Nutrients such as biotin, essential fatty acids, proteins and zinc are essential for healthy hair. Low amounts of zinc, iron and vitamin B can also result in the hair loss in women. A well balanced diet high in protein sources, such as lean meats and fish, as well as fruits, vegetables and whole grains are essential for preventing hair loss in women.
Iron Deficiency
Iron deficiency is the most common and widespread nutritional deficiency in the world. According to 2010 information from the World Health Organization, it is estimated that 2 billion individuals are anemic due to an iron deficiency in their diets. Inadequate iron intake can lead to hair loss and, according to the University of Maryland Medical Center, an iron deficiency can lead to non-scarring alopecia, which is characterized by a receding hair line, inflammation of the scalp and broken hair. In addition to hair loss, another symptom commonly associated with an iron deficiency is fatigue. Whole grain cereals, eggs, organ meats such as the liver, and dark leafy vegetables are great sources of iron.
Zinc Deficiency
Zinc is an essential mineral required for the catalytic activity of numerous enzymes including those involved in cellular metabolism, according to the National Institutes of Health. Zinc is also important for the proper functioning of the immune system, protein synthesis, DNA synthesis, normal growth and development during pregnancy, childhood and adolescence, as well as wound healing. A severe zinc deficiency can cause hair loss in women since zinc is integral for cellular metabolism and protein synthesis, both of which are essential pathways for hair growth and maintenance. Pregnant and lactating women, as well as vegetarians, are at a great risk of developing a zinc deficiency. Oysters, poultry, red meats, beans, whole grains and dairy products are a great source of zinc.
Protein Deficiency
Hair is primarily composed of proteins linked together by disulfide bonds. A few months of inadequate protein intake can lead to hair thinning and hair loss. Women who are vegetarians and are older in age may have difficulty consuming adequate amounts of proteins. Furthermore, as one ages, cellular metabolism slow downs and hair production for protein metabolism also slows. Protein sources such as poultry, lean meats and fish are great for preventing hair loss. Beans, nuts, seeds, whole grains and legume also contain high amounts of protein and thus prevent hair loss.
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