Hair loss is the consequence of multiple factors, one of the main ones being nutrition.The more than 100,000 hair follicles present on your scalp need proper nutrition to grow optimally.Since hair is not a vital organ or tissue, your body will never prioritize its nutritional needs over other vital organs.Therefore, a nutritional imbalance usually leads to hair loss.
Scientific evidence confirms thatnutritional deficiencyit can affect both the structure of the hair and its growth.The effects on hair growth include various types of hair pathologies, such asacute telogen effluvium- well-known effect after sudden weight loss or decreased protein intake, as well asdiffuse alopeciaobserved in niacin deficiency.Studies have also found possible associations between nutritional deficiency and chronic telogen effluvium, androgenetic alopecia (AGA), female pattern hair loss (FPHL), and alopecia areata.
Nutrition is a key factor in hair loss:Nutrient deficiency has an impact on hair structure, health, thickness, shine and growth.When nutrition is deficient inessential amino acids, proteins and micronutrientsand / or there is poor absorption, the health of our hair suffers significantly.
The intake of protein and amino acids as macronutrients, as well as essential micronutrients, contribute to hair growth and health.Certain minerals are essential, such asIron, Zinc, Selenium, etc; certain vitamins such asBiotin, Niacin, Vitamin D, A, E, Folic Acid,etc; and the intake ofprobioticsto facilitate the absorption of essential nutrients.Quality nutritional supplements or food supplements can help you optimally balance its levels.
Hair loss is a complex and multifactorial problem, therefore a change in your diet probably will not completely solve a hair loss problem.However, without proper nutrition it is difficult to find a solution.
Next, we propose7 key tipsso that through your diet you can achieve healthy and optimally nourished hair from the inside:
1. A balanced diet is essential to nourish the hair from the inside
Nutrition is a key factor in hair loss.Don't let your diet damage your hair.
Consume onevaried and balanced dietof proteins, vitamins and minerals, incorporating into your diet the essential nutrients you need for thicker, fuller and more youthful hair.
Cells needa balance of protein, carbohydrates, iron, vitamins and mineralsto run at peak performance.Therefore, if you follow an unbalanced diet or are following a restrictive diet, your hair may suffer.Even if you follow a vegetarian or vegan diet, a very healthy option, you should still balance well the intake of some key macronutrients such as proteins, since it may not include all the necessary elements for optimal hair growth and health (ie amounts protein and calories, below those recommended).For this reason, in addition to following a balanced diet, aadequate supplementationin these cases it is highly recommended to maintain hair health.
2. Foods to avoid
We recommend that you avoid or reduce your consumption of beverages with a high alcohol content, fatty foods such as fried foods or pastries, the consumption of sugary drinks and large fish (such as swordfish) due to their high mercury content, a mineral toxic to hair.
3. Watch out for refined carbohydrates
A diet with excessrefined carbohydrateshas shown a direct relationship with general and local inflammation of the hair follicle.
Therefore, avoid excessive consumption of sugar, white bread, refined pasta or rice and other foods that contain refined flour, and substitute them when possible for theirintegral counterparts.
4. Consume an adequate amount of Iron along with Vitamin C
Levels offerritinthey are very important for hair growth.TheironIt is a mineral associated with the production of hemoglobin that, through the blood, carries oxygen to the hair follicle, strengthening the health of the hair from the roots.
To get an iron intake in your diet, in addition to red meat, there are other less known sources such as legumes (ie chickpeas, lentils, etc.), dark green leafy vegetables (ie spinach, kale, etc.) and some shellfish (ie clams, etc).
Iron significantly increases its absorption if you take it together withVitamin C. Citrus fruits such as orange provide your body with vitamin C, a powerful antioxidant that is also necessary to create collagen.Eastantioxidanthelps fight free radicals that damage the hair follicle, while collagen synthesis is key to creating the protein structure that forms the hair shaft.
Some of the foods rich in Vitamin C to incorporate into your diet are: Red peppers, Broccoli, Kiwi, Grape, Strawberries, Parsley, Basil, Persimmon, Papaya, etc.
5. Protein foods are essential
TheKeratinIt is the protein that is found naturally in the hair and that represents its main component - around 95% - being the most important part of the hair structure.It is also found on our skin and nails.Inadequate levels of protein can contribute to the degradation of its structures.
By adding more protein to your diet, you provide a natural source of Keratin formation.It also increases levels of Iron, which is an important nutrient for healthy hair.
Including adequate amounts in your diet is vital for hair growth.Consumeprotein rich foodssuch as fish (eg salmon, tuna, anchovies), eggs, legumes such as chickpeas, tofu, dried fruits, walnuts, chicken, lean meat, etc.
6. Hydrate properly
Your body needs to be hydrated to function properly.Otherwise, your scalp, like your skin, can become dehydrated, creating a poor growth environment for your hair.
Drink water throughout the day and try to eliminate soda, other flavored drinks that contain more sugar than your body needs, and especially alcoholic beverages on a regular basis.
The amount of water needed varies from person to person and depends on several factors, including general health and intensity of exercise.However, as a general rule of thumb, you should try to drink a minimum of eight glasses of water (1.6 a day).
7. Probiotic foods
Theprobioticsthey are the best food to contribute to a healthy intestine and, therefore, to a healthy body.Foods that contain probiotics, such as yogurt or miso soup, containhealthy bacteriaof natural origin that help eliminate "bad" bacteria.Therefore, it is important to add healthy probiotic foods to your diet.