There are a few causes of hair loss, and poor diet is one of the first triggers to take into account. You might be snacking on junk foods recently or skipping meals every two times per day. Various food habits like these interfere with hair loss. This blog is all about the diet you should and should not follow. Incorporating these changes will transform your hair even without any external treatments.

The Link Between Diet and Hair Loss

Cutting down on meals or overeating habits can have unfavourable outcomes, such as weight loss and less immunity. Hair loss is another frightful consequence of poor nutrition. Eating less nutritious foods for longer periods may worsen existing hair loss. 

Hair loss signs to watch include excessive shedding, noticeable thinning, a receding hairline, and brittle hair, especially if you’re following a very restrictive or low-calorie diet. Eating nutrition-rich foods that promote hair growth is encouraged. The below list of nutrients is the one that you should target.

Also Read: Foods that Help Combat Dandruff

Foods that Trigger Hair Loss

Certain unhealthy foods harm hair growth. If the foods below are part of your diet, minimise your intake if you want to grow more hair than you lose.

Carbohydrates

Indians love rice. It has been part of our day-to-day lives for centuries and is more of a tradition and culture rather than just food—especially for South Indians. Disappointingly, as per the study, diets rich in carbohydrates even in simpler forms may contribute to hair loss. Because carbohydrates increase sebum (oil) production in the scalp. The minimal amount of sebum release is normal to protect the scalp. Whereas, an excess amount of it can lead to inflammation that is harmful to hair health.

Sugary foods such as traditional sweets contain large amounts of carbohydrates. They attack the regulation of insulin hormone, which negatively affects blood vessels in the scalp. People should avoid eating too much carbohydrates, such as cakes, candies, cookies, sweets, rice, pasta, and bread. Eating complex carbohydrates that include grains, beans and vegetables is encouraged.

Mercury content in Fish

While fish provides many omega-3 acids that promote hair growth, the mercury content in certain fish affects hair. A study performed with two women experiencing hair loss found they had high mercury levels in their blood from eating fish. The hair loss gradually reduced after stopping the intake of mercury-rich fish.

The Food and Drug Administration (FDA) recommends eating 2-3 servings of fish per week due to its high nutritional value. Thus, eating mercury-free fish such as tuna, salmon, and cod, could be beneficial for people experiencing hair loss.

Fried Foods and Meat

Deep-fried foods and heavy meat foods affect hair growth and have other negative outcomes such as acne, weight gain, puffy face etc. These foods harm hair health because they trigger the sebum-producing glands to secrete more oil (sebum) on the scalp.

Also Read: Debunking the Common Myths about Hair Loss

Foods that Promotes Hair Growth and Reduce Hair Loss

Various studies explored the effects of food intake on hair loss. One among them claims that Telogen effluvium (a type of hair loss) may sometimes protrude from lack of deficiency. Eating a balanced diet, including sufficient amounts of protein, vitamins, and minerals, is necessary for hair health and growth. The following are some of the food recommendations:

Protein

Every part of our body is made of proteins including hair strands. Proteins are rich in amino acids that are necessary for hair growth. Having enough protein in your plates is important for proper health regulation. A diet with extremely low proteins can cause a slow hair growth rate and sometimes even fall out. 

While adding protein to your diet is good, an excess amount of it might negatively impact biotin regulation, a deficiency in turn can cause hair loss. Taking adequate protein according to your BMI is crucial. If you notice brittle hair and shedding recently, consult a nutritionist or doctor for protein intake.

Examples of protein sources include:

• cottage cheese
• Soya chunks
• yoghurt
• beans
• poultry
• seeds and nuts
• eggs
• fish

Healthy Fats

There are two types of Fats—saturated and unsaturated. Saturated fats can increase bad cholesterol in your body and are often found in processed foods. Unsaturated fats are healthier one step ahead compared to saturated fats. They hydrate hair and promote hair growth too. Some sources include:

• fatty fish, such as salmon
• flax seeds
• walnuts
• olive oil

Vitamin C

Vitamin C is popular in the world of skincare to achieve glowing skin. Besides, it can also play a major role in giving healthy hair. Hair needs collagen as much as it demands protein. Vitamin C produces adequate collagen ideal for luscious hair. 

Most importantly, Vitamin C is anti-viral and anti-bacterial which can keep your scalp balanced and reduce dandruff. Androgenetic alopecia or male pattern baldness due to inadequate testosterone has been a widespread complaint among men. Vitamin C has proven its efficiency in preventing hair loss by inhibiting dihydrotestosterone(DHT), which is a leading cause of some forms of baldness. Some of the vitamin C-rich foods include;

• Green, leafy vegetables
• Strawberries
• Citrus fruits
• Potatoes
• Peppers
• Broccoli

Biotin

Biotin, also called Vitamin B7 is a deciding factor in hair loss. Lack of biotin leads to hair thinning and loss. In fact, it is primarily used to reduce scalp inflammation. Biotin subsidies the cell reactions, making the skin less sensitive to triggers. 

Taking biotin supplements is an alternative option and consuming the right amount is no harm. The daily recommendation for biotin is 30 micrograms for adults. In the case of Alopecia (hair loss), your doctor may recommend up to 3 milligrams per day. Always consult a doctor before biotin intake to check the deficiency. Some of the biotin-abundant foods are;

• Beef liver
• Eggs
• Salmon
• Pork chop 
• Sweet potatoes 
• Almonds 
• Broccoli

Niacin

Another important person from the Vitamin B family is Niacin (Vitamin B3) which equally plays a role as Biotin. It offers a range of hair benefits including increasing blood circulation, reducing scalp inflammation, increasing keratin (an essential protein for hair) production and improving hair texture. Hair loss gets reduced by the work of these perks together. 

Niacin intake can be taken through diet or supplements in the form of tablets, capsules, or pills. The recommended daily amount is 16 mg for adult males and 14 mg for adult women. There are topical niacin applications such as shampoo, serum or hair masks that you can buy. Some of the Niacin-rich foods are;

• Bananas
• Broccoli
• Brown Rice
• Spinach
• Nuts
• Tuna
• Marinara sauce
• Whole grains
• Peanuts
• Seeds

Iron

Iron deficiency is one of the common occurrences in today’s lives due to factors like weight loss, inadequate blood count and so on. But it directly links to hair loss. In fact, telogen effluvium, which affects the hair growth cycle, has some impact on the iron content in our body. Further deficiency may worsen the condition. Your doctor may suggest you include iron-content foods such as:

• liver 
• red meat.
• beans, such as red kidney beans, edamame beans and chickpeas.
• nuts.
• dried fruit – such as dried apricots.
• fortified breakfast cereals.
• soybean flour.

In worse conditions, you might have to take iron supplements to aid in better recovery.

Zinc

Zinc is a mineral that plays important roles in immune function, protein synthesis, cellular division, and more. Hair follicles shrink and have a slow growth rate seasonally. Zinc regulates the follicle balance and its recovery. Various people with hair loss conditions tend to have zinc deficiency than people without hair loss. Zinc is available in foods such as; 

• Oysters
• Nuts
• Seeds
• Legumes
• Tofu
• Shellfish
• Red meat

Or you could take iron supplements to speed up the process.

For more information, check out our previous and upcoming blogs. In case you doubt having skin or hair issues, kindly take our test assessment and get the doctor’s recommended products. We avail you 24 hrs one-on-one doctors’ support. Your health is our concern.