Foods that prevent hair loss

Foods that prevent hair loss

If you suffer from unexplained hair loss,instead of using different types of shampoo, conditioner and hair oils try to change your diet and consume more food that can prevent hair loss.Although genetics play an important role in this process,you can take the preventive measures and changes in your nutrition.Like every part of our body,hair also need nutrients for growing and regenerating.All nutrients end up first in major tissues such as muscles and organs,we must ensure sufficient and varied amounts of nutrients that can provide healthy hair.

Omega-3 fatty acids

Omega 3 are essential nutrients that body can’t produce by itself so we must consume them through food.Omega 3 fatty acids feed cell membranes of the scalp and maintain follicles thus promoting healthy growth of hair.Maybe you didn’t know but we lose daily about 100 follicles every day that should be replaced.They also give elasticity to our hair and makes our hair stronger.

This is confirmed by the following study [1] which came to conslusion that confusing omega 3 fatty acids reduces hair loss in women,but on the other side they don’t promote hair growth.

Foods to eat: fish (tuna, sardines, mackerel, etc.), shells, walnuts, Flaxseeds, Brussels sprouts.

tuna

Tuna is good source of omega 3 fatty acids

Zinc

Zinc can help in regeneration and encourages the growth of tissue that helps maintain the health scalp and hair.It also plays an important role in balancing hormones( including the testosterone ) and support the production of secreting glands that are found on our scalp that help our hair to growth.According to data of the Office of Dietary Supplements [2] Zinc deficiency can cause deterioration to the hair and they recommend 11 mg of zinc per day for adult males and 8 mg for adult women.

There are also shampoos that contain pyrithione zinc, and research has shown that these shampoos improve hair growth.[3,4]

Foods to eat: oysters, Red meat, poultry, seafood, Beans, nuts, whole grains

Protein

If you look at hair structure you will see that is made of proteins.In any time our hair is in the phase of growth.That stage last about 2 to 3 years.After completion of this phase,it comes the phase of rest which lasts for three months before hair made it’s own form and direction so they can be replaced with new hair.Scalp approximiatly have about 120,000-150,000 strands of hair and they manage to sheds about 50 to 100 strands daily.But for most people this is not visible and they dont notice it, couse lets be honest that is really small objects to see with eye.But if unusually large amount of hair enter the phase of rest at the same time then the hair loss can become more noticeable.You should therefore ensure that you consume sufficient quantities of high quality protein daily.

There is also research that shows that protein Fgf9 can regenerate the regenerate the follicle in damaged skin in adult mice.[5]

Foods to eat: eggs, chicken, Greek yogurt, peas, beans, lentils, tofu, peanuts, lentils etc.

Vitamin A and C

These two vitamins play an important role because they support production of the sebum, which represents the oily substance which prevent the loss of hair follicles.There is no cell in our body that can function without vitamin A,but actually too much of this vitamin can (more than 15,000 IU daily) can be harmful or contribute to the loss of hair.[6] Because of that it is recommended not to consume more then 10,000 IU per day of vitamin A.[7] Vitamin C succor immune system, allowing cell growth which can prevent hair loss.This vitamin also with vitamin E  can improve blood circulation in the scalp.
Foods to eat: Carrots, Swiss chard, spinach, broccoli, apricots sweet potatoes, pumpkin.

carrots

Carrots are good source of Vitamin A and C

B vitamins

If you want to have strong hair be sure to consume enough B vitamins.The most important B vitamins for healthy hair are B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B9 (folate).Vitamin B5 (pantothenic acid) and B7 (biotin) can also prevent hair loss and prevent graying of hair.Vitamin B6 (Pyridoxine) participate in the creation of melanin which is responsible for the color of the hair.With B12 vitamin (riboflavin) it also help to create blood cells hemoglobin.Hemoglobin have function to transfer oxygen in all living cells in the body,including hair.

Research made in Poland shows that vitamin B6 can help in preventing hair loss in woman.[8]Biotin is also used as a cure in patients that suffer from alopecia areata.[9]

Foods to eat: spinach, beets, asparagus, broccoli, lentils, bell peppers

 

Silica

Silica plays key role in development of the skeleton.Recommended daily intake of silica can prevent baldness and stimulate hair growth.Silica also plays important role in formation of collagen, which is crucial for development of skeletal connective tissue.University of Cincinnati’s College of Pharmacy made a study about effect of silica on hair.The study outcome was positive and the woman who had taken biovailable silica daily for 9 months had thicker hair.[9]The content of silica in food can be decreased if the soil is chemical treated or if the food is processed.Thats why it is best to consume organically grown and unprocessed foods if you can afford ofcorse.

Foods to eat: cucumbers, oats, rice, wheat, strawberries, onions, avocados

cucumbers

Cucumbers are good source of silica

Selenium

This minerelsproduce trace elements called selenoproteins and they stimulate follicles which can lead to new growth.It is proven that this selenoproteins are playing important role in keratinocyte function and cutaneous development.[10]

Foods to eat: spinach, beets, asparagus, broccoli, lentils, bell peppers

Sulphur

Sulfur is a mineral which is found in cells of the human body, and especially concentrated in nail, hair and skin.Its consumption has many advantages such as reduction of inflammation of the skin, improves circulation blood and promote hair growth.The first signs of deficency of this mineral is dry skin and brittle hair and nails.

Foods to eat: onions, meat, fish, legumes, nuts, eggs, lettuce, turnips

Foods that prevent hair loss
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