Which nutrients should be prioritized and which foods should be avoided?
If you are experiencing hair loss, diet is very important.
All the nutrients that enter our body are distributed throughout the body, including to the hair follicles, which also have specific needs to grow hair properly.
Just like the rest of the body, hair follicles need energy to function properly. Therefore, it is essential to provide them with a sufficient amount of nutrients.
Nutritional deficiencies can directly influence hair growth and slow it down. Indeed, a nutritional deficit can cause hair follicles to prematurely enter the telogen phase, the shedding phase.
Therefore, there are foods that should be favored to promote healthy hair growth.
Nutrients important for growth
Hair is made of keratin, which is a protein. Therefore, it is advisable to consume enough protein every day, such as eggs, fish, meat, legumes, etc.
It is also important to provide essential vitamins and minerals such as iron, vitamin D, omega 3 or magnesium, which play a role in the hair cycle.
If you're unsure whether you have any deficiencies or if your hair loss is related to a nutritional imbalance, consult your doctor and request a blood test. This will allow you to tailor your diet accordingly.
Inflammation and the glycemic index
It's important to reduce your consumption of inflammatory foods like refined sugars and ultra-processed products. Instead, you can favor foods rich in antioxidants to limit inflammation and create an environment conducive to growth.
A diet too high in sugar promotes:
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Hormonal imbalances, by increasing insulin production,
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Stimulation of androgens such as DHT, the number one cause of hormonal decline in women,
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Chronic inflammation and oxidative stress in the scalp.
Examples of high glycemic index foods to reduce include white bread, sugary cereals, pastries, sodas, fries, white rice, and sweets.
It is best to opt for foods with a low to moderate glycemic index such as lentils, chickpeas, sweet potato, quinoa, brown rice, green vegetables, low-sugar fruits, almonds, nuts, seeds and lean proteins.
Always combine fiber, protein, and good fats to slow the rise in blood sugar.
Dietary supplements
In case of deficiency, certain supplements may be beneficial for hair growth:
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Iron
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Vitamin D
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Saw palmetto
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Probiotics
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Magnesium
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Berberine
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Omega 3
The most important thing remains a sufficient intake of minerals, vitamins and proteins.
The importance of the gut microbiota
Don't underestimate probiotics and prebiotics. A good gut balance is the foundation of everything.
The gut is often considered the body's second brain. An imbalance in the gut microbiota can lead to poor nutrient absorption, increased inflammation, hormonal disruption, and a weakened immune system. It is therefore important not to neglect it.
Diet plays a key role in hair health. It is therefore essential to pay attention to it, not only for your hair, but also for your overall health.