Did you notice hair loss in your fat loss journey? Or you’re going to start a diet and you wonder if it can cause hair loss. So, what you consume in a day not only impacts your overall health, but it plays an important role in your hair health. In your diet, you should consider the right vitamins and nutrients to keep your hair strong. But can a bad diet cause hair loss? To answer this question and find out which foods can result in hair loss and which ones are necessary for having healthy hair, keep reading this article.
Does Diet Affect Hair Loss?
Before asking “Does Diet Affect Hair Loss?” you should know that everything about your health is connected to what you eat, and hair loss is no exception to this rule. In addition, when you lose weight fast, your body goes through stress and it can make your hair shed! When you consume enough vitamins and nutrients, your scalp will be healthier, leading to better hair growth. There are other factors that have a bigger impact on hair such as genetics, stress, and health, but you still can’t ignore the effect of nutrition on hair loss.
So, when you ask “can poor diet cause hair loss?”, we say yes if your diet is low in nutrients or full of junk food. Not to mention that losing up to 100 hairs a day is normal, but if you notice you’re losing more than that, you should make a change in your diet. If not, in addition to hair loss, you will feel tired and sick more often. You should get enough nutrients that your body needs and if you don’t know how, we’ll tell you in this guide.
Essential foods for hair loss prevention
So now you know how important a diet is for hair growth, but what is considered a good diet? What foods and nutrients should be included in our diet? You need healthy minerals, vitamins, and proteins to provide your hair follicles with the building blocks they need to grow strong. Here we mention fat burning foods you need to prevent hair loss caused by diet.
1- Biotin (Vitamin B7)
Biotin often known as Vitamin B7, is like a superhero for your hair! If you use Biotin enough, your hair will be nourished and healthy. Also, it prevents your hair from becoming brittle and breaking. Not getting enough biotin, your hair may begin to thin or fall out. So, make sure to eat enough of biotin-rich foods. In this way, your hair will appreciate you! Here are the foods that are a good source of biotin:
- Eggs
- Whole grains
- Soy
- Yeast
- Sweet potatoes
- Salmon
- Sunflower seeds
- Almonds
2- Iron
The oxygen and nutrients should be delivered to hair follicles and Iron does it for you! If you don’t get enough iron in your diet, hair growth cycle can be disrupted. As a result, you notice hair thinning and shedding. So, to prevent hair loss after weight loss and grow healthy hair, ensure taking enough iron from its sources:
- Dark leafy greens (spinach, kale)
- Legumes (lentils, beans)
- Beef
- Poultry
- Sardines
- Dried apricots
- Fortified breakfast cereals
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3- Vitamin C
Do you know what improves iron absorption? Vitamin C! So, we can say vitamin C supports hair growth by helping our bodies to absorb iron. If you don’t get enough vitamin C in your diet, your body can’t take enough iron and it can cause hair loss. For boosting hair growth, you need to incorporate vitamin C-rich foods like:
- Citrus fruits (oranges, lemons)
- Green peppers
- Strawberries
- Potatoes
- Green, leafy vegetables
4- Zinc
Zinc acts as a bodybuilder, aiding in forming and repairing cells, including those found in your hair follicles. If you do not get enough zinc, your hair may fall out and face other health issues. So, if you want your hair to grow strong and healthy, you should eat zinc-rich foods like:
- Pumpkin seeds
- Oysters
- Beef
- Shellfish
- Fortified cereals
- Dairy products (cheese, milk)
5- Selenium
Selenium is a hidden component for healthy hair growth. It is a potent antioxidant that protects your hair follicles from free radicals. Without enough selenium, your hair’s health can decline, resulting in thinning, hair loss, and dandruff. So, eat enough selenium-rich foods to maintain your hair and scalp healthy. If you know the effect of rice on weight loss, you can eat daily without gaining weight and losing hair. Some other excellent sources of selenium are:
- Brazil nuts
- Fish (tuna, salmon)
- Brown rice
6- Protein
You may have heard “keratin”. This is a protein that hair is primarily made up of that. When your hair is poor in keratin, it loses its beautiful and shiny look and it becomes brittle, weak, and eventually falls out. So, you should get enough protein in your diet to promote hair growth. Try to take enough protein especially when you’re in a sirtfood diet for weight loss. Good sources of protein include:
- Eggs
- Cottage cheese
- Yogurt
- Beans
- Poultry (chicken, turkey)
- Fish
- Seeds and nuts
7- Healthy Fats
Unsaturated fats work similarly to hair moisturizers. They keep your hair hydrated and nourished and they won’t become dry, brittle, and prone to breaking. Also, these nutrients, reduce the risk of breakage and it can help reduce hair loss. Healthy fats not only hydrate your hair but also help to maintain a healthy scalp. A healthy scalp is vital for hair growth because it supplies the nutrition and environment in which hair follicles can thrive. Here are the good sources of healthy fats:
- Fatty fish (salmon, sardines)
- Flax seeds
- Walnuts
- Olive oil
- Avocados
8- Folate (Vitamin B9)
Folate or vitamin B9, is an essential nutrient that aids in the development of healthy hair cells. It promotes the formation and growth of new hair follicles so your hair grows strong and thick. Not getting enough folate in your diet, causes slow and thin hair growth. This is because folate is required for the formation of red blood cells, which transport oxygen to the hair follicles. Without enough oxygen, your hair follicles can’t work correctly, resulting in slowed growth and possible hair loss. So, you need to eat these foods to get folate:
- Peas
- Beets
- Asparagus
- Lentils
9- Vitamin D
Vitamin D stimulates your hair follicles in the same way that sunlight does. It supports the hair follicle cycle, which is the natural process by which hair grows and sheds. Some studies show that vitamin D can improve hair growth. Not getting enough vitamin D can cause some illnesses such as alopecia, which causes hair loss. This is because vitamin D regulates the immune system, and low amounts can induce inflammation and other health problems that can impair hair development. Spend some time in the sun which is also enjoyable. It can help you receive vitamin D. Also, you can consider taking sources of vitamin D like:
- Fortified foods (milk, cereals)
- Fatty fish (salmon, mackerel)
- Eggs (yolk)
Just consider these nutrients in your diet, not only do they help in growing hair and preventing hair loss, but they’re healthy choices for your weight loss journey. The next time that you ask “can poor diet cause hair loss” we say yes. Continue reading to realize why.
