Foods and Nutritional Supplements Good for Hair Loss

 

In this study, we studied all the details about foods that are good for hair loss in terms of vitamins and minerals and hair-growing foods.

What is Hair Loss?

Hairs are made up of proteins called keratin. The hairs found in the hair follicles on the upper part of the skin develop everywhere in the human body except the palms and soles, but most of the hairs are not visible. Hair follicles begin to develop in the mother's womb at the 8th week and the development of all hair follicles is completed by the 22nd week.

As a result of the completion of development, a newborn baby has 5 million hair follicles. Approximately 100 thousand of these follicles are located in the scalp and the hair follicles in the scalp are called 'hair'. Each hair follicle cycles an average of 10-20 times, and the average life span of a follicle is 85 years.

3 Phases That Make Up the Hair Cycle

There are 3 stages that make up the hair cycle. These are known as growth, transition, and hold.

Anagen Phase (Growth Phase)

Cells in the hair cell show active growth. This phase lasts 3-6 years. This period becomes shorter as we get older. The length of the hair depends on this phase. An average healthy hair grows approximately 12 cm a year.

Catagen Phase (Transition Phase)

This phase is shorter than the anagen phase. Hair growth stops, cell division ends and fits snugly to the hair follicle. It takes 1-2 weeks on average.

Telogen Phase (Standby Phase)

The hair follicle goes into this over-listening state. This excess hair is shed together and new hair production is started by switching to the anagen phase. It takes 3-4 months on average.

These phases explain that each hair strand lives for an average of 4-6 years, then passes to the halting phase and rests, and as a result, new hair grows and develops. These events occur in a cycle, following each other. Depending on the chemical processes applied to the hair and the damage of the hair, the transition of these phases is accelerated.

Hair falls out faster. Aging is also an important factor in hair loss. As we age, hair growth and development slows down and spills increase. As a result of these cycles, hair loss of 50-100 strands per day is considered normal. Anomalies occur when these numbers are exceeded.

What are the Causes of Hair Loss?

Hair loss is a condition that almost everyone encounters at some time in their life. Although it is not usually a cause for concern, sometimes it can give important signals about the health status of the person.

When considered according to the types of hair loss, permanent and temporary hair loss can be mentioned in the roughest way.

Female type or male type hair loss, which is classified as permanent hair loss, mostly develops due to genetic factors.Temporary spills may develop due to many reasons;

• Illness
• Stress
• Season change
• Anemia (anemia)
• Unhealthy weight loss
• Chemotherapy (cancer treatment)

A definitive cause of hair loss has yet to be found. However, there are many factors that affect shedding. Some of these are explored below.

Hair Loss Due To Genetic Factors: Female and male pattern hair loss is examined in this category. Hair loss is more common in men than in women. Hair loss seen in men is called "Androgenetic Type Shedding". This type of hair loss causes the male hormone, which we call androgen, to be at a normal level. It is inherited to a person from his parents or from a higher generation. This type of hair loss is chronic and increases with age.This type of hair loss is also seen in women due to hereditary reasons. Hair strands weaken, become weak and fall out. 

Recently, an increase in male pattern hair loss has been observed in young girls aged 16-18.

Vitamin and Mineral Deficiency: Irregular and malnutrition causes all kinds of health problems and is an important factor in hair loss. Especially vitamins and minerals that work in hair health; Vitamin D, B vitamins, especially Biotin, which we call B7, Folic Acid, Zinc, Copper, Iron deficiency which we call B9, causes hair loss.In addition to these, eating protein-rich foods also reduces hair loss.

Hormonal Disorders: Hair loss due to hormonal disorders is mostly observed in women. The processes in which hormonal changes are observed in women such as menstrual cycle, pregnancy, postpartum (puerperium) can cause hair loss.

In the postpartum period, which we call after birth, rapid hormonal fluctuations occur for milk production and recovery of the body. As a result of this situation, it is observed that the hair that did not shed during pregnancy suddenly shed during this period. See: Nursing Mom Diet

If in person; If there is hair loss with complaints such as excessive acne skin, excessive hair growth, menstrual irregularity, hormonal hair loss can be mentioned. In this case, hormone testing and a dermatologist should be consulted.

