20 Foods To Prevent Hair Loss: Eat This, Not That!
Hair fall affects us all, regardless of age, weight, or gender. Studies show that around 40% of women suffer hair loss by the time they reach the age of 30.
Meanwhile, men start showing signs of hair loss even as early as 21 years old due to male pattern baldness.
Fortunately, hair growth can easily be restored by making several changes to your diet.
Combined with anti-hair loss products, eating the right food can curb excessive hair loss and promote hair growth. We've listed foods to eat to prevent hair loss. Check them out!
Protein-Rich Food To Prevent Hair Loss
Did you know your hair follicles mainly consist of protein? A study found a clear link between hair loss and a protein-deficient diet.
When the body doesn't absorb enough protein, it could trigger the hair follicles to go into a resting phase. Instead, the protein initially intended for hair growth will be used to facilitate body and organ repair.
This is why protein is one of the essential nutrients that help prevent hair loss, and it's so easy to include in your diet!
Eggs mainly contain protein and biotin, which facilitates keratin (type of hair protein) production.
Further, a single medium-sized egg (50g to 60g) is an excellent source of selenium, zinc, and other nutrients essential for hair growth.
A study also suggests egg yolk peptides can help stimulate hair growth through the human dermal papilla cells. These cells control the hair growth cycle, including hair production and new hair growth.
Chicken or poultry meat is another rich source of hair growth proteins, vitamins, and minerals. According to studies, there are potential links to nutrient deficiencies and hair loss.
There was a reported case of a selenium-deficient child with hair discolouration. However, the child's condition eased after taking supplements over a specific period.
Chicken contains high amounts of selenium, aiding hair development and fighting hair fall. Selenium also triggers an enzyme crucial for Vitamin C production.
Selenium and other antioxidants help promote hair growth and hair regrowth by eliminating harmful free radicals in the body.
In particular, fatty fish like salmon, tuna, trout, or mackerel are rich in Omega 3 fatty acids, which aid in hair growth.
These fatty acids are categorised into DHA, ALA, and EPA (docosahexaenoic, alpha-linoleic, and eicosapentaenoic acids).
ALA is an essential nutrient, meaning it isn't naturally found in the body. It must be derived from food sources, like fish and other plant oils.
While there is no direct link between hair growth and Omega 3 fatty acids, a study found that they could aid in hair growth by increasing the production of dermal papilla cells (DPC).
South Korean researchers from Jeju National University extracted hair follicle samples from rats. The treatment group, fed fermented fish oil, experienced a significant increase in the length of hair fibres (by 175.1% compared to the control group).
4. Lean Meat
Lean meat, like lamb, chicken, and pork, has naturally high iron levels. Like protein, iron is also instrumental in hair health and growth.
Iron allows the body to produce hemoglobin, a protein found in red blood cells. Hemoglobin delivers oxygen to the many cells in the body (including those that aid in hair growth), allowing them to grow and repair.
Many studies suggest an inverse relationship between iron deficiency and hair loss. Iron deficiencies have been related to several hair loss conditions, such as alopecia areata, androgenetic alopecia, telogen effluvium, and diffuse hair loss.
Foods Rich In Healthy Fats For Hair Growth
Aside from preventing hair loss, many foods also contain substances that give off shiny and lustrous hair. In fact, walnuts are an excellent source of selenium, biotin, and Vitamin B7.
These vitamins and minerals are known to hydrate the hair and scalp. Vitamin B7 and E keep hair follicles and strands sturdy, preventing the formation of split ends.
You can add more walnuts to your diet to achieve healthy hair. Or, you could also directly apply walnut oil to your scalp.
Aside from hair growth, walnuts can also help treat dry hair. They're an Omega-rich food that can facilitate natural sebum production on the scalp.
Like poultry and eggs, nuts are chock-full of nutrients crucial for healthy hair. Walnuts are excellent sources, but so are almonds.
A serving of almonds (about 30 grams) can help you meet your daily Vitamin E dietary requirements. Additionally, almonds contain various vitamins, minerals, and fatty acids related to hair health.
Like walnuts, almonds can also be applied to the scalp topically. You can apply sweet almond oil to the hair to keep it hydrated and prevent frizzy hair.
Seeds are another nutrient-rich hair food you should add to your diet. Sunflower seeds, in particular, contain beta-sitosterol, which can help prevent hair loss.
Beta-sitosterol can inhibit the production of DHT (dihydrotestosterone). This hormone is one of the leading causes of male pattern baldness.
Other seeds, like flaxseed and chia, are also rich in Omega 3 fatty acids, widely used as treatments against alopecia areata. These fatty acids also aid in reducing inflammation due to hair loss.
Vegetables As Foods For Hair
We're often taught to take it at face value whenever dietitians recommend a healthy dose of vegetables to be included in our diet.
But what's the science behind it? Can vegetables treat hair loss? Do they help improve hair growth in any way at all? The short answer is "yes". Vegetables, especially green leafy ones, are vital in hair growth.
Spinach is abundant in calcium, magnesium, iron, folic acid, phosphorus, and other vitamins. High levels of calcium help not only with bone health and development.
This nutrient also helps fight off female pattern baldness or telogen effluvium.
Spinach also has high levels of iron, which produces hemoglobin. This improves oxygen supply to the different parts of the body, including hair cells.
People with pattern baldness and perimenopausal hair loss often show low ferritin levels. Ferritin helps store iron in the body's tissues. Eating spinach and other leafy greens can ease the symptoms associated with these hair conditions.
Carrots are rich in beta carotene, an important antioxidant for many of the body's natural systems.
