Unexpected Foods That Help Prevent Hair Loss
Although shedding between 50 and 100 strands of hair each day is normal, anything above that can lead to hair loss. During their lifetimes, over 80% of men and about 50% of women will experience significant hair loss. Although there are genetic factors at play, nutrition is also part of the equation.
Specific nutrient deficiencies can increase hair loss rates or cause breakage, with the latter often associated with visual thinning. As a result, consuming particular foods can prevent certain vitamin and mineral deficiencies. Here’s a look at some unexpected foods that may help prevent hair loss.
Fatty Fish
Fatty fish contain nutrients that may help prevent hair loss, including various vitamins and minerals. For example, fatty fish are high in vitamin D, and a deficiency in vitamin D has been associated with hair loss in multiple studies. As a result, eating fatty fish may reduce the odds of a deficiency, which could prevent hair loss associated with a lack of vitamin D.
Studies often show a connection between omega-3 fatty acids and hair condition, particularly when consumed alongside antioxidants. However, it is critical to note that research in the area is limited, and additional studies are likely needed to determine if there are any specific recommendations regarding consuming fatty fish or omega-3 supplements specifically to support hair growth.
Nuts and Seeds
Nuts and seeds (and certain derived oils) are rich in iron, which is important for healthy hair follicles. Iron deficiency is the most common deficiency and is often a culprit behind hair loss. However, too much iron can be toxic. Therefore, it is best to get iron through iron-rich foods rather than supplementation (unless directed by your doctor) to prevent toxicity.
Nuts and seeds are also high in vitamin E, which aids in blood circulation to the scalp, thus promoting healthy hair.
Soybeans and Tofu
Specific compounds in soybeans and tofu, like spermidine, may support hair growth. Studies have shown that spermidine has effects on hair follicle stem cells to stimulate hair growth. It has also been shown to demonstrate protective effects against various age-related diseases and conditions.
Cruciferous Vegetables
Cruciferous vegetables, like kale, spinach, broccoli, cauliflower, and Brussels sprouts, are excellent sources of many critical vitamins and minerals, including iron, folate, vitamin A, and vitamin C, all of which play a role in hair growth. For example, iron deficiency is associated with hair loss. By consuming foods with iron and vitamin C, the two work together, as vitamin C also assists with iron absorption. Vitamin C has also been shown to promote hair shaft elongation and growth.
Medical/scientific content reviewed by Kelsey Powell, MS, Medical Sciences
