As you get older, you usually find that your hair becomes thinner, does not grow as fast as it used to, and falls out more than before. In addition to aging, there are other factors that can cause hair loss, such as hormonal problems, childbirth, stress, and following unhealthy diets.
The effect of diet on hair and scalp health is unclear. However, studies of various studies show that following a healthy diet helps maintain healthy hair, and eating certain foods, such as simple carbohydrates, which include refined grains and sugars, increases the risk of hair loss. In this article from BingMag, we want to introduce you to the best and worst foods for hair loss. If you want to get rid of this common and annoying problem with the help of natural methods and by modifying your diet, be sure to join us until the end of this article.
Can foods cause hair loss?foods or not getting enough healthy and nutritious foods can make hair loss worse. Researchers in 24 studies have found that anti-inflammatory diets, such as the Mediterranean diet, can improve hair health and prevent hair loss. The Mediterranean diet contains a lot of healthy and nutrient-rich foods such as fruits, vegetables, whole grains and olive oil. Evidence for a link between hair loss and diet suggests that inflammatory foods may cause inflammation. Exacerbate this problem. For example, excessive consumption of simple carbohydrates can indirectly lead to inflammation and thus increase hair loss in women. Refined grains and sugars (such as bread made with white flour, sweets, and sugary drinks) are classified as simple carbohydrates. It may be related to eating fish full of mercury. However, the authors of this study believe that more research is needed in this area. Currently, most research has looked at foods and nutrients that are good for hair health, and few have identified foods that directly cause hair loss.
foods that may make hair loss worse
foods that negatively affect hair health and growth include:
1. Simple Carbohydrates
The results of a scientific study show that diets rich in simple carbohydrates can increase hair loss. Researchers believe that eating simple carbohydrates increases the production of sebum, a fatty, viscous substance produced by glands attached to hair follicles. Although the presence of sebum is beneficial for maintaining healthy hair, excessive amounts of it increase inflammation and damage the hair.
Sweet foods increase the secretion of the hormone insulin by the pancreas and therefore can affect the arteries. Blood on the scalp adversely affect. You should avoid excessive consumption of simple carbohydrates such as white bread, white rice, pasta made with white flour, candy, cakes and other sweets. It is recommended that most of your carbohydrates be complex carbohydrates, including whole grains, legumes, and vegetables.
Fish full of mercury
In 2019, a report on two women with hair loss showed that the amount of mercury in their blood increased due to eating fish. After the two women reduced their intake of mercury-rich fish, their hair loss improved.
In general, it is recommended to eat fish two to three times a week to stay healthy. Eating fish that are low in mercury, such as salmon, not only does not cause hair loss, but can help treat it.
Fried foods and red meat
Evidence suggests that red meat and fried foods should be avoided to keep hair healthy. According to researchers, excessive consumption of these foods causes overactive sebaceous glands and increases sebum production and has a negative effect on hair health.
foods that help hair health and growth
hair is made up of two main structures: 1) the hair shaft, which is what you can see, and 2) the follicle hair that is hidden under the skin and hair grows through it. Naturally, hair grows about 0.35 mm per day and sheds about 100 of them every day. Excessive washing or combing of hair, severe stress, hormonal problems and nutritional deficiencies are some of the things that can increase the number of hair lost.
hair follicles are very active and sensitive. In fact, hair follicle cells are among the cells that divide rapidly in the body, so it is not surprising that a lack of nutrients can affect hair growth. Have a negative impact. Studies examining the effect of diet on hair health are still in the early stages. However, the results of a study show that severe deficiencies in calories, protein, or certain micronutrients can lead to a type of hair loss called telogen effluvium.
naturally, The scalp hair goes through a specific cycle consisting of three phases: anagen, interstitial and telogen. In the anagen phase, which usually lasts several years, hair grows. In the intermediate phase, the hair follicle begins to decay and in the resting or telogen phase, the hair falls out. If the telogen phase is disrupted and the hair cycle remains in this phase, you will experience telogen effluvium hair loss. Factors such as severe stress, surgery, high fever and nutritional deficiencies can contribute to this problem.
One study found that following a balanced diet, including adequate amounts of protein, vitamins and minerals for health And hair growth is essential. To have healthy hair, you need to eat enough foods that contain the following nutrients:
Proteins are made up of small units called amino acids that are essential for hair growth. Lack of protein in the diet impairs hair growth and causes hair loss and thinning. The best protein foods are:
- Nuts And edible seeds
2. Healthy fats
Research on the treatment of hair loss with food shows that unsaturated fats help hydrate hair and play a role in preventing hair loss. You can find these types of fats in the following foods:
- Fatty fish such as salmon
- Oil Olive
3. Vitamin C
Vitamin C deficiency can have a negative effect on the formation of hair follicles. foods high in vitamin C include:
- Green leafy vegetables
- Citrus fruits like oranges
4 . Folate
Folate, also known as vitamin B9, is involved in hair regeneration and repair. The best foods containing this vitamin are:
Biotin (vitamin B7) can promote hair growth. The following foods are among the richest sources of biotin:
- Egg yolk
- Sweet potato
- Sunflower seed
Getting enough niacin (vitamin B3) is essential for healthy hair. The richest sources of this vitamin are:
- Whole grains
- edible seeds
Iron deficiency is the most common nutrient deficiency worldwide. Research shows that insufficient iron intake and the resulting anemia can lead to excessive hair loss. This mineral is found in animal and plant foods, but the body absorbs the iron in animal foods better. The following foods are the richest sources of iron:
- White beans >
- Dried apricots
Other tips to prevent hair loss
Diet just one It is one of the factors that can prevent hair loss. Other steps you can take to help keep your hair healthy are:
The results of a study of 1,000 healthy men showed that the prevalence of hair loss in people More smokers than non-smokers. Nicotine in cigarettes appears to increase hair loss.
Avoid products that damage the hair
They can have destructive effects on the hair and increase the possibility of hair loss.
Avoid pulling hair
If you pull your hair back and tie it tightly over your head every day, you may experience permanent hair loss.
Final Wordfoods can affect the health of your hair. For example, overeating simple carbohydrates or fish high in mercury increases the risk of hair loss. Instead, eating healthy, nutritious foods, especially those rich in vitamin C and B vitamins, can prevent hair loss and improve hair health.
In addition to diet, other tips There are also those that observe them are effective in hair growth and help maintain their health. Quitting smoking, not dyeing or curling hair, and not tightening it can reduce the risk of hair loss.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Source: medicalnewstoday <// p>