Diet and Hair Loss: Understanding the Connection
A recent study suggested that drinking a lot of fizzy beverages might contribute to hair loss, highlighting how essential diet can be for this issue, which impacts countless individuals.
Experts have now pointed out that several common foods, like pasta, sliced bread, and nuts, may also play a significant role in hair health. It turns out that healthy hair relies heavily on a continuous intake of nutrients. While factors like genetics and health conditions are undeniably influential, what we consume can either worsen or alleviate these issues.
Dr. Ellie Rashid, a dermatologist at the OneWelbeck clinic, emphasizes the significance of diet. She notes that lacking crucial nutrients can lead to brittle hair or increased hair shedding. For instance, iron deficiencies can hinder hair growth, and a shortage of vitamin D is often associated with thinning hair.
Pattern baldness is the most prevalent reason for hair loss, primarily influenced by genetic factors and hormones. Another cause is alopecia areata, an autoimmune disorder where the immune system surprisingly targets hair follicles. Dr. Rashid believes that diet can influence both conditions, explaining that while various factors can lead to hair loss, diet acts as a kind of switch that can either amplify or mitigate these effects.
She suggests getting blood tests to check levels of iron, zinc, vitamin D, and folate, as well as maintaining a balanced diet. Incorporating iron-rich foods like red meat, lentils, and dark leafy greens such as spinach and kale can be beneficial. Furthermore, vitamin D levels can be enhanced through sunshine and supplements, while zinc is abundant in sources like pumpkin and sesame seeds.
While certain foods can bolster hair health, research indicates that others might actually trigger or speed up hair loss. Here’s a summary of foods that could be harmful to your hair, as well as those that can sustain it.
Avoid Refined Carbs
Foods high in refined carbohydrates — think white bread, sweets, and sugary drinks — are often processed and can lead to rapid blood sugar spikes. A study published in 2016 in Menopause Review highlighted that the intake of heavily processed foods rich in simple sugars is a contributing factor to increased hair loss.
These insulin spikes have been shown to create disturbances in blood vessels, which in turn can limit oxygen delivery to the scalp. Dr. Rashid advises opting for wholemeal alternatives instead. She stresses that refined carbs can drive inflammation and negatively impact cellular functions critical to hair growth.
Limit Brazil Nuts
Brazil nuts are loaded with selenium, which supports various bodily functions, including the immune system. However, excess selenium can be detrimental to hair. Dr. Paul Farrant, another dermatologist, cautions that you really only need one Brazil nut per day to meet your selenium requirements; going overboard could lead to brittle hair and disrupt the hair cycle.
Be Cautious with Tuna
While many enjoy tuna sandwiches, larger tuna species like yellowfin and bluefin can accumulate mercury from their diet, which poses risks to the nervous system, kidneys, and even hair follicles. Dr. Farrant adds that while most people consume tuna in safe amounts, heavy metal poisoning is still possible and can negatively impact hair growth.
Eggs are Excellent for Hair Health
If you’re looking for a food that truly benefits your hair, eggs are at the top of the list. They’re rich in protein and essential vitamins that can help keep hair resilient and shiny. Dr. Farrant claims that a diet abundant in eggs supports strong hair, as hair is primarily made of keratin, a type of protein. Eggs also provide vitamin B12, folate, and vitamin D — all crucial for the hair growth cycle. Interestingly, how you prepare your eggs doesn’t diminish their hair health benefits.
