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Hair is not a physiologically essential tissue; even without hair, the body can continue to function. When our nutrient intake is insufficient to supply the entire body, the physiological mechanisms prioritize providing nutrients to vital tissues that maintain normal bodily functions. As a result, hair may experience excessive shedding due to inadequate nutrient supply.
Extreme diets can lead to hair loss
Consuming too much junk food and processed foods negatively impacts hair growth. With the rise of trends like weight loss and environmental conservation, more extreme dietary plans have become popular, such as:
Ketogenic Diet and Low-Carb Diets:
People following these diets often aim for quick weight loss. However, inadequate intake of essential nutrients like protein and carbohydrates can lead to hair loss.
Vegan Diet:
Research shows that vegetarians may face limitations in food variety, leading to insufficient intake of micronutrients such as vitamin B12, vitamin D, iron, zinc, iodine, and calcium, which can subsequently affect hair growth.
Importance of 5 Nutrients: Choosing the Right Foods to Maintain Hair Health
Protein:
Importance: Hair is composed of 80-90% protein, making adequate protein essential for healthy hair growth.
Food Sources: Lean meats (beef, pork, chicken), fish (such as salmon and mackerel), legumes (black beans, chickpeas).
Iron:
Importance: Insufficient iron can impede nutrient delivery to the scalp, leading to hair follicle shrinkage and hair loss.
Food Sources: Red meat (beef, lamb), liver (chicken liver, pork liver), dark leafy greens (spinach, kale).
Zinc:
Importance: Zinc aids in cell division and repair, promoting hair growth.
Food Sources: Seafood (especially oysters), nuts and seeds (pumpkin seeds, cashews), dairy products (milk, yogurt).
Vitamin B Complex:
Importance: B vitamins are involved in red blood cell production, helping transport oxygen and nutrients to hair follicles.
Food Sources: Whole grains (oats, brown rice), eggs, nuts and legumes.
Vitamin D:
Importance: Vitamin D regulates the hair growth cycle; a deficiency may lead to hair loss.
Food Sources: Fatty fish (salmon, mackerel), egg yolks, fortified foods (such as fortified milk and cereals).
Conclusions
By consuming a balanced diet rich in these nutrients, you can effectively maintain hair health and promote growth.Scalp care requires consistency. In addition to supplementing with adequate nutrients, it’s essential to cultivate a normal daily routine, reduce bodily inflammation, and support the immune system to maintain scalp health
