Can a poor diet cause hair loss?

Can a poor diet cause hair loss?

It’s uncertain how food affects the condition of the scalp and hair. On the other hand, research indicates that eating particular foods may raise your chance of losing hair. Simple carbs like grains and processed sugars are among them. Let’s talk about “Can poor diet cause hair loss.”

 It’s uncertain how food affects the condition of the scalp and hair. On the other hand, research indicates that eating particular foods may raise your chance of losing hair. Simple carbs like grains and processed sugars are among them. If you’re among the millions of American men and women who experience hair loss, your family history may not be as significant a factor as your lousy nutrition. Let’s examine the causes of hair loss and the products that can help you regain your hair in more detail.

Can poor diet cause hair loss-

In the medical community, alopecia is the common term for hair loss.

Numerous known causes of it exist, such as:

  •         hormonal dysregulation due to genetics
  •         hypothyroidism tension on the trauma and
  •         Infection of the hair
  •         chemotherapy
  •         Dietary variables, 
  •         such as supplement use and 
  •         Vitamin deficits can also contribute to hair loss.

The impact of nutrition on poor diet causes hair loss is discussed in this article:

The connection between hair loss and diet

The connection between hair loss and diet

 Drastically reducing calories and overindulging in food can lead to excesses or shortages in vitamins and minerals vital for healthy hair.

 Here are several critical nutritional elements that impact hair health in the interim:

Complete Protein

The general health of your hair depends on getting adequate protein in your diet. Protein makes up your hair; thus, eating a diet deficient in it might slow down or even induce hair loss in certain situations.

However, eating less protein is likely the issue if you reside in America. The average American consumes over twice as much protein as is advised daily (RDA), and even American vegans eat more than the RDA for adults.

As for the health of your hair, you might need to consume more protein. A biotin (vitamin H) shortage brought on by excess protein may result in hair loss.

important minerals

Minerals, including iron, zinc, and selenium, are crucial for healthy hair. Anaemia, for instance, is brought on by a diet deficient in iron, which can interfere with the growth cycle of your hair and the follicles’ ability to receive nutrients.

It would help to eat these vital trace minerals since your body cannot create zinc and selenium alone. Numerous studies show that insufficient selenium negatively impacts the health of your scalp and hair follicles, while insufficient zinc has been linked to both acute and long-term hair loss.

Important vitamins

Essential vitamins are either missing from a bad diet or are present at higher than humanly recommended levels. Furthermore, a lack or excess of some important vitamins can cause or worsen thinning hair about hair loss.

For example, if you consume more vitamin A than is recommended, your body cannot digest it, and too much is distributed throughout your body. A rapid loss of hair and disruption of the hair growth cycle can result from an overabundance of vitamin A.

Several food sources, including whole grains, soy, and yeast, include vitamin B7, often known as biotin, which is essential for the health of your hair. Lack of biotin causes your hair to become brittle and start falling out.

Foods that could make hair loss worse

Foods that may be detrimental to hair growth and health include:

simple sugars

According to scientists, consuming simple carbs stimulates the secretion of sebum, an oily material secreted by glands connected to hair follicles. Sebum helps keep hair healthy, but too much can cause inflammation, which is bad for hair health.

Additionally, eating sugary foods makes the pancreas produce more insulin, a hormone that damages the blood vessels in the scalp.

Fish that are rich in mercury

A case study from 2019 According to a reliable source, eating fish raised the levels of mercury in the blood of two ladies who were losing their hair. They saw an improvement in their hair loss after consuming less fish high in mercury.

Because fish is so high in nutrients, the Food and Drug Administration (FDA)Trusted Source suggests eating two to three servings of fish per week. For those who are having hair loss, sticking to fish low in mercury, such as tuna, salmon, and cod, may be helpful.

Red meat and fried foods

For the health of your hair, an earlier study from 2010, Trusted Source, advised staying away from red meat and fried foods. According to scientists, the overactivity of sebum and oil glands caused by these foods may hurt hair’s health.

Foods that support the growth and health of hair

Foods that support the growth and health of hair

Research on the relationship between food and hair loss is still in its infancy. However, according to a 2020 review by Trusted Source, a diet significantly deficient in calories, protein, or specific micronutrients may occasionally cause telogen effluvium, a hair loss.

A 2016 investigation According to Trusted Source, consuming a balanced diet that includes enough protein, vitamins, and minerals is essential for healthy hair development.

Some of the dietary suggestions are as follows:

Protein: Amino acids required for hair growth are found in proteins. Among the protein sources are –

  • Cottage cheese
  • Yogurt
  • Beans
  •  Nuts
  • Seeds for chickens
  • Eggs &
  • Fish

 Good fats: Besides hydrating hair, unsaturated fats may stop hair loss. Among the sources are fatty fish like-

  •  Salmon.
  •  Flax seeds
  •  Walnuts &
  •  Extra virgin olive oil

Vitamin C:

Vitamin C

The development of hair shafts may be adversely affected by a vitamin C shortage. Among the sources are-

  • Lush green veggies.
  • Strawberries &
  •  Citrus-based foods

 Folate: This B vitamin promotes the growth of new hair. Sources of folate include,

for example:

  • Beets 
  • Peas &
  • Asparagus

 Biotin: Biotin can encourage the growth of hair. Among the sources are –

  • Egg yolk
  • Swede potatoes
  •  Salmon
  •  Sunflower seeds
  •  Almonds

 Niacin: The health of your hair depends on this B vitamin. Among the sources are-

  •  Salmon
  • Marinara sauce for tuna
  •  Whole grains
  •  Peanut kernels

Additional advice on preventing hair loss

In addition to diet, the following essential habits may help avoid hair loss.

Giving up smoking :

Giving up smoking :

A 2020 Trusted Source study with one thousand healthy males discovered that smokers experienced hair loss more than nonsmokers. The findings imply that nicotine can hasten the thinning of hair.

Steer clear of hair-damaging products :

According to the American Academy of Dermatology Association (AADA), hair coloring, relaxing, and perming products can be harmful and could result in hair loss.

Refraining from tugging hair :

According to the AADA, haircuts that forcefully pull hair back against the scalp may result in irreversible hair loss. It’s also damaging to pull on hair as a stress reliever.

In brief

Foods and diets can have an impact on hair loss. For instance, consuming an excessive amount of simple carbs or mercury-rich fish may raise this risk. Eating a healthy diet, particularly one rich in micronutrients like vitamins B and C, can help to maintain and prevent hair loss. Fruits, nuts, and leafy green vegetables are some of these foods.

But this field of study is still very young. The risk of hair loss can also be decreased by adhering to essential hair care advice, such as avoiding items that damage hair.

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