Eggs, meat, almonds – the key to healthy – Dietetics – Articles |

Hair is one of the main elements of the image of every person. They reflect the internal state of the body – health and vitality, as well as a symbol of physical attractiveness. About 5 million hair follicles can be found on the entire human body, 100-150 of which are located on the head area. 

The average rate of hair growth is about 1 centimeter per month. Hair loss is related to the natural life cycle of the hair follicle, and 50 to 100 hair loss a day is considered normal. If you lose more than 100 – so you can see them not only on the brush, but in larger quantities on the floor, clothes and bedding, you will get a warning signal and cause you to worry.

The phenomenon of hair loss may be temporary, e.g. in the postpartum period, or permanent, caused by e.g. scarring alopecia. Excessive hair loss is characterized by a disrupted hair growth cycle, when the balance between the growth phase and the resting phase is disturbed. An improperly balanced diet, poor in vitamins and minerals, a caloric deficit associated with intensive slimming, or food intolerances are factors that largely affect the condition of the hair. 

So how do you change your daily diet to keep your hair healthy and strong?

1. Increase the supply of vitamins such as:  — B vitamins (B2, B3, B5, B8), i.e. products of animal origin (meat, eggs, liver), whole grain cereals, yeast, nuts, legumes, sunflower seeds, wheat bran — Vitamin A, the rich source of which are: liver, butter, eggs, matured cheese, cow’s milk, fresh sardines — Vitamin E, concluded, inter alia, in sunflower oil and wheat germ oil, cereal grains, hazelnuts and almonds B vitamins play an important role in the skin regeneration process. They are extremely important for the proper functioning of the nervous system. Vitamins A and E are valuable antioxidants for health.
2. Take care of the mineral content by paying attention to: — Ironfound in lean beef, poultry, fatty fish and liver — Zinc, the source of which are, among others: meat, liver, eggs, legume seeds, buckwheat and nuts — Silicon, i.e. products such as oatmeal and bran, buckwheat, carrots, garlic — Selenium, contained in kidneys, fish, liver and nuts — Magnesium, so almonds, oatmeal, bitter cocoa, soybeans, beans and nuts
3. Remember to consume essential fatty acids, mainly omega 3 fatty acids.  Their source is oily sea fish (salmon, sardines, mackerel), almonds, walnuts, rapeseed oil, linseed oil. Unsaturated fatty acids affect androgens, which are involved in the hair growth process. Their insufficient supply or impaired absorption may result in hair weakening or even loss of hair.
4. Limit your consumption of saturated fatty acids (including lard, lard, processed meat products), simple sugars, and alcohol.
5. Eat plenty of fresh vegetables rich in antioxidants (tomatoes, beets, carrots, peppers, kale, parsley, spinach). 

The listed macro- and microelements are extremely important in the daily diet. Therefore, it is worth analyzing your menu and considering whether nutritional deficiencies may have an impact on the condition of your hair. If you can conclude without remorse that the composition of the plate you eat is not a cause for concern, look elsewhere for the source of the problem.

What are the other causes of hair loss?

• Endocrine disorders (hyperthyroidism and hypothyroidism, polycystic ovary syndrome)
• Autoimmune diseases (alopecia areata, Hashimoto)
• Systemic diseases (lupus erythematosus, lichen planus)
• Skin diseases (psoriasis, seborrheic dermatitis, dandruff, mycosis)
• Infectious diseases (typhoid and spotted typhoid, tuberculosis, syphilis)
• Drugs (chemotherapy and radio therapy, anticoagulants, immunosuppressants)
• Unhealthy lifestyle (alcohol consumption, smoking, insufficient sleep, severe stress)
• Heavy periods (iron deficiency in the body)
• Improper hair care (frequent and aggressive hairdressing treatments, tightly pinned up hair)

There is a very close relationship between rational nutrition and the condition of the hair, so even a slight improvement in eating habits can strengthen it from the inside and take care of its condition. No supplements can replace the nutrients you consume from a daily, healthy diet. However, you should use common sense, because with proper nutrition we can only affect the disturbed hair economy to a certain extent. 

It is worth remembering that the problems of the scalp and hair are just as important as other diseases of the body, therefore they require serious treatment and specialist help, especially in the case of non-nutritional reasons for their loss.

Bibliography: Gawęcki J. (ed.), Vitamins, Publishing House of the University of Life Sciences in Poznań, Poznań 2012. Guo E. L., Katta R., diet and hair loss: effects of nutrient deficiency and supplement use, Dermatology Practical & Conceptual 2017; 7(1):1 Sekita-Pilch M., Why does hair fall out ?, Diagnosis SA,  Siamak Moghadam-Kia, MD, Andrew G. Franks Jr, MD, Autoimmune diseases and hair loss, Dermatology after Diploma 2013; 4 (5): 38-56 Stolarzewicz IA, Ciekot J, Fabiszewska AU, Białecka-Floriańczyk E. Plant and microbial sources of antioxidants. Postępy Hig Med Dośw, 2013, 67, 1359-1373.