Hair loss can be caused by a variety of reasons, some of which you cannot control. The hormonal changes that occur directly after childbirth and during menopause, or the genetics at play involving male pattern baldness for example, can be nearly impossible to repair. Hair loss can occur, in part, due to nutritional deficiencies. Preventing hair loss through nutrition is a natural way to keep your hair thick and healthy.
Iron
Inadequate iron intake can be a reason why you are shedding more hair than you should. Meat-eating men require 8 mg or iron daily; women need 18 mg until menopause. Animal proteins, including beef and organ meats, are excellent sources of heme iron. If you are not a meat-eater, you could be deficient in the nutrient. People who are vegetarians routinely need 14 mg to 33 mg daily. Non-meat sources of iron -- called non-heme -- include a variety of beans and legumes, almonds, bread, broccoli, raisins, prunes, enriched pasta products and brown rice. Consult your doctor about taking iron supplements if your levels are low and your hair is thinning or falling out more quickly than the daily norm of 100 hairs.
B Vitamins
The family of B vitamins contributes to hair and nail health, as well as the healthy production and function of red blood cells and your nervous system. Biotin, in particular, is essential to normal hair and scalp health. The recommended adult daily intake of biotin is 30 mcg daily for both men and women. A deficiency well below this recommended level can lead to hair loss and a scalp rash. According to the Linus Pauling Institute, high doses of biotin supplements have not been scientifically proved to treat or prevent hair loss, but getting the suggested levels through diet may help you prevent symptoms. Organ meats, whole wheat bread, cauliflower, raspberries and cheddar cheese are just a few of the foods that are rich in biotin.
Vitamin A
"The Nutrition Almanac" by John D. Kirschmann explains an interesting link between vitamin A and hair loss. Prolonged low levels of the vitamin can cause eventual hair loss after you have first lost the shine and body to your hair. But, if you hyper-supplement with the antioxidant, toxicity symptoms are similar. Vitamin A is present in many orange-colored foods, including squash, carrots and sweet potatoes. Whole milk, spinach, broccoli and eggs are also rich in vitamin A. Adults who are neither pregnant nor breastfeeding should aim for 700 to 900 international units of vitamin A daily to prevent symptoms associated with hair loss.
Zinc
Zinc is a mineral that works closely with vitamin A in the body. If you are not getting enough zinc, your liver does not release vitamin A, which can lead to problems such as night blindness. Zinc also helps you maintain scalp health, an important factor related to hair loss. A deficiency in zinc can create a flaking of the scalp, generally known as dandruff. While dandruff itself does not usually lead to hair loss, hair grows best when your scalp is healthy and calm, rather than irritated. Foods high in zinc can keep your vitamin A levels steady and prevent scalp conditions and hair loss. Beef, chicken, pork and oysters are animal proteins high in the mineral; milk, almonds, peanuts, chick peas and yogurt also contain zinc.
References
- American Hair Loss Association: Effluviums
- MayoClinic.com; Hair Loss: Causes; February 2010
- Linus Pauling Institute; Vitamin A; Jane Higdon; December 2003
- Nutrition Almanac; John D. Kirschmann; 2007
- Linus Pauling Institute; Zinc; Jane Higdon; December 2003
- Linus Pauling Institute; Biotin; Jane Higdon; June 2004
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