Weak and thinning hair? Maybe it’s because you don’t eat these foods Hair loss due to nutritional deficiencies: what to eat and what to avoid
Many women have weak and thinning hair because they suffer from an iron deficiency and, more particularly, from ferritin, a component of the blood that feeds the hair bulbs. The cause is almost always an abundant menstrual flow. Other deficiencies that can influence the weakening of the hair concern the inadequate intake of proteins, given that the hair is physiologically made up of proteins.
So how do you fight hair loss? Simple, with a balanced diet, eating what it takes to strengthen the capillary bulb. The diet must be varied and balanced, it must meet its nutritional needs thanks to the balanced contribution of all food groups: high biological value proteins (from meat, fish, eggs) constituents of the hair and skin collagen; excess sugar must be avoided and fiber intake from vegetables should be promoted. It is also good that the diet is rich in foods that contain micronutrients allied to hair health.
Weak hair | The foods you need to eat, Omega 3
Foods, sources of Omega 3, are those foods rich in essential fatty acids that help keep cell membranes intact, hydrating the skin and the hair bulb. The most suitable foods are blue fish (herring, sardine, mackerel, anchovies, etc.) and salmon. In addition we find:
- avocado: avocado is a delicious and nutritious fruit and is an excellent source of healthy fatty acids, which are the fundamental building blocks of cells. Avocado is rich in vitamins E and C, which reduce oxidative stress by neutralizing harmful free radicals.
- nuts, walnuts: they are a tasty fruit rich in nutrients, vitamins and minerals such as vitamin E and B2, folic acid, fiber, magnesium, phosphorus, potassium, copper, selenium and zinc. In addition, walnuts contain essential fatty acids: omega-6 and omega-3. All these nutrients promote hair growth and fight against hair loss over time. In addition, walnuts reduce inflammation and the risk of heart disease.
- oil seeds: Flax and chia seeds are rich in vitamin E, omega-3, zinc and selenium which promote hair growth. They also provide a considerable amount of nutrients in the face of a low calorie intake. It is therefore recommended, to obtain a variety of nutrients for the body, to introduce a mixture of seeds in the diet.
- Bean sprouts: Some studies have shown that a compound called spermidine would promote hair growth. However, research on spermidine is relatively recent, so more research will be needed before we can recommend taking it.
- Sweet potatoes: the sweet potato contains beta-carotene, a compound that is converted into vitamin A by the body. Vitamin A promotes sebum production and accelerates hair growth.
Weak hair | The foods you need to eat, Iron
Iron deficiency can cause hair loss. The most bioavailable iron is animal in nature. Iron is an essential mineral that intervenes in the transport of oxygen, a fundamental requirement for life, moreover it has been shown that women with low levels of ferritin, even if not anemic, have more chances to develop hair loss, while a correct supply iron avoids this condition. The richest foods of this mineral are meat (especially red and liver) and fish; good concentrations can also be found in plants, but in a less assimilable form by the body and therefore, to adequately cover iron needs, it is better to prefer food sources of animal origin; in our diet to prevent hair loss there must be such foods:
Red and white meat
Preferably coming from lean cuts and deprived of visible fat, to be consumed three times a week. Poultry should be eaten without the skin, as it is rich in saturated fats and cholesterol. Red meats, in particular, are very rich in iron in the form most easily absorbed by our body.
Green leafy vegetable
Green leafy vegetables if accompanied by lemon juice. (the latter makes it more assimilable). Spinach: they are a green vegetable, rich in iron of plant origin, and a source of nutrients such as folate, vitamin A and C. Vitamin A helps the skin glands to produce sebum (the latter is an oily substance, which moisturizes the scalp keeping hair healthy). In addition, iron helps red blood cells to transport oxygen throughout the body. Iron, therefore, is a beneficial compound for hair growth and repair.
Sweet pepper is a rich source of vitamins A and C; both of these nutrients ensure healthy hair and support its growth. Vitamin C (as mentioned above) promotes the production of collagen, necessary for hair health, and acts as a powerful antioxidant (protects hair from oxidative stress, which occurs when free radicals destroy the antioxidant defense system of the organism, leading to hair loss and becoming gray).
They are a rich vegetable source of protein, iron, zinc, folic acid, complex carbohydrates and biotin. All these nutrients and minerals are essential for optimal hair health (they help hair growth and the repair cycle).
As they contain iron and lysine (but with less bioavailability than animal products), to be consumed at least twice a week. For their protein content it is important that they are considered as a second dish and not as a side dish, they are therefore to be alternated with meat, salami, fish, cheese and eggs. Single dishes based on cereals and legumes are recommended (e.g. rice and peas, pasta and beans, pasta and chickpeas, etc.). Legumes are also a good source of zinc and selenium;
It is important to remember that hydration should never be overlooked. Hair, to be shiny, strong and shiny, also needs water. It is important to drink 8-10 glasses every day also in the form of infusions without sugar or consume vegetable extracts.
Nutrition and Wellness | Tips for strong hair
To find the right balance in the nutrition and well-being of your hair, it would be a good rule to avoid excessive loads of vitamins, minerals, proteins, unless previously agreed with your doctor, as they can determine an excess of vitamins that is in can damage the hair (at high doses). Furthermore, incorrect intake of nutrients can unbalance the ratios that must be guaranteed for a more efficient absorption of nutrients.
Don’t rely on DIY diets. Weight loss diets can also lead to hair loss, especially if the daily calorie intake is less than 1000 kcal and if the protein intake is inadequate. If not correctly followed by reference nutritional centers, even those who undergo bariatric surgery and therefore drastically reduce caloric intake can experience baldness.
Try to reduce your alcohol and spirits intake. Alcohol does not hydrate the body and can actually compromise the absorption of some vitamins important for the health of the follicles. The same goes for sugary drinks such as cola, tonic water, iced tea, etc. but also fruit juices, because they naturally contain simple sugars (fructose) even if on the package they bear the wording “without added sugar”. Seasonings rich in saturated fats, such as butter, lard, lard, cream, it would be better to avoid them or otherwise reduce them. The same for canned or pickled foods, nuts and meat extracts, soy-based sauces for the high salt content.
Finally, practice regular physical activity, minimum 150 minutes per week (optimal 300), preferring activities with moderate intensity and long duration (aerobic training). Among the numerous beneficial functions performed by exercise, correct oxygenation of the hair bulb of the scalp is also known.