If your brush slides more easily today, hair loss may be the cause. On average, humans lose between 50 and 100 strands of hair each day. But when there are no healthy strands to replace those that go down the drain, hair loss can become a problem. Of course, there are shampoos and treatments for hair loss. But if food is the best medicine, are there foods that combat hair loss?
Can hair loss be reversed through diet?
Hair loss can be caused by several factors: genetics, hormonal changes and, yes, diet. The clinical term for hair loss is alopecia and there are several different varieties that can be experienced. Androgenetic alopecia (AGA) has been shown to respond to dietary changes, according to a 2018 study. study in Dermatology and Therapy.
According to the study, micronutrients such as vitamin D, iron and vitamin C were shown to positively affect hair growth, especially when AGA is present. For those struggling with alopecia areata (AA), when the immune system attacks the hair follicle, vitamin D may also be beneficial.
The idea of taking supplements or changing your diet to combat hair loss is not new. In fact, biotin is often touted as a super vitamin for hair and nails. However, biotin has yet to show any measurable effect on AGA or AA; in fact, it can cause false lab results. Talk to your doctor before starting any vitamin regimen or diet that focuses on biotin.
Since hair loss does not have a single origin, it is impossible to offer a simple diagnosis and an action plan to combat it. It is important to first discover the cause of your hair loss, especially because hair loss can be a sign of a larger problem or a vitamin deficiency.
That said, increasing vitamin C, D, and iron levels, especially through food, is simple and generally safe. Additionally, these nutrients can treat or prevent many other illnesses, such as the common cold or other common illnesses.
The best foods that combat hair loss
So where do you get vitamin C, D and iron? There are many excellent sources for each.
vitamin c
Yes, you can get your daily requirement of vitamin C from morning orange juice, but that’s not the only place you’ll find it. In fact, many fruits contain much more vitamin C than oranges. To get the most out of your investment, squeeze some guava juice. This tropical fruit contains 671 mg (or 746% of your daily requirement) per 200 calories.
If you want even more and the satisfaction of eating vegetables at the same time, slice some peppers. You’ll eat a whopping 1091% of your daily intake in 200 calories, plus get a healthy dose of fiber. Just keep those red peppers; They contain almost twice as much vitamin C as green peppers.
Our preferred vitamin C supplement is Paleovalley Essential C Complex.
vitamin d
Nicknamed ‘the sunshine vitamin’ vitamin D The body produces it naturally in small amounts, but deficiencies are common. To increase your vitamin D intake, conventional wisdom recommends ordering salmon. Not bad: You’ll get more than your recommended daily requirement of 200 calories. But there is another food that has much more strength.
Crimini mushrooms that have been exposed to sunlight or ultraviolet light contain almost 1450% of your daily requirement per 200 calories. So order the full English breakfast and enjoy the vitamin D glow.
If you don’t love salmon or mushrooms, remember that many of the staples we regularly use in our fridge and pantry are fortified with vitamin D. Milk, cereal, yogurt, and even tofu can add a little to your daily total.
Our preferred vitamin D supplement is NatureWise Vitamin D3.
Iron
Most people think of red meat when they think of iron and of course they are right. Beef is high in iron. But it is not the only protein that can increase iron levels. Seafood, and shellfish in particular, is a surprising source.
oysters With a half shell you can provide 63% of your daily requirement per 200 calories. Cuttlefish, carbine or octopus also provide almost half of the daily needs. So order the Spanish tapas plate and don’t feel guilty.
For vegetarians, spinach is another excellent source of iron, although it can be difficult to eat 200 calories of spinach alone. You’ll also find iron in dried fruits and dried beans, both a staple of vegetarian and vegan diets.
Our preferred iron supplement is MegaFood Blood Builder – Iron Supplement.
If your hair is falling out, you can start by increasing the amount of vitamin-rich foods you eat every day. You can even try a thickening shampoo to see if it helps. However, if none of these steps help, you should consult a doctor to determine if your overall diet could be a contributing factor or if there is some other problem with your health.
Read next:
7 common mistakes that damage your hair
Adopting your curly and wavy hairstyle
What is a low histamine diet?
