1. A lack of fruits and vegetables
According to a CDC data from 2019, only about 10% of adults consume the recommended amount of fruits and vegetables. A diet devoid of fruits and vegetables may indicate that you are deficient in various key elements. Eating a variety of fruits and vegetables will help you meet your vitamin, mineral, and antioxidant requirements, such as:
B vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12) (B12).
Vitamin D is another crucial mineral that is obtained mostly from the sun. Nutrient shortage has been linked to hair structure and growth in studies. Nutritional deficits and male and female pattern baldness may be linked, according to researchers.
In addition, avoiding fruits and vegetables reduces your intake of potent antioxidants. Antioxidants safeguard the body by reducing the negative effects of stress and free radical damage. Antioxidants may also aid in the prevention of hair loss. Excess free radical damage has been discovered in the scalps of balding patients in studies. While antioxidants and minerals are important for hair health, supplementing needs more investigation.
Supplementation without the supervision of a physician may result in nutritional toxicity, worsening hair loss.
The best way to prevent nutrient deficiency hair loss is to eat a well-balanced diet that includes plenty of fruits and vegetables.
2. Vegetarian Diet
Without a good plan in place, switching to a vegan diet can cause you to lose more hair than you'd like. Iron deficiency is more common in vegans and vegetarians. Their dietary iron requirements are almost 1.8 times higher than those of meat eaters.
Hair loss may be linked to iron deficiency, according to evidence.
Vegans may be at risk for zinc deficiency in addition to iron inadequacy. Unfortunately, veggies have a lower bioavailability of zinc than meat. Phytates are found in legumes and whole grains, which make up a substantial part of a vegan diet. These substances bind to zinc, preventing effective absorption. Furthermore, because turning vegan involves eliminating all meat and animal byproducts, it is possible that you will be deficient in protein.
When a person is deficient in protein, the body will try to conserve protein supplies by decreasing hair development and putting it into a resting phase. This change in the hair cycle could result in more hair loss in the months ahead. Finally, a vegan diet does not necessarily result in hair loss.
However, if you've recently switched to a vegan diet and your hair is thinning or falling out, keep these probable nutrient deficits in mind.
3. Calorie Restriction to the Extreme
When you drastically reduce your calorie consumption, you risk not getting enough critical vitamins, minerals, and nutrients, such as protein and fat. Severe calorie restriction, such a poorly balanced vegan diet, can lead to undesirable hair loss.
Deficiencies in key nutrients, especially if they persist over time, can cause telogen effluvium, a kind of hair loss. Stress causes this sort of hair loss, and crash diets are a simple method to put the body in a stressful state. The good news is that hair loss may usually be reversed with a healthier diet and less restrictive eating habits.
Carbohydrates with a lot of sugar
Sugar appears to be a common cause of most illnesses. Unfortunately, it is not only addicting, but it is also ubiquitous. If you eat a lot of packaged foods, you're probably getting a lot of hidden sugars. Repeated exposure to high blood sugar levels can cause your blood vessels to thin over time. As a result, the heart has trouble pumping blood across the body, resulting in impaired circulation. Poor blood circulation makes it difficult for blood to reach your hair follicles, resulting in less nutrients being delivered to your hair. Excess sugar may also contribute to a disease known as "scalp inflammation."
Your scalp will be itchy, flaky, and painful as a result of this condition. Unfortunately, this irritation can cause hair follicle damage, resulting in hair loss. Finally, sugar inhibits our bodies' ability to effectively defend us against stress. Too much sugar raises stress chemicals like cortisol, putting the body under even more strain. Stress-related hair loss may be exacerbated by a high-sugar diet.
5. Abuse of alcohol
While a glass of wine may seem like the perfect remedy for a bad day, regular drinking may cause your body to become more stressed in the long run.
Excessive drinking climbed by 21% during the epidemic, according to data from a national survey of US people. Chronic drinking dehydrates you and prevents you from absorbing important nutrients including B vitamins and vitamins A, C, D, E, and K.
Additionally, excessive alcohol use depletes the body of nutrients such as zinc, iron, and calcium. Hair loss is linked to low levels of these critical vitamins and minerals.
Finally, excessive alcohol consumption dehydrates your hair, leaving it brittle and damaged.
Toxicity from Mercury
While fish is a great source of protein and should be part of a well-balanced diet, too much high-mercury seafood can be harmful.
Fish with High Mercury Content:
- Mackerel King
- Sea Bass from Chile
Fish with Low Mercury Content:
If you eat a lot of high-mercury fish, you should be aware of the possibility of mercury toxicity.
Hair loss is one of the signs of mercury intoxication, which also includes fever, rash, disorientation, and headaches. Furthermore, an excess of mercury in the body can deplete other critical vitamins and minerals like:
Mercury, in particular, interferes with collagen formation. Collagen is an important component of the hair follicle and the skin that surrounds it Mercury toxicity can cause vitamin shortages, which can lead to hair loss.
Finally, research shows that hair loss caused by mercury exposure can be reversed. Dietary modifications are advised, particularly avoiding high-mercury seafood.
7. Consumption of a high-fat diet
While healthy fats such as omega-3 fatty acids are beneficial, a diet high in saturated fats might harm your hair.
- Omega-3 Fatty Acid Sources:
- Oil from olives
- Seeds of Chia
- Saturated fat sources include:
- Many baked items from the store
- Meat cuts that are fatty
- Ice cream and sour cream are full-fat dairy products.
- Coconut oil is a type of vegetable oil.
- smoked meats
According to studies, a high-fat diet can cause excessive inflammation, which can deplete hair follicle stem cells. Every hair follicle is replenished by hair follicle stem cells. When they are reduced, the number of hair follicles is reduced, resulting in hair thinning. (17)
Saturated fat has an important role to play in decreasing the body's inflammatory response, which could lead to increased hair loss.