Medications and Nutritional Supplements Used: Some drugs used in the treatment of diseases can cause hair loss as a side effect. Especially the use or discontinuation of birth control pills, drugs used in cancer treatment, chemotherapy, blood pressure medications, drugs used in thyroid gland disorders can cause hair loss. High intake of vitamin A supplements is also a factor in hair loss.

Cosmetic Causes: Chemical treatments on the hair, dyeing, blow-drying processes where the hair is exposed to high temperature, the products used damage the hair, causing the hair to become weak and, accordingly, to breakage and shedding. In addition to these, tight collection of hair, long airlessness and being covered are among the causes of hair loss.

Stress and Depression: Hair health is sensitive enough to be immediately affected by many factors. Stress is among the most common causes. Prolonged stress generally causes hair loss as it affects all health. Psychological disorders such as depression, anxiety and the drugs used in their treatment are among the causes of hair loss.

Some Internal Diseases: In particular, thyroid diseases, lupus (diseases that develop with the disruption of the immune system), which we call butterfly disease, diabetes, insulin resistance, iron deficiency anemia cause hair loss. You can take a look at our studies below for diet and nutrition in these diseases.

• Thyroid Diet
• Diabetes Diet
• Insulin Resistance Diet

Foods Good for Hair Loss

Hair health is associated with nutrition, except for serious ailments. For healthy hair, first of all, regular and adequate nutrition is required. Hair consists of protein-structured compounds called keratin, so adequate protein intake supports the formation of new cells, that is, hair health and growth. No matter how much hair and skin are nourished from outside, it cannot be completely healthy if it is not fed from the inside. Some vitamins and minerals are directly related to hair health. These are mainly; It is Iron, Zinc, Biotin.

Among the foods that are good for hair loss, foods rich in these vitamins and minerals are preferred.

Biotin

Biotin, one of the B vitamins, cannot be stored in the body because it is water-soluble, so it should be consumed in sufficient quantities daily. Provides healthy and growing hair. Most hair loss products contain biotin. However, its consumption as food is also recommended for hair loss food treatment.

Foods Containing Biotin

Avocado, mushroom, salmon, egg, peanut (peanut butter) can be shown as a source of biotin. See: Foods with B Vitamins

Iron

Iron is one of the foods that are good for hair loss and one of the leading minerals in hair health. Hair loss is inevitable in individuals with low iron levels. However, hair loss can be stopped with adequate nutrition in terms of iron.

In cases where dietary iron intake is insufficient, doctors may recommend iron supplements. This provides effective results in the treatment of hair loss. Consuming foods high in iron with vitamin C sources increases the absorption of iron.

Foods Containing Iron

Iron content is higher in animal foods compared to plant foods.For example; Liver, red meat, eggs are the richest sources of iron content.

Looking at herbal sources, foods such as spinach, cress, parsley, chard can be cited as examples of green leafy vegetables.

Whole grains, legumes and nuts are among the foods with high iron content.

Molasses is one of the foods rich in iron content. If it is consumed with foods containing vitamin C, its absorption increases. Molasses and orange are a good combination in this sense.

Zinc

Zinc plays a role in the healthy growth and development of hair tissue. It is among the foods that are good for hair loss. The hair is directly affected by the zinc deficiency and it becomes weak and shed. According to the researches, zinc supplement has shown a reducing effect on hair loss on the doctor's recommendation.

Foods Containing Zinc

Zinc is generally found in high amounts in meat, cereal, milk and dairy products group and some vegetables. Beef, spinach, pumpkin seeds, whole grains, eggs, cheese, walnuts.

In the light of this information, foods that are good for hair loss and foods that grow hair can be listed as follows:

• Egg
• Spinach
• Whole grains (oats)
• Salmon
• Avocado
• Almond
• Yoghurt
• Sweet potato
• Lean red meat
• Lean turkey, chicken meat
• Pumpkin seeds
• Carrot
• coconut
• Pomegranate
• Peanut

The nutrients listed above were created by looking at the biotin, iron and zinc values that play an important role in hair health. Just as none of them are super nutrients alone, adequate and balanced intake of all nutrients will positively affect hair health.