No one\u2019s quite sure who first said, \u2018You are what you eat!\u2019 One thing everyone agrees on, though, is that whoever did say it was bang on the money; what we eat is essential to maintaining our general good health. It\u2019s also vital in the battle to keep our hair in tip-top condition. In fact, a good diet undoubtedly plays a role in the battle to keep our hair\u2026full stop.<\/p>\n
While some causes of hair loss, such as family history, are beyond our control, we can give ourselves the best possible chance of holding on to our hair and keeping it healthy by taking control of our diet. Read on to discover what you need to do!<\/p>\n
There are many reasons why people lose their hair or why it sometimes lacks vitality, shine and thickness. Damaging haircare routines, tight hairstyles, product build-up and illness can all sometimes be to blame. Failing to eat well is right there in the mix, too. Eating \u2018well\u2019 shouldn\u2019t be confused with filling our stomach until it hurts. It means eating the right foods to ensure that our body gets the balance of nutrients it needs.<\/p>\n
Failing to do so can have serious consequences for our hair. If our brain detects a nutritional imbalance or deficiency, it directs the available nutrients to the important organs of the body. As a result, hair follicles don\u2019t receive what they need to sustain a healthy growth cycle. So, what exactly is it that the hair follicles need?<\/p>\n
Research<\/a> published by dermatologists in 2018 has shown that a lack of vitamins B12 and D can lead to hair loss. The same report also highlighted that increasing the amount of vitamin D in one\u2019s diet can improve the symptoms of both androgenetic alopecia and telogen effluvium.<\/p>\n Vitamin D is found in oily fish like salmon, mackerel and sardines, as well as in red meat and eggs. Additionally, oily fish contains Omega-3 fatty acids which have been linked to hair growth. One study<\/a> found that a six-month course of omega 3 and 6 supplements successfully reduced hair loss and improved hair density.<\/p>\n Iron deficiency is a common problem, particularly in women, and has been linked to telogen effluvium. The role of iron during the hair cycle is not entirely clear, but it is thought that iron deficiency may interrupt the hair cycle\u2019s natural progression. You\u2019ll get plenty of iron from red meat, chickpeas, red kidney beans and fortified breakfast cereals.<\/p>\n Zinc is another essential mineral that plays a part in protein synthesis and cell division. Zinc deficiency can lead to brittle hair and telogen effluvium. One study<\/a>, undertaken by Korean researchers on over 300 people with diagnosed hair loss conditions, showed that all had lower zinc concentrations compared to a control group with healthy hair.<\/p>\n Foods rich in zinc include red meat, poultry, dairy products, beans, nuts, whole grains and breakfast cereals.<\/p>\n The importance of vitamins and minerals is that many, like zinc and vitamins A and E, have antioxidant properties. Antioxidants are important for their ability to prevent oxidative damage. They combat free radicals and guard against scalp inflammation which can lead to hair loss.\u00a0 Leafy green foods like spinach, cabbage and lettuce are good sources of antioxidants.<\/p>\nMinerals<\/h4>\n
Antioxidants<\/h4>\n
Other Nutrients<\/h4>\n