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Diet for Hair Loss

Hair loss is an indication that your body is under a lot of stress, or that your diet is lacking in essential vitamins necessary for strong, healthy hair. Protein and vitamins B, E, C and D are all necessary nutrients for healthy hair. B vitamins are water-soluble, which means they are not stored in your body like other vitamins and must be replenished daily. These vitamins can be found in fresh vegetables, fruit and fish as well as dairy and eggs. If you have a food allergy you can also receive these vitamins in the form of pill supplements.

  1. Increase Protein Intake

    • Protein is a vital nutrient that repairs tissue, builds muscle, and strengthens hair and nails. Your hair is made up of protein, and when protein is replenished daily, hair improves in strength and elasticity. According to the Harvard School of Public Health you should consume 8g protein per 20 lbs. body weight. High amounts of protein can be found in fish, nuts, seeds, eggs and meat. Fish is the best source of animal protein as it is a lean meat with up to 26g protein per serving. Lean cuts of meat should be consumed in moderation because of the amount of saturated fat. Macadamia, hazelnut and almonds are high in protein as well, but they are also high in saturated fat.

    Lower Carbohydrate Intake

    • According to Riquette Hofstein, author of "Grow Hair Fast," mass consumption of saturated fats and carbohydrates can lead to hair loss because of high glucose levels. When consuming carbohydrates, rely on complex carbohydrates to sustain you rather than simple carbohydrates. Simple carbohydrates are found in sugary foods, snacks and products that contain white flour. Complex carbohydrates are found in whole-grain bread, pasta, beans and vegetables. These carbohydrates provide B vitamins, which improve the quality of your hair. Non-starchy vegetable consumption should include beets, cucumbers, tomatoes, okra, spinach and carrots. They contain vitamins A, C, E and K and are very low in calories and carbohydrates.

    Restrict Saturated Fat

    • Saturated fat is found in red meat, nuts and dairy. Although many of these foods provide important vitamins for your hair, they should be substituted with a healthier alternatives in order to avoid health complications such as high cholesterol, coronary heart disease and diabetes. Pork loins and extra-lean ground beef contain less saturated fat than regular pork and beef, and they provide calcium and protein. Milk and other dairy products are high in vitamin D, calcium and vitamin B2 and B12, but they should be substituted with vitamin-fortified soy milk or nonfat or low-fat dairy products to cut out fat. Trans fat and saturated fat can also be found in margarine and butter; replace these with vegetable oils. Olive oil, sunflower oil and peanut oil contain monounsaturated fat and polyunsaturated fat, which are healthy for your heart and beneficial for your hair because they provide vitamin E and K.

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