Nutrition and hair loss

A varied and well-balanced menu is a necessary condition for maintaining hair’s health. Since nutrients are in close connection with each other, the deficit or the excess of even one of them could lead to serious consequences, such as hair loss. The human body is unable to produce all the necessary components, so we have to get them through food. It is important to know that most of the valuable substances are unstable to heat treatment and is best to consume them raw whenever it is possible.


Human hair is composed primarily of proteins - over 90%, so it is extremely important to get enough of them daily to allow your hair to recover and continue to grow.

According to their amino acid composition proteins are of two types - complete and incomplete. Complete proteins contain all the essential amino acids and are usually of animal origin, while incomplete proteins are from plant sources and lack one or more of the essential amino acids. This does not mean, of course, that you should consume only animal proteins. You can properly combine vegetable proteins that complement and complete each other.

(Cheese, eggs, legumes, nuts, seeds, soy products, cereals)

  • Vitamin C (ascorbic acid) assists the synthesis of collagen protein and the amino acid tyrosine, thereby maintaining the structural integrity of the hair. This vitamin actively counteracts the factors leading to excessive dryness and tangling of the hair, and thus, preventing hair loss. In its capacity as a strong antioxidant, it also eliminates another of the causes of hair loss - free radicals.

(Rosehips, peppers, kale, broccoli, cauliflower, strawberries, citrus fruits)

  • Vitamin E also possesses excellent antioxidant properties. It has the ability to improve blood circulation in the scalp, which, according to numerous scientific studies, is essential for maintaining the hair’s vitality.

(Sunflower seeds, almonds, tofu, grape seed oil, spinach, avocado)

  • With the help of vitamin A the body produces new healthy cells and renews the hair and scalp. Its deficit often leads to thinning of the hair. This valuable nutrient can be found in most foods with yellow-orange color.

(Carrots, apricots, melons, sweet potatoes, pumpkin)

  • Vitamins of the B group (B1, B2, B3, B5, B6, B7, B9, B12) are essential for hair’s health. They are involved in the maintenance of cellular metabolism and supply the hair with oxygen, and thus slow down aging and hair loss. The only vitamin from this group who does not come from a plant source is vitamin B12.

(Beans, eggs, cheese, spinach, broccoli, potatoes, avocado)

  • Iron plays an important role in the supply of oxygen to cells, including hair follicle. Women and strict vegetarians are at a higher risk of iron deficiency and should pay particular attention to the intake of this mineral to avoid hair loss and other health problems.

(Tahini, pumpkin seeds, eggs, whole grains, dried fruit)

  • The mineral zinc affects growth and the restoration of cells, including the once in hair. It also participates in the production of sebum from the hair follicles.

(Black sesame seeds, pumpkin seeds, wheat germ, Indian cashew, cocoa)

  • Silica is a compound of the mineral silicon. It is an important component of hair and when ingested through food it contributes to hair growth and prevents hair loss.

(Oats, millet, barley, potatoes, Jerusalem artichokes, strawberries, cucumbers)

  • Rightfully called the "beauty mineral", sulfur helps maintaining the balance between the falling and the newly grown hairs, thereby prevents thinning.

(Eggs, parmesan cheese, garlic, onions, nuts, sprouts)

In this article we listed only a fraction of the important for the hair substances. Eating consciously, we inevitably provide the rest of the nutrients needed for growth and repair of hair. But we should not forget that the complete hair care includes a careful selection of cosmetic products, as well as emergency measures in case of progressive hair loss.


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