Foods to avoid that may cause hair loss
When you ask “can a bad diet cause hair loss”, the answer is yes if you avoid the nutrients that we mentioned before and get the others that we’re going to mention. These foods can mess with your scalp by producing more oil and causing inflammation that leads to hair loss. So, let’s see what to avoid to keep our beautiful hair healthy and in place!
1- Simple carbohydrates
Sugary sweets and processed grains may not be ideal for your hair. They can cause oiliness and inflammation in your scalp, which is bad for hair development. Also, they can alter your blood sugar, affecting the blood vessels that supply your scalp. So, try replacing those simple carbs with healthier alternatives such as whole grains and fruits. The foods that contain simple carbohydrates include:
- Candy
- Cakes
- Cookies
- Pasta
- White bread
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2- Fish with high mercury content
Some kinds of fish, particularly those high in mercury, might be harmful to your hair. Mercury may gather in your hair follicles, leaving your hair thin and fragile. So, while fish is excellent for you, you should consume specific types in moderation to prevent consuming too much mercury. The types that you should avoid include:
- Marlin
- Mackerel
- Tilefish
- Swordfish
- Orange roughy
- Chilean sea bass
- Shark
- Tuna (especially large species)
3- Fried foods and red meat
Saturated fats are not a good option for hair. They can boost oil production on the scalp make it too oily and clog hair follicles. As a result, we notice more hair is lost. Fried foods and red meat have lots of saturated fats. Also, these foods can damage essential cells for hair growth by releasing free radicals.
- Fried chicken
- Bacon
- Sausage
- High-fat cheese
- Butter
- Biscuits
- Cakes
4- High glycemic index foods
Foods heavy in sugar and refined carbs, such as white bread and sugary drinks, might irritate your scalp. They can irritate your scalp and disrupt blood flow to your hair follicles, which is bad for hair development. Plus, they can cause your scalp to produce excessive oil, which can be annoying.
- Sugary drinks and sodas
- White bread
- White potatoes
- Pastries
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5- Excess vitamin A and vitamin E
It seems unbelievable yes? You’re right, vitamins A and E are necessary for our bodies. But always remember that too much of a good thing can be unhealthy! Eating too many of these vitamins can disrupt your hair development cycle and cause your hair to thin. So, you should avoid consuming too much of them including:
- Vitamin A supplements
- High doses of vitamin E supplements
- Liver (high in vitamin A)
- Fortified cereals
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6- Excess selenium
As we mentioned before, selenium is a good nutrient for hair, but too much can be harmful. A little goes a long way, so exercise caution while using selenium supplements or eating selenium-rich foods like:
- Brazil nuts
- Selenium supplements
- Organ meats (like liver)
Remember that a healthy diet doesn’t mean you should never consume any of these foods. All you need to do is limit them and have a balanced diet.
Will Hair loss caused by a bad diet grow again?
Often, yes! The good news is that hair loss caused by a bad diet is temporary. If you were eating poorly for a long time, it takes more time for your hair to grow back, but if you have a bad diet for a short time, your hair will grow faster. In case you notice intense hair loss, you should see a doctor to find out the reason. A good doctor will suggest things for faster hair growth based on the reason. If you need to lose weight fast and you’re worried about losing hair, you can consider non-surgery weight loss treatments.
These solutions have no side effects and need no downtime. They’re comfortable and help you to experience faster results. If you want to know more about non-invasive fat reduction treatments and look for a weight loss clinic in Dubai, we’re here to help. All you need is to contact us and have a consultation with our experts. They give you personalized suggestions and stay with you until the end of your fat loss journey.
Final words
Now, you know whether a Bad Diet causes hair Loss or not! meanwhile, make sure you’re eating a well-balanced diet that includes plenty of hair-friendly nutrients. You can also consider taking a biotin vitamin. Some meals, such as sugary snacks and mercury-rich fish, might cause hair loss. However, vitamin and mineral-rich foods such as leafy greens, fruits, and nuts can help prevent hair loss and strengthen your hair.
While scientists are still discovering hair loss, taking care of your hair and avoiding harsh chemicals can be beneficial. Medical issues, hormone difficulties, infections, not eating enough, and taking too many supplements are all potential causes of hair loss. If you’re losing a lot of hair, you should consult a doctor to find out the right treatment.
