Among the many reasons that cause our hair to become lifeless, break and eventually fall out and become thinner, the mistakes and inadequacies in our diet are of great importance. Studies have shown that hair loss begins within 1 to 6 months in diets of 1000 calories or less per day, and hair growth returns to normal when the diet is normalized. A diet poor in protein causes negative nitrogen balance, leading to hair loss, and by increasing protein intake, the hair loss stops or decreases. In those who eat a diet less than 1000 calories a day, basal metabolism slows down over time, which slows down the functioning of the thyroid gland and causes hair loss. It has also been reported that long-term fasting conditions extend the half-life of the male hormone, prolonging the destruction time, and as a result, causing male pattern baldness.
In case of deficiency of essential fatty acids called omega 3, 6, 9, which our body cannot synthesize and which we must obtain through diet, hair loss begins within 2-4 months. The most well-known foods containing omega-3 are salmon, toric fish, mackerel, bonito fish, pumpkin seeds, flax. seeds and purslane. It has also been observed that the application of topical omega-6 containing products corrects dandruff and redness on the scalp in 3 weeks and hair changes in 3 months. Iron deficiency is one of the most blamed factors associated with hair loss. Hair loss is one of the early signs of iron deficiency, seen before the development of anemia. In iron deficiency, a decrease in storage iron and tissue iron is observed before the development of anemia. In order to ensure healthy hair growth, the storage iron (ferritin) level must be > 40 micrograms / liter. The main foods containing iron are red meat, liver, turkey, chicken meat, dark green leafy vegetables such as spinach and cabbage, legumes such as tuna, geranium, mackerel, haddock, chickpeas and dried beans, pistachios, sunflower seeds, pumpkin seeds and almonds. nuts, dried fruits such as raisins, prunes, dried figs, eggs and molasses. Zinc mineral is essential for the healthy functioning of many enzymes that have important functions in the development of hair follicles. It enables it to function. In zinc deficiency, hair loss is observed, hair becomes white, sparse, short and brittle. Shrimp, oysters, fish, meat, liver, wheat germ, pumpkin seeds, sunflower seeds, all grains, walnuts, almonds, eggs. , cheese and milk are among the foods containing zinc.
Copper deficiency is especially seen due to insufficient intake in long-term diets consisting of milk, or in those with chronic malnutrition or some genetic diseases. It may cause many hair anomalies and graying of hair by causing inadequate development of hair follicles. Copper mineral; It can be obtained from foods such as olives, hazelnuts, walnuts, almonds, grapes, barley, brown bread, broccoli, beets, molasses, honey, orange, molasses, lamb liver, beans and peas.
Another vitamin necessary for the healthy growth of our hair follicles. is biotin. In case of deficiency, thinning, breakage and loss of hair begin. Biotin deficiency is observed especially in excessive consumption of egg whites or in some diseases of genetic origin. Biotin is most often found in egg yolks, nuts and legumes such as hazelnuts and peanuts.
In case of vitamin C deficiency, especially in hair. Curls begin and twists begin in many areas of the hair, called corkscrew hair. It develops especially in the elderly, alcoholics, smokers, long-term use of cortisone drugs, and insufficient consumption of fresh vegetables or fruits. Fresh vegetables and fruits, as foods containing vitamin C, meet our necessary vitamin C needs. Lemon, grapefruit, orange, strawberry, kiwi, currant are among the fruits containing the most vitamin C. Vegetables such as cabbage, tomato, rose hip, cauliflower, spinach, parsley, radish, potato and green pepper are among the sources of vitamin C as the vegetables containing the most vitamin C. Apart from these, we need to get L-lysine and L-cystine from outside. Dry and brittle hair, hair loss and premature graying are also seen in the deficiency of essential amino acids such as.
Finally, it has been shown that green tea consumption stimulates growth in hair follicles and is especially beneficial in male pattern baldness.
As a result, we should consciously change our eating habits. Even regulating healthy and scientifically based diets can cause hair loss in itself. It will be enough to prevent death and many other problems.
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