Contrary to popular belief, genetics can not always be blamed for severe hair loss and baldness. An inadequate diet can also be the culprit for poor scalp health and hair loss. If you are losing more than 100 hair a day, it is possible that diet-related factors and nutrient deficiencies are causing hair loss.
Although it is difficult to pinpoint the exact cause of hair thinning and loss, there is a strong link between lifestyle choices and hair health. Pay close attention to your diet “What To Eat To Stop Hair Fall Immediately” if you are losing more hair than usual.
Can Poor Diet Cause Hair Loss?
Having fatty, unhealthy, and lack of nutritious foods in the diet can trigger hair loss. Nearly 24 studies conducted recently suggest that anti-inflammatory diets contribute to overall hair health and inhibit hair loss. Such diets comprising nutrient-dense foods can stimulate the growth of hair.
A diet high in fatty foods may make the hair thinner and worsen hair loss. Besides poor hair health, these foods can also lead to a number of health conditions. A bad diet high in carbs and sugar can contribute to hair loss and accelerate the balding process.
Link Between Poor Diet and Hair Loss
As established earlier, a poor diet lacking essential vitamins and minerals is linked to hair thinning and hair loss. In addition, nutritional deficiency also influences the health of the scalp and the thickness of hair.
Malnourished patients with insufficient amounts of protein in their diets may have disrupted the hair growth cycle. Protein deficiency, low levels of zinc and iron, and lack of essential vitamins accelerate hair loss and prevent hair growth.
Tweaking the diet leads to the regrowth of healthier, thick hair. It does not require drastic changes, simply follow a protein-rich diet and reduce the intake of processed food. As you return to the proper diet, hair loss will be significantly reduced.
Foods That Trigger Hair Loss
There are certain types of food that accelerate hair loss and give rise to a wide range of health issues. For instance, sugary foods reduce the absorption of protein which is important for hair health.
Diets consisting of increased amounts of simple carbohydrates may result in hair loss. Although simple carbs boost the production of sebum which is beneficial for the hair, excessive amounts may lead to several hair problems and increased shedding.
Sugar-packed foods increase insulin production which has a negative impact on blood vessels found in the scalp. Avoid eating a significant amount of simple carbs to improve your hair health. Instead, complex carbohydrates are rich in nutrients vital for hair health.
Fish With High Mercury Level
Eating fish does not have a bad influence on hair health, it has high protein content and very little fat and calories. However, some fishes have high mercury content that makes the hair fall out. Eating mercury-rich fish regularly improves hair loss.
Owing to the good nutritional profile, healthcare professionals recommend having 2 to 3 servings of fish per week. If your hair is rapidly falling out, eat fish with low mercury content, for instance, tuna, salmon, and cod.
Red Meat and Fried Foods
Many studies suggest that fried foods and red meat have an adverse effect on hair health and trigger overactivity of oil glands and sebum. Stick to healthy foods having very little fat and calories and more nutrients to promote and maintain hair health.
Alcohol has a negative impact on the functionality of different organs, similarly, it results in rapid hair loss. Additionally, it reduces the level of zinc in the body which is essential for the growth and regrowth of hair.
Crash dieting is also linked to poor hair health and hair loss. This quicker and more drastic way of losing weight requires you to reduce calorie intake and food consumption. If the person is not consuming essential nutrients important for hair and overall health, it could result in hair loss type called telogen effluvium.
Foods That Promote Hair Health
Fortunately, reconsidering your diet and adding nutritious foods will reverse the hair loss caused by poor nutrition. To that end, include the following foods in your diet
- Protein – Protein and amino acids are essential for growing shinier, beautiful hair. Add protein-rich foods to the diet such as yogurt, cottage cheese, eggs, fish, poultry, beans, seeds, and nuts.
- Unsaturated Fats – Healthy fats will not only provide the much-needed moisture but make your hair regrow within a short time. Fatty fish, walnuts, flax seeds, and olive oil provide healthy fats.
- Vitamin C – Vitamin C contributes to hair health by protecting hair follicles from free radical damage. Increase the number of leafy vegetables, strawberries, and citrus fruit in your diet.
- Folate – Peas, beets, and asparagus are great sources of folate that lead to hair regrowth.
- Biotin – Biotin is linked to hair strengthening and is found in egg yolk, salmon, sunflower seeds, almonds, and sweet potatoes.
- Iron – In addition to other health problems, iron deficiency causes the hair to fall out. Iron-rich foods include beef, lentils, poultry, white beans, spinach, and dried apricots.
- Zinc – Eating foods with high zinc content as zinc deficiency leads to a slow rate of hair growth and rapid hair loss.
Change Your Diet to Regrow Hair
- Follow Protein-Rich Diet – Protein can not be fully eliminated from the diet as it is responsible for growing thick, luxurious hair. Protein-rich foods and shakes also slow down the balding process. Follow a diet rich in meat, fish, yogurt, lentils, and beans.
- Eliminate Processed Foods From the Diet – High sugar, processed foods only provide empty carbs and less nutrition which will influence hair health.
- Say No to Sugar – Avoid sugary foods and drinks if you want to reverse hair loss and restore hair thickness.
To take care of your hair, manage your stress, add supplements and essential nutrients to the diet, and massage your scalp regularly to promote hair growth. Luckily, hair loss linked with a poor diet can be reversed by following a proper diet. Do not just change the diet alone, contact a doctor to confirm if the hair loss is due to poor nutrition.