Alopecia, or hair loss, has various causes, including genetics, chemotherapy, illness and hormonal changes. Traumatic or traction alopecia is caused by prolonged traction on hair follicles. For example, tight ponytails or hair braids may cause prolonged traction and subsequent hair shedding. Anagen and telogen effluvium are types of alopecia that sometimes result from nutritional deficiencies. Meat and fish provide rich sources of nutrients such as protein and iron that keep hair strong and healthy. Vegetarians should plan a diet that ensures sufficient intake of these essential nutrients to avoid any nutritional deficiencies that may trigger distressing hair shedding conditions.
Protein
Hair is made of a type of protein called keratin, and therefore sufficient protein intake is essential to maintain strong, healthy hair and to prevent hair shedding conditions. The recommended daily allowance of protein is 0.8g for each kilogram of body weight, says Dr. Reed Mangels at the Vegetarian Resource Group. Meat and fish are rich sources of first class protein. Vegetarians should eat a daily diet that combines protein from a variety of sources. Mangels recommends combining protein-rich foods such as lentils, tofu, soy milk, peanut butter, nuts, brown rice and whole wheat bread.
Iron
Iron is a mineral that the body needs to assist absorption and transportation of oxygen to the cells. Insufficient intake of iron can contribute to hair loss. There are two types of iron: heme and nonheme iron. Heme iron is found in meat, particularly red meat, such as beef, and is easily absorbed by the body. Plant sources contain nonheme iron, which is absorbed at a significantly slower rate. Dietary factors, such as tea and coffee intake, may also hinder absorption of nonheme iron. Vegetarian foods that contain nonheme iron include eggs, soybeans, lentils, spinach and lima beans. Vegetarians should consume food or drink that contains vitamin C at each meal time to assist absorption of nonheme iron.
Zinc
A zinc-deficient diet may also precipitate hair loss. Meat is high in bioavailable zinc, which is more easily absorbed than zinc from vegetarian sources. Also, vegetarians consume significant amounts of legumes and whole grains, which contain phytates that may inhibit zinc absorption. The Office of Dietary Supplements, or ODS, recommends food preparation techniques that increase the bioavailability of zinc, and reduce the binding action of phytates. These techniques include soaking beans, grains and seeds in water for several hours before cooking them. The ODS also advises vegetarians to eat more leavened grain products, such as bread, and to reduce consumption of unleavened products, such as crackers, because leavening techniques partially break down phytates.
Vitamin B Complex
Vitamin B complex, which includes thiamine, riboflavin, niacin, biotin, folate and cobalamin, is required for healthy growth and development and for maintenance of essential bodily functions. Vitamin B deficiency can contribute to hair loss. A vegetarian diet provides sources of most B vitamins. For example, thiamine and riboflavin, or vitamins B-1 and B-2, are found in cereals and whole grains. Folate, or vitamin B-9, is found in green leafy vegetables. However, cobalamin, or vitamin B-12, occurs only in animal products such as meat, fish, eggs and milk. Vegans, who eat only plant-based foods, may wish to take a vitamin B-12 supplement to ensure adequate intake of the entire range of B vitamins.
References
- Dr. Hoffman: Iron: Deficiency and Toxicity
- Office of Dietary Supplements: Zinc
- Philip Kingsley: Nutrition
- Philip Kingsley: Hair Loss
- The Vegetarian Resource Group; Iron in the Vegan Diet; Reed Mangels, Ph.D., R.D.
- The Vegetarian Resource Group; Protein in the Vegan Diet; Reed Mangels, Ph.D., R.D.
- American Cancer Society: Vitamin B Complex
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