This article has been updated since its original publication date to include more expert insights.
Thinning hair is a normal part of aging, and the causes can vary, but did you know that your diet can also play a role in thinning hair? We’re here to help you understand more. I consulted dermatologists, doctors, and hair experts who told me that certain foods can indeed increase hair loss.
They advised minimizing these types of foods if you want to create fuller, healthier hair. Specifically, they recommended avoiding three types of processed foods: sugary foods containing refined carbohydrates, red meat, and large sea fish. They also shared alternatives and foods that are proven to help boost hair health and strength.
Read more tips and suggestions from Dr. Yoram Harth, board-certified dermatologist and medical director of MDhair.
We also spoke to hair expert and cosmetologist Ghanima Abdullah of The Right Hairstyles.
1. Sweet foods and refined carbohydrates
While these types of sweets and processed treats don’t have much of a positive impact on your overall health on their own, the long-term effects of continuously eating them can be especially linked to hair loss and thinning. That’s possible, Haas explains.
“Eating too much sugar and refined carbohydrates can negatively impact hair regrowth in a number of ways,” he says. First, sugary foods and refined carbohydrates have been shown to “promote inflammation and further increase hair loss.”
Elevated insulin levels caused by eating too much sugary food “can also damage blood vessels on the scales, reducing the amount of oxygen and micronutrients that reach the hair follicles,” he continues. Ta.
Additionally, Dr. Haas says that foods containing “preservatives, artificial flavors, and food colors” can increase free radicals in the scalp, which can “damage hair follicles and reduce hair loss.” I emphasize that you should avoid it.
2. Red meat
Another food commonly associated with hair loss, thinning, and weak hair is red meat, especially when combined with processed or fried foods, Haas says. “Try to reduce the amount of meat and fried foods in your diet. Eating large amounts of red meat and fried foods has been shown to increase inflammation and promote the conversion of testosterone to dihydrotestosterone (DHT). ” he says. This male hormone has been implicated in androgenic hair loss, he added. Red meat has also been shown to increase your cholesterol and worsen your risk of heart disease by clogging your arteries.
3. Big sea fish
Mercury is found in many types of fish, as well as packaged and processed fish, and in excess is often “associated with hair loss,” Haas said. “The larger the fish, the higher the mercury levels,” he points out.
Haas advises people who are already suffering from hair loss or thinning to “avoid or reduce the amount of fish such as mackerel, swordfish, and tuna” in their diet. “Choose fish that are low in mercury, such as cod or salmon,” he advises. Salmon has been proven to increase hair volume and shine.
conclusion
As you can see, some foods are much better than others when it comes to hair health. Abdullah explains the importance of eating a diet that focuses on keratin synthesis if your goal is to grow stronger hair. “The three foods I choose to promote keratin synthesis are eggs, salmon, and liver,” she says.
This is because each falls into the biotin and protein rich category, she explains. “Separately, biotin and protein both increase keratin synthesis in the body, so together they increase your chances of having stronger hair and nails,” she added.
One thing people struggling with hair loss should remember is to always consume foods rich in biotin, she points out. “The main reason biotin is so effective for hair and nail growth is because it helps synthesize keratin,” she points out.
“Basically, foods high in biotin can help strengthen your hair and nails,” she continues. “If you want to increase your daily intake of biotin, think egg yolks, salmon, liver, legumes, and mushrooms.”
Abdullah continues, “Your body absorbs vitamins containing biotin better from these food sources than from daily intake.”
Two other foods she recommends to people suffering from hair loss are foods that are rich in protein or are good sources of cysteine.
“This may seem obvious, but eating protein-rich foods stimulates keratin synthesis,” she says. “Keratin is the protein that makes up most of your hair and nails, so having more keratin in your body can help keep it strong despite your age.”
She suggests eating more “protein-rich foods like yogurt, meat like chicken and beef, legumes, and nuts.”
She cites cysteine as another “building block for keratin production.” Foods that contain cysteine, she concludes, are sunflower seeds, soy derivatives, onions, and dates.
The more you know!
