These are the foods you should eat to keep your follicles healthy
If you are what you eat, your hair can say a lot about your diet. It turns out that eating habits can potentially worsen premature hair loss. On the other hand, there are certain foods that can prevent it.
“As a hair loss surgeon, I often see the significant impact diet can have on hair health, and I wish all men understood that the foods they eat can actually play a role in the condition of their hair. Hair is a reflection of your overall health, and a poor diet can worsen hair loss, especially if you have a genetic predisposition to it,” said Dr. Ross Kopelman, hair transplant surgeon at Kopelman Hair Restoration.
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So before you start looking into hair transplants and hair loss treatments, take a close look at your diet and make lifestyle changes. Here’s what you need to know about the connection between diet and premature hair loss.
The connection between certain foods and hair loss
According to Medical News Today, research suggests that certain foods can promote hair health rather than foods directly causing hair loss. However, there is plenty of evidence that what you eat can have an impact on your locks. A review of 24 studies found that anti-inflammatory diets like the Mediterranean diet can improve hair health and prevent hair loss.
“Systemic inflammation leads to slow or no hair growth due to restricted blood supply,” says Tiffany Young, CEO and certified trichologist at Thin Hair Thick. “Some foods increase inflammation and inhibit hair growth.” For example, processed foods and excessive sugar can lead to inflammation. If you eat a lot of processed sweets, white bread, fried foods, or processed meats, you may very well be setting the stage for premature hair loss.
Mercury exposure is another insidious culprit to watch out for. This is tricky because fish has many health benefits—and the omega-3 fatty acids are good for your hair, too—but too much of a good thing can backfire. A 2019 case study of two women who suffered from hair loss found that eating fish like tuna caused them to have high levels of mercury in their blood. After changing their diets, their hair loss reversed.
Finally, according to Kopelman, inadequate intake of important nutrients can also lead to weaker hair follicles and premature hair loss: “Nutrient deficiencies, such as a lack of iron, zinc or vitamins like D and B12, can weaken hair follicles and lead to thinning hair or hair loss.”
Foods that prevent premature hair loss
So what should you eat to give yourself the best chance of having a full, healthy mane? Felipe Jimenez, PhD, president and chief science officer at NULASTIN, says you should first make sure you’re getting enough protein: “If you don’t eat enough protein, you can lose your hair. Remember, hair is made of protein, which means a diet rich in protein and amino acids will promote hair growth.”
If you choose animal proteins, you’re also likely to consume more iron and zinc. As Kopelman mentioned above, a deficiency in these two nutrients can lead to thin, brittle hair and hair loss. Zinc also plays a role in testosterone function, which can affect your hair.
Additionally, Jimenez recommends focusing on the following foods to get a range of nutrients that contribute to hair health:
- Eggs, beef liver, nuts, seeds, bananas, dairy products, beans and fish are excellent sources of biotin, a vitamin that is said to promote hair growth.
- Carrots, cantaloupe and beef liver are rich in vitamins A, B, C and E – important antioxidants that fight oxidative stress (and possible premature hair loss).
- Fish such as salmon and mackerel, flax seeds, nuts and chia seeds are rich in essential fatty acids that reduce inflammation and promote hair health.
- Citrus fruits, dark green leafy vegetables such as spinach, avocados, eggs, broccoli and asparagus are rich in folate and riboflavin – a deficiency in these nutrients has been linked to hair changes.
- Fruits like pears and mangoes, whole grains, nuts and seeds like cashews and sunflower seeds, and shellfish are rich in copper, which can increase blood flow, sending oxygen to your hair follicles.
Keep in mind that hair loss can be genetic and age-related. Even your best efforts to eat healthy won’t prevent this effect if you’re predisposed to it, but they may be able to slow the process. However, there are also many environmental factors that can lead to premature hair loss, from hormonal imbalances to nutritional deficiencies to a poor lifestyle. Focusing on eating antioxidant-rich fruits and vegetables, healthy fats and protein can only benefit your mane – and your overall – health.
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