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Want to Prevent Hair Loss? Eat these Foods

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Losing your hair? You may not have to. Read on to see how nutrition and hormone changes could prevent and stop hair loss.

Your hair is an indicator of your overall health. If your hair is limp and dull, you are probably not receiving the nutrients that you need. Studies indicate that proper nutrition and hormonal balance can work together to even prevent hair loss. Read on to see if nutrition is the key to preventing your hair loss.

Types of Hair Loss

If you are losing your hair, it could be triggered by one of these conditions:

Effluviums

Effluviums is a type of hair loss where hair follicles are dormant for a while. They are capable of producing hair, but they don't enter the hair growth stage when they should. Instead, they can lie dormant for several years, which gives the appearance of thinning hair even though the follicles can still produce hair. This form of hair loss is typically triggered by stress, trauma, and hormonal imbalances and can be reversed with lifestyle and diet changes.

Alopecia Areata

AA is a type of hair loss triggered by an overactive autoimmune response. The body sees hair follicles as invaders and attacks them. In some cases, resetting the hormonal system and resetting the immune response through diet and nutrition can reverse the effects of AA, but for a few people, AA is permanent. Hair Shaft Defects A few people have defects in their hair shafts which makes hair loss more likely. Lose hair shafts and hair that breaks easily are both under this category. Strengthening the hair follicle and the quality of the hair through nutrition could help solve some of these issues.

Androgenetic Alopecia

Androgenetic alopecia is the most common form of hair loss for men and women. This type of hair loss results in thinning hair, receding hairlines, and total baldness. Women typically do not lose all their hair, but it is common in men. Androgenetic alopecia is linked with other health problems, including heart disease, an enlarged prostate, and diabetes are linked with this type of hair loss. Hormonal imbalances are considered factors in developing Androgenetic alopecia. The best way to reduce risk and slow the progression of hair loss is by balancing hormones through diet and targeted supplements.

The Nutrients Your Hair Needs

Your hair needs a variety of nutrients that can not only produce healthy strands of hair but will also keep inflammation at bay and balance hormones that contribute to hair loss. The following foods and nutrients have been linked with creating a healthier head of hair:

Foods/Nutrients to Prevent Hair Loss
  • Red meat
  • Oysters
  • Whey protein
  • Blueberries
  • Eggs
  • Beer
  • Salmon
  • Brazil nuts
  • Saw Palmetto
  • Green tea
  • Beta-sitosterol
  • Almonds
  • Vitamin D

Red Meat

Iron deficiency can lead to thinning hair. The American Family Physician states that thinning hair can often be a sign of low iron in the diet. Consuming red meat is an easy way to boost your iron content. However, if you are showing other symptoms of iron deficiency, such as chronic fatigue, pale skin, and nails that peel up on the corners, talk to your doctor about taking an iron supplement.

Oysters

Oysters are high in zinc which can produce healthy hair and reduce hair loss. Daily oysters are not practical for everyone, but zinc can also be found in poultry, red meat, and beans.

Protein

Strong hair is produced by protein and keratin. Low-protein diets can cause thinning hair triggered by extended hair shaft resting. Any source of protein will work, including whey, dairy, or meat.

Blueberries

Blueberries are high in antioxidants that will fight free radical damage caused by stress. Stress can trigger hair loss and ensuring your antioxidant intake is high can prevent some of this damage.

Eggs

Eggs are a natural source of biotin, which strengthens nails and hair. A lack of biotin can cause hair that is weak, breaks easily, and falls out easily. You can boost your biotin intake by eating one egg a day. A supplement of 2.5 milligrams of biotin can also jumpstart healthier hair.

Beer

Although it doesn't have many other health benefits, beer might be good for your hair health. A beer has high silicon content, which is necessary for healthy hair growth. Silicon boosts circulation in the scalp leading to improved hair appearance, texture, and thickness. One beer contains all the silicon you need per day.

Salmon

Salmon contains protein and biotin, both necessary for hair health. Salmon is also high in inflammation-fighting omega-3 fats, which produces healthy hair follicles and hair.

Brazil nuts

A study on rats found that when rats were deficient in selenium they had less fur. Selenium fights oxidative stress that can lead to hair loss and is useful for balancing hormones.

Saw Palmetto

Saw Palmetto is a natural herb that can block the conversion of testosterone to DHT. DHT has been linked with a variety of negative health conditions, including prostate cancer, heart disease, and hair loss.

Green Tea

Just like saw palmetto, green tea can prevent testosterone from turning into DHT, which could prevent some hair loss and encourage healthy hair growth.

Almonds

If you are feeling chronically stressed, boosting your magnesium intake can help. Magnesium can fight symptoms of stress in the body, including hair loss. Magnesium is also used to regulate hormones, which is another common factor in hair loss. If you have ridges in your nails you may be low in magnesium.

Vitamin D

Recent studies have found that individuals with low vitamin D levels are more likely to have hair loss. A study published in Skin Pharmacology Physiology found that women who had greater hair shedding were more likely to be low in vitamin D.

Food Can Prevent Hair Loss

Hair loss is typically a sign of something wrong although it is common to see many men and women with significant hair loss. While genetics can influence hair loss to some extent, stress, hormone imbalances, and nutritional deficiencies also play a much larger role that is typically considered. If caught early enough, it is possible to slow or stop the progression of most kinds of hair loss. However, once hair is completely gone, getting it to come back is much harder. That is why prevention is key for hair loss in both men and women.

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