won’t stimulate growth and might even be harmful.
Complete proteins, which include all nine essential amino acids, are often available only in animal sources, making it difficult for vegans to get enough protein. Vegetables, grains, nuts, seeds, and legumes do not provide the same kind of protein as meat does. Other than soybeans, meatless alternatives are quite limited. Tofu and texturized vegetable protein (TVP) are two forms of soybeans that have been processed so that they may be used in a wide range of vegetarian and vegan recipes. In addition, all nine necessary amino acids may be obtained via a varied vegetarian diet.
8. Iodine
When it comes to hair, iodine is really essential. Shepherds have known for a long time that iodine-depleted soil prevents plants from producing wool and that this has a negative effect on livestock. Like our nails, our hair needs iodine to flourish. Synthetic iodine is added to table salt, but the body can not properly absorb it in this form, thus eating too much of it may be harmful. The thyroid may be negatively impacted by an iodine surplus. Avoid using iodized salt and instead, get the iodine you need from other foods. Salmon, seafood, lima beans, molasses, eggs, potatoes with the skin on, watercress, and garlic are all on the list of foods that contain a lot of toxins.
9. Silica
The trace mineral silica is one of the hardest elements essential to hair development to receive in one’s diet. Silicon, which is a type of silicon, is the second most common element in the earth’s crust, behind oxygen. There is no need to worry about silica deficit, since the Earth supplies all we need for health, including enough silicon.
As a result of the extensive processing of Western foods and the widespread use of chemical fertilizers and pesticides, trace minerals are mostly absent from Western diets. Although silica may not prevent hair loss at the follicle, it will prevent hair from becoming brittle and breaking off. The ageing process is slowed as a result of the product’s ability to stimulate cell metabolism and creation. Rice, oats, lettuce, parsnips, asparagus, onion, strawberry, cabbage, cucumber, leek, sunflower seeds, celery, rhubarb, cauliflower, and swiss chard are all good sources of silica. Several of these items, especially rice, make up a significant portion of the Asian diet, and research has shown that Asians have the healthiest and strongest hair. If you want to get the trace minerals that are often absent from North American soil and, by extension, American foods, it is essential that you acquire all of the following items from organically grown food sources. As a corollary, it’s best to consume these foods raw, or in the case of rice, unwashed, to preserve the trace minerals they contain.
10. Foods Rich in Omega-3 Fatty Acids
Essential Fatty Acids (EFAs) are a kind of fatty acid that the human body needs but cannot make on its own. Essential fatty acids are an important factor in maintaining supple skin, strong hair, and strong nails. Deficits in EFAs contribute to the development of common skin illnesses including eczema and seborrhea, both of which will be explored in further detail later in this book. To get enough EFAs, eat deep-water fish around three times a week, including salmon, sardines, mackerel, trout, or herring. If you need to increase your intake of EFAs but cannot or will not consume deep-water fish, a supplement may be your only option.
11. Water
incorporate the right quantity of water in your diet.
Hair follicles, like all other cells in the body, need enough moisture for optimal health and growth. A total of 64 ounces of water, or eight 8-ounce glasses, should be consumed daily.
Hair loss-causing DHT (Dihydrotestosterone) is increased in those who consume high-fat diets, although the connection between the two is not proven. However, there does seem to be a link between the two, since cultures that had relatively low-fat diets, such as pre-World War II Japan, suffered essentially no pattern baldness, but in post-World War II Japan, pattern baldness increased as the nation consumed a higher fat diet. Traditional Asian and African societies had low rates of male pattern baldness (MPB).
However, the same persons start to show signs of MPB after they arrive in North America. It has been suggested that dietary changes are a major influence in the development of MPB and androgenetic alopecia in persons of all racial and ethnic backgrounds who did not show such tendencies prior to coming to the United States. DHT’s primary component is testosterone, which is increased by high-fat diets. Although reducing one’s fat consumption may not harm, further study is needed before any firm conclusions can be drawn.
12. Fiber
Dietary fibre has a crucial role in facilitating the passage of undigested food from the stomach to the intestines. When food takes too long to pass through the digestive tract, it ferments in the intestines and prevents the body from absorbing the nutrients it needs.
This may lead to toxicity, which can overwork systems like the adrenal glands and causes hair loss, in addition to the starvation it causes. A suitable quantity of dietary fibre may be ensured by eating a healthy number of fresh vegetables, fruits, and legumes every day.
The solutions presented here focus on nutrition, but if you feel that you can’t eat well because of your job or because you just don’t enjoy certain foods, you may want to consider taking a supplement.
Vitamin and mineral supplements, with the exception of water, maybe consumed to meet the body’s needs. Take only supplements that have been organically chelated, which means that they were created using a natural base. In doing so, you improve your body’s ability to absorb the vitamins you take.
Certain vitamin and mineral supplements, such as fat-soluble ones, should be used with care since the body accumulates them.
Avoid taking vitamin A supplements unless your doctor tells you to. vitamin A may have serious health consequences. Vitamin A should ideally be obtained via food or a multivitamin that is naturally chelated. Keep in mind that both smoking and being exposed to secondhand smoke may prevent the body from absorbing vitamin A, so it’s better to avoid both if at all feasible.
