Many people, both men and women, suffer from hair loss and associated cosmetic changes. But hair loss is not equal to hair loss: While the circular and the hereditary hair loss are characterized by the typical bald spots on the head, the hair fall in the so-called diffuse hair loss (alopecia) relatively evenly, so distributed over the entire head. The causes for the thinning or even failing hair are manifold. For example, a vitamin, nutrient or mineral deficiency can lead to non-disease-related, diffuse hair loss.
Diffuse (non-illness) hair loss as a result of malnutrition
As with all growth processes in the human body, nutrients are also needed for the hair growth that takes place in the hair roots. For this reason, a balanced diet is essential for healthy and full hair growth. A lack of nutrients can therefore promote diffuse hair loss. Such a malnutrition occurs, for example, when you eat very one-sidedly over a longer period of time or regularly expose your body to radical diets or even starvation diets. Stress can also be the cause of an unbalanced or inadequate diet. In some cases, a lack of important minerals (such as iron and zinc) is the consequence, which also affects the growth as well as the pigmentation and the structure of the hair.
These nutrients promote hair growth
Do not worry: Even if you always find a few hairs in the hairbrush, this is no reason to worry. Only when the inner balance z. B. sustainably disturbed by a lack of nutrients and you consequently lose significantly more hair than usual, may be from excessive hair loss talk. Normal is a hair loss of up to 100 hairs per day. Our hair growth cycle consists of three phases, during which the hair regrows continuously and over time. After a 2-7-year growth phase, a transitional phase of about 3 weeks, in which the hair is no longer supplied with sufficient nutrients and thus stops the growth. During a subsequent resting period of about 3 months, the hair eventually falls out and the cycle begins again. By taking the following vitamins and foods regularly, you can support your hair growth and thus reduce hair loss with the right diet.
Vitamin H for hair loss
One of the vitamins responsible for hair growth is vitamin H, also called biotin. A biotin deficiency often leads to hair loss, whereas a targeted intake of this vitamin can provide a healthy hair texture and gives your hair extra shine. Biotin-containing foods include, for example :
- Pasta and bread from wholegrain
- Oatmeal and wheat germ
- brown rice
- milk and milkproducts
- egg yolk
- Offal such as kidney and liver
Although biotin plays an important role in hair growth, the sole use of biotin (via food or dietary supplements) in many cases of hair loss is not enough to effectively counteract hair loss. Therefore, effective hair loss agents often contain other vitamins and nutrients, such as vitamins and nutrients. the valuable vitamin B5.
B vitamins for a healthy scalp
In addition to vitamin H, the vitamins of the B group (vitamins B3, B6 and vitamin B5) are of enormous importance for the health of your hair. Since hair loss is often caused by the fact that the hair roots, so to speak, “stop working” and the B vitamins are involved in the metabolism and regulation of cells, an increased consumption of the following foods is recommended to keep the scalp healthy and prevent diffuse hair loss :
- egg yolk
- wheat germ
- lean meat
But millet is also great for supplying B vitamins. Because of the variety of ingredients, millet extract is also used in some hair loss preparations.
Vitamin A and the active ingredient complex Baicapil can promote hair growth
Too much or too little vitamin A can hamper hair growth and promote hair loss. Vitamin A can be found in :
- Fat cheese
Keep in mind, however, that the human body can easily absorb the vitamin A contained in the vegetables in combination with fat. Therefore refine your carrot soup with a dash of oil or enjoy your spinach with a tablespoon of melted butter, so that your body is able to absorb the valuable vitamin better. Another way to support natural hair growth provide z. As well as special agents such as Baicapil. This is a mixture of different plants, one of which has been known for centuries from traditional Chinese medicine. This ingredient complex is nowadays used in cosmetics for hair loss.
Important trace elements and minerals for healthy hair
To stay healthy, your hair is also dependent on certain minerals. These include, above all, the two trace elements iron and zinc. An iron and zinc diet is therefore essential if you want to counter excessive hair loss.
Hair loss due to iron deficiency
Iron is one of the nutrients that are crucial for the energy and oxygen supply of the cells, so the consequences of iron deficiency should not be underestimated. Thus, a lack of iron, as it often occurs in the context of a vegetarian or vegan diet, if the missing amount is not specifically supplied or replaced, also negatively affect the hair. Even pregnant women are often affected by iron deficiency. Iron-containing foods such as fish and meat – especially offal and liver, should not be missing in your nutrition plan, if there is no pregnancy. Ideally season fish and meat with a few splashes of lemon juice. The vitamin C contained in it makes it easier for your organism to absorb the important trace element, while coffee, tea or dairy products tend to reduce iron absorption.
Copper for strong hair
If your hair is thin and brittle, it may indicate a hair disorder, often caused by copper deficiency. Copper is included in the following foods :
- dried fruit
- Sunflower seeds
- whole grain products
The uptake of copper is lowered, for example, by a low-protein diet or an excess of calcium or zinc. Nevertheless, zinc should also be part of a balanced diet. If you suspect you should have their copper value determined by the doctor.
Because metabolism by zinc stimulate
Your body needs zinc to B. inhibit inflammation and keep the metabolic processes in the cells in motion. Especially metabolically active cells, including the hair root falls, therefore, rely on a sufficient supply of zinc. Zinc is found mainly in protein-containing foods such as milk and dairy products, fish, eggs, beef, legumes, potatoes and cereals.
But even with a balance of their nutrients certain types of hair loss can still occur or persist. Then taking natural micronutrient-based supplements can help to reduce hereditary hair loss. In addition, cosmetic hair loss products maintain the scalp and provide the hair affected by non-medical hair loss with moisture.