A health diets consists of food groups rich in protein, vitamins and minerals the body needs to get around fit and able. That goes with maintaining a healthy set of hair on your scalp as well. A good diet is also your hair loss prevention diet as it delivers the nutrition your hair follicles need to keep on growing hair. And even if you are one of those genetically predisposed to premature baldness, it still pays to have a well rooted healthy diet.
Hair Loss Prevention
A high-fat and high-sodium diet contributes in hair loss. Such a diet harms our kidneys and increases the acidity of our blood, resulting in hair loss. Having a low-fat diet may help slow down the hair thinning process. According to some studies, male pattern baldness is connected to high testosterone levels, which may have resulted from consuming a high-fat and high-animal protein diet.
Too little protein in one’s diet, on the other hand, can also lead to hair loss since it can make the hair go into a resting phase.
Monosaturated fats, such as those found in nuts and extra virgin olive oil, encourages hair growth and revitalizes hair follicles.
Avoid ingesting foods with large amounts of carbohydrates, such as rice, pasta, and potatoes. Carbohydrates are converted to glucose during the digestion process, and this raises the blood sugar level of the body. Cutting down our blood sugar level helps in reducing hair loss.
Have no more than one drink of alcohol per day. Alcoholic drinks lower the zinc, vitamin B, vitamin C, and folic acid levels in our body. This would lead to a deficiency in vitamins that are important for the health of our hair. Moreover, alcohol contains a high level of sugar and calories.
Limit your caffeine intake. Caffeine decreases the levels of vitamins B and C, potassium, and zinc in our body. This deficiency in vitamins would strain the adrenal glands and this would increase the levels of dihydrotestosterone (DHT) levels, a form of testosterone that induces hair loss and prostate growth.
Soy protein stimulates hair growth. In one study, an increase of 15% in hair growth was observed. Good sources of soy protein include soy milk, tofu, fish, eggs, yogurt, and cheese.
Anemia is one cause of hair thinning. In order to avoid this, eat a lot of iron-rich foods. Examples include dark green leafy vegetables, dried fruits, cherry juice, liver, eggs, raisins, dates, and whole grain cereals.
Silica is another nutrient that helps improve the health of our hair. It reduces hair loss, promotes healthier hair regrowth, strengthens hair follicles, and gives shine and luster to our hair. Studies conducted in Europe have shown that silica intake slows down hair loss. An example of silica-rich food is raw oats.
3 Important Vitamins for Hair Loss Prevention
Vitamin A is an antioxidant that keeps the natural oils in your scalp. Foods rich in it are eggs, milk and milk products like cheeses as well as vegetables like broccoli spinach and cabbage. Poultry, fish and animal meats are also rich in vitamin A.
Vitamin B has 12 variants that promote the body’s growth and development as they increase metabolic rates and encourage healthy skin, the scalp and hair included. Vitamin B3 (Niacin) helps improve blood circulation to the scalp. B5 (pantothenic) helps fight skin disorders like acne as well as scalp disorders that lead to hair loss. B6 (pyridoxine) inhibits DHT production that keeps hair follicles from being nourished in androgentic alopecia. And B12 helps maintain the right metabolic rates to enable the cells to absorb all the nutrients delivered by the blood. All the vitamin B complexes can be found in fish, poultry, red meat and milk products. B12 is not found in vegetables. So vegetarians are advised to take diet supplements containing B12.
Vitamin C is one of nature’s most effective antioxidants that help maintain healthy hair and skin. It is most abundant in fruits and vegetables.
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