13. Nutritional supplements containing vitamin E
You should take 400 international units (i.u.) of vitamin E daily at a minimum, and gradually increase your intake to 800 i.u. D-alpha tocopherol is the purest form of vitamin E and should always be used. Vitamin E in the synthetic form dl-alpha tocopherol is less bioavailable than other forms since it is generated from petroleum. See a doctor before using vitamin E supplements if you have high blood pressure or any other significant health condition.
14. Insoluble in fat, mineral
An excess of any mineral that dissolves in fat may be harmful, and zinc is no exception. As was noted above, copper is essential for a number of biological processes, including hair development and health. Zinc may deplete copper levels in the body. Take zinc supplements slowly, no more than 5mg at a time. Zinc lozenges are a popular choice for soothing sore throats. If you’re worried that you could be getting too much zinc, there’s a “technique” you can try. Metallic flavour develops when zinc levels in the body rise over the level at which they can be used. Paying attention to the metallic taste is the surest way to tell when you’ve had enough zinc and can stop taking the supplement.
How to Stop Hair Loss: A Guide for the General Public
Unless your doctor has diagnosed you with a serious iron deficiency, you shouldn’t use iron supplements. Avoid ferrous sulfate, the most popular kind of iron supplement sold in pharmacies, if you decide to take one. Because iron is not water-soluble, ferrous sulfate tends to build up in the body and eventually causes liver damage. Constipation, which ferrous sulfate may produce, is not only unpleasant but also associated with a host of health issues. Florida, an iron supplement offered in both liquid and tablet form, is one option since it does not include ferrous sulfate.
Few foods cultivated in North America contain significant amounts of silica, suggesting that supplements may be necessary. The herb horsetail is an excellent resource for the mineral silica. But this plant may be harmful if consumed whole, crushed, in pills, or in capsules, thus it is crucial that you never take horsetail directly or take a supplement manufactured from unprocessed horsetail. For optimal effectiveness, horsetail should only be consumed as an aqueous extract of the plant. You may find this form by asking a health food shop employee or a herbalist for assistance. Avoid silica gel because it is suspended in water, yet it is not an aqueous solution. Silica may also be found in nettle, and you can get Nettle Root Extract at most health food shops.
Essential fatty acid (EFA) supplements may be obtained in a wide variety of grocery stores, drug stores, and health food shops. Oils from deep-sea fish and plants are among them. So are flaxseed oil, wheat germ oil, and evening primrose oil. Due to its high vitamin A and D content, Cod Liver Oil is not suggested as a source for EFAs. Taking the quantity of Cod Liver Oil required to attain adequate quantities of EFAs would lead to toxic levels of these vitamins. Evening Primrose Oil and Flaxseed Oil are suggested nutritional supplements. Both oils may be bought in capsule or oil form. Remember that EFAs’ efficacy is reduced by saturated fat, so if your diet already contains a lot of saturated fat, you may want to consider cutting down on it.
Juicing is a healthy and delicious method to get a lot of the nutrients your body needs, including the vitamins, minerals, and trace minerals we just discussed. Juicing, especially with organic fruits and vegetables, may give you a nice energy boost and promote healthy hair. The body absorbs the nutrients in juices just as efficiently as it would if they came from a full meal. The high enzyme content of fresh juices is helpful since the body may store them and utilise them later when eating cooked meals, which have lost their enzymes in the cooking process. This effect is lost when storing juice or buying pasteurized juice from the store, but the minerals and vitamins are still there and may still be beneficial. Juicing is one of the best ways to absorb all the nutrients included in the foods listed above. Organic carrot juice is a rich source of several minerals and vitamins, including silica, sulfur, iron, and potassium. Carrots, like most other roots, are an excellent source of essential trace minerals. Cucumber juice’s strong silica and sulfur content amplify the benefits of carrot juice. High in iron, vitamin A, and other essential vitamins and minerals, organic spinach juice is typically blended with lettuce and carrot juice, themselves excellent dietary sources of silica and vitamin A. Spinach juice that is not organic may contain dangerously high levels of pesticides. Kidney stone sufferers should also stay away from spinach juice since it is high in oxalic acid, which speeds up the formation of kidney stones.
You should limit or eliminate your consumption of a few specific foods and substances.
Alcohol, coffee, sweets, and nicotine may all deplete nutrients and increase adrenal levels, which in turn increases androgen production and hair loss. Saturated fat and cholesterol-rich meals are also associated with elevated DHT levels, thus limiting your intake of these foods is recommended. Furthermore, regular use of table salt has been associated with thinning hair. Since the usual diet already supplies the daily need for sodium, more salt should never be used. If you don’t eat a lot of seafood, which is rich in iodine, be sure to use iodized salt while cooking. Iodine is an essential mineral for healthy hair.
Hair-loss disorders including eczema, psoriasis, seborrhea, and maybe a few others can be caused by toxaemia, among other things. There is no solution for these disorders beyond cleaning and maintaining a healthy diet to enable the body to recover itself, thus it is essential to keep your system clean. A high-fibre diet, as indicated before, as well as the usage of supplemental fibre, such as that given by swallowing psyllium husk as a bulking agent with laxative agents, is recommended for regular cleaning.
Conclusion
While there are several potential causes of hair loss, malnutrition is almost always to blame. Hair loss due to malnutrition may be stopped by switching to a diet that contains the foods listed above. Whether or whether malnutrition is to blame for your hair loss, changing to a healthy diet will improve your overall health
