Everyone desires to have healthy and strong hair. And as an individual age, this desire progressively grows stronger. But how fast hair can grow is influenced by several factors such as overall health, age, exposure to the environment, medications, genetics, and diet. Although you cannot alter factors like genetics and age, what you have in your control is your diet. Following a diet that is not nutritious can lead to hair loss. This is due to the fact that minerals and vitamins play a crucial role in the growth cycle of the hair follicle and cellular turnover. According to studies, vitamins like A, E, C, biotin (B7), riboflavin (B2), and B12, and minerals such as Iron along with some other essential nutrients are linked with curing hair loss. Let us see which foods cause hair loss.
Foods That Cause Hair Loss
Listed below are some of the foods that can lead to hair loss and should be avoided:
1. Simple Carbs
Studies have suggested that consuming a diet high in simple carbohydrates enhances sebum production, which is an oily substance released by the glands linked with hair follicles. While sebum is crucial for hair health, too much of it can cause inflammation which in turn negatively impacts hair health.
Sugary foods signal the pancreas to escalate insulin hormone production, which impacts blood vessels that are found on the scalp. Hair loss can occur because of an imbalance of hormones. It is always good to opt for healthier complex carbohydrates that ensure a rich supply of nutrients and maintain good energy levels.
So, the first step in reducing hair loss is to avoid simple carbohydrate-enriched food items such as cakes, cookies, and candy. Instead, opting for complex carbohydrates such as beans, whole grains, and vegetables are much healthier and an alternative choice of foods for hair fall reduction.
2. Fried Foods and Red Meat
A study conducted in 2010 suggested that foods that cause hair loss include red meat and deep-fried foods. Similar to simple carbohydrates, these foods also cause sebum production and oil glands to be overactive. This badly affects hair health and can ultimately cause hair loss.
3. Fish High in Mercury Content
Amongst the list of various foods for hair loss, it was found that people eating certain fish (shark, ray, swordfish, barramundi, gemfish, orange roughy) had high amounts of mercury levels in their blood. By reducing the consumption of such fish, it was found that the rate of hair loss improved significantly. As per nutritionists, it is advised that eating fish low in mercury content such as tuna, cod, and salmon about two to three times weekly was beneficial for those facing hair loss. This is because these foods are really high in nutritional profile.
Foods That Improve Hair Health
Here are some of the foods that can help you improve the health of your hair:
Eggs are a good source of biotin and protein, and other nutrients that are vital for hair growth. Biotin enhances the production of the hair protein known as keratin. Eggs are therefore considered one of the important sources of foods for hair loss reduction.
Spinach is packed with healthy nutrients such as iron, folate, and vitamins A and C. Instead of indulging in foods that cause hair loss, switching to healthier options like spinach, can promote better hair growth. This is due to the fact that spinach is a good source of iron, which helps red blood cells carry oxygen to all body parts. This boosts metabolism and the natural ability of the body to grow and repair damaged hair follicles.
Berries are packed with vitamins such as vitamin C and compounds, which supports hair growth. Vitamin C has a good amount of antioxidant properties that protect hair follicles from getting damaged by harmful free radicals. The body also makes use of vitamin C to create collagen, the protein that helps strengthen hair roots and shafts, and prevents it from breakage.
Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A through a chain of reactions. This is linked to hair growth. Sweet potato is highly recommended as one of the foods for hair loss cure due to the fact that it has high vitamin A content, which impacts sebum production and favorably maintains healthy hair.
Avocados are nutritious, delicious, and a good source of healthy fat. They are full of vitamin E, which functions like an antioxidant preventing oxidative stress. Avocado is another food for hair fall reduction that protects the scalp and the skin from oxidative stress.
While following a diet routine, it is necessary to be mindful of the effects of food items that you are consuming. Eating food products that are damaging, not only impacts health by increasing weight or causing gastrointestinal issues but also takes a toll on skin and hair health. It is best to avoid foods that cause hair loss such as simple carbohydrates and fried foods. Instead consume/chomp down on food for hair fall reduction such as cottage cheese, yogurt, seeds and nuts, olive oil, citrus fruits, flax seeds, and lean meat like poultry.
Frequently Asked Questions
Q1. Apart from eating food for hair fall cure, what are other ways to promote hair health?
Ans: Some other practices that can ensure hair health are — consuming a diet rich in iron, protein, and vitamins like A, E, C, etc., avoiding products that damage the hair, refraining from pulling the hair, and quitting smoking.
Q2. Out of the good foods for hair loss, which fruit is the best that promotes hair growth?
Ans: Some of the fruits that promote hair growth are apples, gooseberries, guavas, bananas, papaya, and oranges.
Q3. Which foods cause hair loss majorly?
Ans: Fried and processed foods along with sugar food items like carbonated drinks, refined carbs, and dairy products can aggravate hair fall.