play videoplay video

Video duration 01 minutes 00 seconds 01:00

There is a relationship between proper nutrition and hair health. On the other hand, some unhealthy foods may play a role in hair loss.

The health and speed of your hair growth depends on many factors, including age, general health, environment and diet.

Although you cannot change some of these factors, you do have the power to modify your diet. The vitamins and minerals found in food play an important role in the growth of hair follicles. On the other hand, a diet that lacks the necessary nutrients can lead to hair loss, according to a report in Healthline.

Here we present foods that support hair growth:

1- Eggs for protein and biotin

Eggs are a good source of protein and biotin, which are essential nutrients for hair growth.

Eating enough protein supports hair growth, because hair follicles are mostly made of protein. Protein deficiency may cause hair loss.

Eggs also contain biotin, which is necessary for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Biotin can help improve hair growth in people with biotin deficiency.

However, biotin deficiency is uncommon if you consume a balanced diet.

2- Berries for antioxidants and collagen production

Berries are full of beneficial compounds and vitamins that may support hair growth. This includes vitamin C, which has powerful antioxidant properties.

Antioxidants can help protect hair follicles from damage caused by harmful molecules called free radicals. These molecules are found naturally in the body and the environment.

The body also uses vitamin C to produce collagen, a protein that helps strengthen hair and prevents it from brittleness and breakage.

3- Meat because it contains iron

Meat is an excellent source of iron, which is an essential element for hair growth. Iron helps red blood cells carry oxygen throughout your body to fuel your metabolism and aid in growth and repair.

Iron deficiency may cause hair loss.

4- Sweet potatoes because they contain beta-carotene

Sweet potatoes are a good source of beta-carotene. The body converts this compound into vitamin A, which is linked to hair health.

Research has shown that vitamin A can affect the production of sebum, which helps keep hair healthy.

Sebum is a waxy or oily substance secreted by the sebaceous glands in the scalp.

5- Avocado because it contains vitamin E

Avocados provide vitamin E, which may support hair growth. Vitamin E is an antioxidant that helps prevent oxidative stress by neutralizing free radicals.

6- Nuts because they contain vitamin B and zinc

Nuts are delicious and contain a variety of nutrients important for hair growth.

They also provide a variety of B vitamins and zinc. A deficiency in any of these nutrients may contribute to hair loss.

7- Sweet pepper because it contains vitamin C

Bell peppers provide antioxidant-rich vitamin C, which may support hair growth.

Foods that threaten hair loss

Eating large amounts of unhealthy foods or insufficient amounts of nutritious foods can worsen hair loss, according to a report in Medical News Today.

Foods that may exacerbate hair loss

Foods that have a potential negative effect on hair health and growth include:

1- Simple carbohydrates such as sugars, juices and sweets

A 2016 study suggested that diets high in simple carbohydrates may contribute to hair loss.

Researchers suggest that eating simple carbohydrates increases the production of sebum, an oily substance secreted by glands associated with hair follicles. While sebum is beneficial for hair health, excess amounts can lead to inflammation that is harmful to hair health.

Sugary foods also cause the pancreas to increase the production of the hormone insulin, which negatively affects the blood vessels in the scalp.

You should avoid eating a lot of simple carbohydrates, such as sweets, cakes and biscuits. These foods also include refined grains, such as white rice, pasta, or bread. Complex carbohydrates are a more nutritious alternative that include whole grains, beans and vegetables.

2- Fish that contain a high percentage of mercury

A report published in 2019 on two women with hair loss found that they had high levels of mercury in their blood due to eating fish. Hair loss improved after they reduced their intake of mercury-rich fish.

The US Food and Drug Administration (FDA) still recommends eating 2-3 servings of fish per week; Due to its high nutritional value. Therefore, eating low-mercury fish, such as tuna, salmon, and cod, can be beneficial for people suffering from hair loss.

3- Fried foods

It is recommended to avoid fried foods, as they can negatively affect hair health by causing overactivity of sebum and sebaceous glands.

Other tips to prevent hair loss

1- Quit smoking

Research conducted in 2020, including 1,000 healthy men, found that hair loss was more common in smokers than in non-smokers. The results suggest that nicotine may accelerate the progression of hair loss.

2- Avoid products that are harmful to hair

The American Academy of Dermatology (AADA) suggests that hair coloring, straightening or perming products can have harmful effects and may cause hair loss.

3- Avoid pulling hair

The American Academy of Dermatology also says that hairstyles that pull hair back tightly against the scalp can cause permanent hair loss. Pulling hair to relieve stress is also harmful.

Source: Al Jazeera + Agencies + Healthline