How Diet Can Affect Hair Loss?

a woman holding a bowl full of green veggies

How Diet Can Affect Hair Loss?

Hair loss, often known as alopecia, is a frequent medical issue. There are several recognised reasons, including:

  • hormonal dysregulation genetics
  • Hypothyroidism's effect on hair damage infection
  • chemotherapy
  • Dietary issues, such as nutritional shortages and supplement usage, may also cause hair loss.

The hair shaft, which is visible, and the hair follicle, which is buried under the skin, are the two basic components that make up hair. The hair follicle is where hair develops. Hair follicles are dynamic and delicate structures. Hair follicle cells are among the fastest dividing cells in your body, so it's no surprise that vitamin deficits may inhibit hair development.

  • Iron insufficiency is the world's most prevalent nutritional deficit, and it may lead to hair loss. his issue is linked to telogen effluvium, which is a kind of hair loss in women characterised by a disturbance in the normal hair growth cycle. Excessive hair shedding and hair loss occur as a result of this.
  • Vitamin D is an important nutrient. Hair development and the condition of your hair follicles are both aided by vitamin D. Vitamin D levels have been shown to be lower in patients with hair loss diseases such as female pattern hair loss and alopecia (female pattern baldness), an autoimmune skin disease.
  • Zinc - Zinc is a mineral that is essential for immunological function, protein synthesis, and cellular division, among other things. It is required for hair follicle activity and aids in the prevention of hair follicle shrinkage and delayed growth. It also aids in the healing of hair follicles. These are some of the conditions:
  • hair thinning in men
  • hair thinning in women
  • telogen effluvium telogen effluvium telogen effluvium
  • Loss of weight - Hair loss may occur when individuals lose a large amount of weight. However, this is more common in severe circumstances, like after bariatric surgery or following an extreme diet that lacked appropriate calories and minerals. 

You could believe that hair loss following bariatric surgery is caused by nutritional insufficiency, and you'd be right. Hair loss may be caused by a variety of other circumstances. Other factors might also be linked to a higher incidence of hair loss. These are some of them: Smoking, alcohol, and a lack of sleep are all factors that contribute to sleep loss.

  • Crash dieting - To develop and remain healthy, your hair, like your body, needs enough calories and nutrients. Hair loss may occur as a result of your body not receiving what it requires. Crash diets are associated with calorie restriction, dietary deficits, and psychological stress, all of which are connected to hair loss.

What is Biotin, and why is it necessary for hair growth?

Biotin, commonly known as vitamin B-7 or vitamin H, is a nutrient that promotes cell development and fatty acid synthesis and metabolism. Biotin has been shown to prevent hair loss by raising follicle growth rate and encouraging keratin synthesis.

Biotin-rich foods for hair growth

  • Meat and Seafood: One of the finest sources of biotin and protein is lean meats and seafood. Did you know that cooked liver has a biotin content of 27 micro milligrammes? Biotin is found in adequate amounts in red meat, hog, turkey, and beef. Salmon and sardines are great sources of biotin for people searching for a low-fat intake.
  • One to six micrograms of biotin may be found in one slice of whole wheat bread. White bread, on the other hand, has a very low biotin content.
  • Biotin is abundant in egg yolks, which are regarded as a good source of vitamins. Consuming too much egg white, on the other hand, may lead to biotin insufficiency because eggs contain an ingredient that binds a protein called avidin, decreasing the body's capacity to transport nutrients evenly. Egg yolk is used in several hair masks to nourish and strengthen the hair.
  • Biotin-rich dairy products such as milk, yoghurt, buttermilk, and cottage cheese are beneficial to hair and skin.
  • Biotin is included in a 10-gram portion of soybeans. Fibre, protein, minerals, and vitamins are all found in soya beans. They may be used to boost the nutritional content of salads and curries.
  • Almonds, pecans, hazelnuts, and cashews: Almonds, pecans, hazelnuts, and cashews are high in biotin and may be readily transported as a nutritious snack.
  • Biotin-rich vegetables include onions, cucumbers, cabbage, and cauliflower, which may be cooked or steamed as a side dish or eaten raw in a salad.
  • Avocados, as well as strawberries, raspberries, and cranberries, are high in biotin. Additionally, the antioxidants in these fruits might benefit your hair and overall health. Fruit salads are a healthier alternative to sugary sweets and indulgences.

Worst foods that could cause hair loss

  • Sugary foods 
  • Foods with a high glycemic index
  • Alcohol 
  • Junk Food 
  • Diet Soda

Take Away

Hair loss may be caused by a variety of circumstances, including medical disorders, hormone imbalances and infection. Micronutrient deficiencies, not getting enough calories or protein, and taking large amounts of some dietary supplements  (hair damaging foods) are all causes that might cause hair loss. If you're losing a lot of hair, you should see a doctor to determine the reason or causes of your hair loss so you can receive the help you need.