As hair food, carrots are nonetheless effective. The antioxidant helps strengthen hair strands by aiding in cell hair regrowth. It also maintains and develops the scalp and hair follicles for better moisture and lustre.
Nutritional deficiencies have long been linked to hair problems. This is why the body must adopt a diet rich in nutrients to compensate for such losses.
Vitamin C deficiency is commonly associated with hair health-related symptoms, like dry hair and brittleness. This is why Vitamin C-deficient patients may frequently have their doctor advise them on a diet rich in kale and other green leafy vegetables for the hair.
Kale also contains Vitamin C, helping fight off damaging free radicals. In addition, the Vitamin C content in kale aids in collagen production.
Collagen is a naturally-occurring protein in the body helping build and repair muscles, tendons, ligaments, hair, and skin.
Foods To Keep Your Hair Healthy
A popular ingredient for salads and smoothies, avocados are rich in vitamins, minerals, and healthy fats. The monounsaturated fats in avocados contribute to a healthy scalp, ensuring a nourishing environment for hair follicles to thrive.
Moreover, avocados are packed with Vitamin E, which can help promote healthy hair and fight against oxidative stress that may lead to hair damage.
Legumes, such as beans, are an excellent plant-based source of protein, iron, and other nutrients for promoting hair growth.
Beans are exceptionally high in soluble fibre, which can help regulate blood sugar levels and contribute to iron absorption. This ingredient is important for hair health because iron is crucial in delivering oxygen to hair follicles, ensuring optimal growth and preventing hair fall.
13. Sweet Potatoes
Sweet potatoes are delicious, versatile, and offer numerous hair health benefits. They are abundant in beta-carotene, which the body converts into Vitamin A.
This essential nutrient aids in sebum production, helping to keep hair moisturised and preventing a dry, itchy scalp. Additionally, Vitamin A can help combat thinning hair and promote thicker, stronger strands.
14. Greek Yoghurt
Greek yoghurt is another protein-rich food that can help fight hair loss and promote strong, healthy hair. It's a great source of Vitamin B5 (pantothenic acid), known for maintaining healthy hair and preventing hair thinning.
Furthermore, the probiotics in Greek yoghurt can improve gut health, indirectly contributing to better nutrient absorption and overall hair health.
15. Bell Peppers
Bell peppers, particularly the red variety, are a fantastic source of Vitamin C, which plays a crucial role in collagen production. Collagen is essential for strengthening hair and preventing breakage. Moreover, Vitamin C helps in iron absorption, ensuring hair follicles receive the nutrients necessary for optimal growth. Including bell peppers in your diet can help you maintain vibrant, healthy hair while fighting hair loss effectively.
Foods To Slow Down Receding Hairline
Salmon, a type of fatty fish, is rich in Omega-3 fatty acids, which reduce inflammation and promote healthy hair growth.
A study published in the Journal of Cosmetic Dermatology found that supplementation with Omega-3 fatty acids, antioxidants, and other nutrients significantly improved hair density and strength. Salmon is rich in essential fatty acids that support hair health and can slow down a receding hairline.
Soybeans are an excellent source of plant-based protein and contain isoflavones, which may help reduce DHT levels in the body.
A study published in the journal Biological and Pharmaceutical Bulletin found that soy isoflavones can inhibit the production of DHT, which could slow down hair loss associated with baldness.
DHT harms hair follicles, but a diet rich in soybeans and soy-based products may offer the nutrients needed for good hair growth and overall hair strength.
Foods To Help With Scalp Inflammation
Blueberries are rich in Vitamin C and polyphenols, which can help combat scalp inflammation.
An International Journal of Molecular Sciences study found that blueberry extract has anti-inflammatory properties, reducing the expression of pro-inflammatory markers. Blueberries can provide your body with powerful antioxidants to fight inflammation and support overall hair and scalp health.
Turmeric, a popular spice known for its vibrant yellow colour, contains an active compound called curcumin, which has been widely studied for its potent anti-inflammatory properties.
According to a systematic review in the journal "Foods", curcumin could effectively reduce inflammation in various conditions, including skin inflammation.
Ginger is another spice known for its numerous health benefits and anti-inflammatory properties. In a study published in the journal Nutrients, researchers discovered ginger and its active compounds, such as gingerols, have the potential to reduce inflammation by inhibiting the production of inflammatory cytokines.
Make ginger a part of your diet, even in supplement form, as it can help manage scalp inflammation and create a healthier environment for hair growth.
Conclusion About Foods To Prevent Hair Loss
While we may be concerned about our body's overall health, we may be guilty of neglecting hair health.
However, hair health is equally important, and one of the best ways to maintain our hair development is by making several changes to our diet.
However, dietary changes can only do so much to help with hair loss woes. Only professional hair loss treatment in Singapore can permanently resolve this hair problem.
Frequently Asked Questions About Foods For Hair Fall
Which Foods Can Cause Hair Fall?
If there are foods that can promote hair growth, you may want to stay away from foods known to cause hair loss:
- Refined carbs
- Greasy food
- Carbonated beverages
What Fruit Is Great For Hair Fall?
Apricot is one of the best fruits against hair fall. It has Vitamin E and other antioxidants that help repair the scalp and hair damage.
What Causes Hair Loss?
Hair loss can be due to several genetic and external factors. Other causes may be hormonal imbalance, a pre-existing medical or scalp-related condition, age, or stress.
What Vitamin Deficiency Causes Hair Loss?
Vitamin D is responsible for stimulating old and new hair follicles. Vitamin D deficiency is relatively common among the global population and can potentially lead to loss of hair or stunted hair growth.