Hair loss can be a distressing experience, but there are dietary changes that can help. Zinc is an essential mineral for hair health, and it can be found in some meats, eggs, milk, nuts, seeds, legumes and whole grains. Too much zinc can also cause hair loss, so it's best to get enough zinc from food rather than taking it in excess in supplements. Some of the best foods for hair growth are those with high nutritional value, such as eggs, green leafy vegetables and fatty fish. Nutrient deficiencies can affect hair health, so supplementing your diet with vitamin C, biotin, niacin, iron, zinc and B vitamins is beneficial for hair follicle health.
Protein is also essential for strong and healthy hair, so make sure you have enough protein in your diet. If you don't get enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets can restrict hair growth and even cause hair loss. To ensure you get enough protein in your diet, include chicken, turkey, fish, dairy products and eggs as excellent sources of protein. Vegetarian sources such as legumes and nuts are also great options. Vitamin E has been found to increase hair growth in people who suffer from hair loss due to its powerful antioxidant activity.
Folate deficiency can lead to a condition called folate deficiency anemia which has symptoms such as thinning hair and changes in hair pigmentation. Omega-3 fatty acids have been found to reduce hair loss and increase hair diameter and density. Vitamin D is vital for supporting hair growth, and when your body lacks it new hair growth can be hindered or delayed. A single serving of sardines contains 25% of the recommended daily value of iron which is important for preventing hair loss. Sardines are also packed with other nutrients such as omega-3 fatty acids which can reduce hair loss and increase hair density, and vitamin D which supports hair follicle development. A lack of adequate nutrients such as vitamins A, C, D and E, zinc, B vitamins, iron, biotin proteins and essential fatty acids can slow down hair growth or even cause hair loss.
A lack of zinc in the diet can promote telogen effluvium which is a common but reversible form of hair loss caused by a lack of nutrients in the diet. If you're experiencing hair loss or thinning there are a few ways you can take to address it either with over-the-counter medications or phototherapy. Eating a balanced diet rich in essential vitamins and minerals is key to maintaining healthy hair growth.