If you have alopecia, certain lifestyle changes alongside standard treatments can help you manage your symptoms. For example, although the diet cannot cure alopecia, the foods you eat can make a difference.
“With hair loss, the most important type of diet is rich in nutrients which are the constituent elements and hair protectors,” explains Jennifer Gordon, MD, dermatologist with Westlake dermatology in Austin, Texas. “In general, these are in particular proteins, iron, omega-3 fatty acids and specific vitamins such as A, C and E. A healthy diet can not only support your health in general, but it can also be useful for combating alopecia in addition to treatment for the condition.”
Although nutrition can help, keep in mind that the disease requires complete treatment that goes beyond what is on your plate, explains Leela Athalye, Do, a dermatologist at Orange Coast Dermatology at Mission Viejo, California.
“A balanced diet can certainly help promote hair growth,” she said. “But it is also crucial to discuss the options of processing dermatology and also to solve mental health problems such as social anxiety, emotional distress and self -esteem.” In this way, symptoms of alopecia can be treated at all levels.
In this spirit, here are five best examples of foods rich in key nutrients for hair growth, as well as alternative sources to consider for your next grocery store.
1. Chicken breasts
The hair is made of protein, so getting enough food nutrients helps building strong wicks, explains Ali McGowan, RD, a dietitian in Boston in Sprout Out Loud and the creator of the Podcast Sprout Out, a series approaching nutrition and behavioral change.
Research suggests that too few proteins have the opposite effect. A study on nutrient deficiencies and how they relate to hair loss found a link between low protein diets and a higher risk of alopecia symptoms.
Fortunately, there is an abundance of meat and plant -based protein sources, explains Dr. Gordon. Chicken breasts are a higher example because they provide around 22 grams (g) of protein for a part of 3.5 ounces (OZ). Other common protein sources include turkey, fish, beans, nuts, eggs and certain whole grains.
The amount of protein you need daily depends on several factors such as your age, gender and level of physical activity. But in general, the recommended food allowance reaches 0.8 g per kilogram (kg) of body weight. For example, if you weigh 150 pounds, your weight per kg is 68, so if you multiply this number of 0.8, you will get a daily protein target of 54 g.
2. Spinach
Another important nutrient for hair health is iron, explains Gordon. Indeed, ferritin, a protein that stores iron, is present in the hair follicles. When you are deficient in the mineral, it can cause problems such as faster hair loss and texture changes such as drought and easy rupture.
Iron is found in many animal products such as beef, chicken and seafood, but is also found in certain plants based on plants, especially dark leafy vegetables such as spinach, kale and green cabbage. For example, half a cup of raw spinach has about 1.05 milligrams (MG) of iron.
You can also get an iron boost from food such as fortified cereals, oysters, white beans and tofu. Good news if you like chocolate: dark chocolate can also give you iron.
3. Salmon
Fatty fish and salmon are the main sources of omega-3 fatty acids, which can be so beneficial for hair loss that Gordon often recommends omega-3 supplements for those who feel that they cannot obtain enough during their diet.
Omega-3 can stimulate hair follicles while soothing inflammation, explains McGowan. In a clinical trial of women with hair loss, the use of omega-3, as well as omega-6 fatty acids and antioxidants, led to better hair density and loss of slowdown.
The recommended food quantity varies according to sex and age, but is about 1.55 g for men and 1.32 g for women. About 3 oz salmon has 1.24 g.
Other food sources rich in omega-3 include flax seeds, chia seeds, herring and nuts.
In addition to helping the health of hair, it has been shown that higher consumption of fish and other seafoods rich in omega-3 has a range of advantages of lower cardiovascular disease for better cognitive function.
4. Péppers
Two vitamins that play a central role in hair health are C and E. It is because they are antioxidants that can help protect hair follicles from environmental stressors, Gordon explains.
“Antioxidants can also improve the health of the scalp and stimulate hair growth,” she said. “They also play a role in reducing inflammation, which can benefit those who suffer from alopecia by reducing the risk of hair loss in progress.”
If you are looking for a food that brings together the two vitamins together in a punch, peppers are a good choice. Other foods rich in vitamins include broccoli, kiwi, tomatoes and spinach.
5. Eggs
Ab vitamin called biotin has long been praised for helping hair loss, says Gordon. A food particularly rich in biotin is beef, but organ meats are not an easy sale for many people due to taste and availability. Fortunately, you have another option rich in biotin with egg yolks: a cooked egg provides 10 micrograms (MCG) of biotin, which goes greatly towards the recommendation of 30 mcg per day for adults.
Botin helps keratin production, a key protein for nails, skin and hair. Research suggested that a lack of biotin could cause hair loss, which is why it is often an alopecia goal.
Other food sources of biotin include meat, nuts, seeds, fish, organ meats and certain vegetables such as sweet potatoes. Although there are many hair -related supplements praising biotin, Gordon first suggests focusing on food sources and chatting with your dermatologist if you have to increase your amount with a supplement.
Foods to limit if you have alopecia
Regarding what to limit, it may be useful to move away from ultra -approached food (usually pre -packaged products) in sugar and refined oils, explains McGowan.
“These can increase inflammation in the body, which can worsen hair loss over time,” she says. “Research has linked diets rich in sugary or processed food to more hair loss. Although no food directly causes alopecia, your overall diet can help reduce or slow down symptoms.”
The point to take away
Nutrition alone will not treat or heal alopecia, but it can act as a complement to treatment by promoting hair growth.
Proteins, iron, vitamins C and E, omega-3 fatty acids and biotin are all good choices for a diet adapted to alopecia.
In addition to healthy diet and treatment, it is also important to treat emotional aspects of alopecia.
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