Hair loss and its poor condition is a common problem, which increases especially during the fall and winter season. The causes of hair loss can be very different, but regardless of them, a diet rich in ingredients that hair and scalp need most - sulfur amino acids, vitamins A, C and E, omega-3 fatty acids, zinc and copper - turns out to be beneficial.

External care and the use of cosmetics is not enough to ensure the proper condition of the hair and scalp, and help should be sought by choosing the right products on the shelves in a grocery store, not just in a drugstore.

Thick and shiny hair that doesn't fall out excessively is largely due todieting . However, if you have always had thin and sparse hair, changing your diet will not cause a thick head of hair, but it will nourish your scalp, and your hair will receive a supply of nutrients that will make it stronger and shinier.

In the case ofhormonal changesoccurring with age in women and men, baldness cannot be stopped by changing the diet, but you can slow down this process a bit and take care of strengthening and nourishing your hair. If your hair started to fall out suddenly and it cannot be linked to any disease or natural body processes, you should take a closer look at your diet and introduce products rich in vitamins and minerals responsible for the condition of your hair and scalp.

Hair loss - the most common causes

The causes of hair loss should be sought both in the disturbed functioning of the body and the occurrence of diseases, as well as in an incorrect diet and external factors. General factors behind excessive hair loss include :

  • stress,
  • infectious diseases,
  • scalp diseases (e.g. mycosis),
  • incorrect diet,
  • smoking,
  • lupus erythematosus,
  • hyperthyroidism and hypothyroidism,
  • certain medications (cytostatic, immunosuppressive, thyroid, anticoagulant, heart disease, hormonal contraception),
  • UV radiation,
  • s alt and chlorinated water,
  • wind and sand,
  • fluctuating air humidity,
  • low temperature and snow.

Read more about>>>causes of hair loss.

Diet for hair loss - what to eat to stop hair loss?

•Vitamin A

Vitamin A stimulates the growth of hair follicles. If it is deficient, the hair becomes dry, brittle and prone to split ends. There may also be changes to the scalp, the so-called toad skin, i.e. hyperkeratosis, manifested by thickenings and calluses on the surface of the scalp. Vitamin A improves the chemical composition of lipids produced by the sebaceous glands, whose role is to moisturize the hair and protect it from weather conditions. Sources of vitamin A: broccoli, pumpkin, rosehips, kale, cabbage, alfalfa, carrots, apricots, parsley, fish oils, green and red pepper, oranges, tomatoes, watercress, celery, sweet potatoes, spinach, butter, dairy products and liver.

•Vitamin C

Vitamin C plays a very important role in the synthesis of collagen. In addition, it improves circulation in the scalp, and as a strong antioxidant, it prevents the damaging effects of free radicals generated, among others, by stress and environmental pollution. Vitamin C deficiency does not cause direct hair loss, but worsens the functioning of the hair roots, where the keratin protein is formed - an extremely important building block of hair. Vitamin C deficiency disrupts the production of keratin proteins, which affects their defective structure and, consequently, brittleness and splitting of the hair. Sources of vitamin C: black currant, blueberries, raspberries, citrus fruits, peppers, sauerkraut, parsley, kale, spinach.

•Vitamin E

Vitamin E accelerates hair growth by stimulating cell division of the hair matrix that builds the hair shaft. As a strong antioxidant, it prevents the secretion of the sebaceous glands from becoming rancid, which improves the quality of hair hydration. Sources of vitamin E: eggs, butter, nuts, oilseeds, e.g. sunflower seeds, soybeans, pumpkin, whole wheat bread, green vegetables.

•Vitamin B1, B2, B6

Vitamins B1 (thiamine), B2 (riboflavin) and B6 (pyridoxine) are involved in many metabolic processes in the skin, hair and nails. They play an important role in the production of amino acids - the building blocks of the hair. They participate in the processes of energy production, thanks to which the reproductive cells of the hair matrix can initiate the growth of the hair shaft. Sources of vitamin B1: beetroot, beetroot, dandelion, grapefruit, spinach. Sources of vitamin B2: beetroot, carrot, celery, green pepper, kale, parsley, spinach. Sources of vitamin B6: carrots, lemon, pears, potatoes, spinach.

•Vitamin B5

Vitamin B5 (pantothenic acid) stimulates the cells that build the hair shaft, i.e. keratinocytes, to faster production of keratin - the protein building block of hair. It enables daily hair growth because it is involved in obtaining energy that enables the multiplication of hair matrix cells. It is also responsible for the elasticity of the hair, its ability to absorb water and maintaining the necessary moisture. Sources of vitamin B5: beans, cabbage, cauliflower, green vegetables, bee pollen, royal jelly, grapefruit, oranges, sea fish.

•Vitamin B7

Vitamin B7 (biotin) has the ability to accumulate sulfur molecules from food and transport it to the hair-building matrix. The matrix produces strong and flexible bonds between sulfur molecules that hold the hair shaft together along its entire length. Even a small deficiency of biotin causes hair loss. In addition, vitamin B7 normalizes the fat metabolism, which prevents seborrhea and dandruff. Sources of vitamin B7: brewer's yeast, brown rice, cauliflower, egg yolks, offal, poultry, seafood, soybeans, spinach, grapefruits.

•Micronutrients: zinc, copper, iron

The most important micronutrients responsible for the condition of the hair are zinc, copper and iron. Zinc deficiency causes skin hyperkeratosis and increases hair loss. Copper deficiency causes hair structural changes and discoloration, and too little iron in women causes baldness. Sources of zinc: oysters, wheat germ, sesame seeds, pumpkin seeds, peanuts, beef, lamb offal, dark chocolate, watermelon. Sources of copper: cocoa, sunflower seeds, pumpkin seeds, hazelnuts, pork liver, parsley, oatmeal, buckwheat, green peas, wholemeal rye bread, walnuts, dark chocolate. Iron sources: beef, offal, canned sardines, boiled beans, cocoa, poppy seeds, soybeans, lentils, millet, green vegetables.

•Omega-3 fatty acids

Omega-3 fatty acids are the building blocks of many cells in the body. They significantly affect the proper structure of the hair follicle and hair shaft. They are responsible for nourishing the hair, strengthening them and moisturizing them. Sources of omega-3 fatty acids: oily sea fish, e.g. salmon, tuna, mackerel, herring, sardines, seafood, almonds, walnuts, rapeseed oil, linseed oil, peanut oil.

In order to change your diet to beneficial for the condition of your hair and scalp, you should minimize the factors that increase hair loss and weaken it. Each of the B vitamins significantly contributes to hair growth. Low-product dietwhole grains and raw vegetables, especially leafy greens, and rich in white flour and sugar, contribute to the deficiency of B vitamins. high cholesterol. The deficiency and excess of proteins, the basic building blocks of hair, also have a negative impact on the hair.

Diet for hair loss - recommendations

Strengthen your hair by introducing into the diet and excluding certain products, and it will regain its former shine and become stronger.

  1. Limit coffee drinking.
  2. Replace white sugar with a natural sweetener such as stevia, xylitol or erythritol.
  3. Eat plenty of fresh vegetables, especially dark green ones.
  4. Choose wholemeal bread and brown rice.
  5. Eat fish, especially oily sea fish, which will provide you with omega-3 fatty acids.
  6. Eat enough protein - beans, dairy, and lean meats.
  7. Eat beef twice a week, which is a source of iron, zinc and protein.
  8. Use he althy fats like canola oil, linseed oil, or olive oil.
  9. Choose nuts and oilseeds as snacks.
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