Your immune system protects you against illness, fighting off bacteria and viruses. However, sometimes your immune system works with unintended consequences. This is the case when your immune system attacks nonthreatening hair follicles and causes hair loss, a condition known as alopecia. While there is no cure for alopecia, you can take steps to maximize your nutritional intake to encourage hair growth. Always speak with your physician before making changes to your diet when you have an autoimmune disorder.
Step 1
Eat a diet that contains at least 30 micrograms of biotin per day if you are an adult age 19 or older. A biotin deficiency has been associated with autoimmune-related hair loss. This vitamin is commonly found in foods such as whole-wheat bread, eggs, salmon, raspberries, carrots, tomatoes and Swiss chard.
Step 2
Increase your intake of lean protein sources in your diet. Hair is made from keratin, which is a form of protein. Without enough protein in your diet, your hair cannot grow at its normal rate. Examples of healthy protein sources include lean chicken, turkey, fish, low-fat dairy products and soybeans. Your protein intake varies based on your activity level and body weight. As a general rule, you should consume 0.4 grams of protein per kilogram of your body weight, according to the University of California-Los Angeles.
Step 3
Consume at least 11 milligrams of zinc per day if you are a male and 8 milligrams if you are a female, according to the Linus Pauling Institute. Physicians prescribe zinc aspartate, a form of the mineral zinc, to children who experience alopecia. Zinc-containing foods include yogurt with fruit, milk, almonds, peanuts, baked beans and dark meat chicken and turkey.
Step 4
Eat a mix of colorful fruits and vegetables each day. A balanced diet is essential to your health and hair growth. Colorful fruits and vegetables in particular have antioxidants, which are compounds that help to fight inflammation. Since autoimmune-related hair loss is an inflammatory condition, increased fruits and vegetables can help keep you healthy.
Tips and Warnings
- Stress relief is a vital aspect of reducing your hair loss. Along with careful attention to nutrition, taking stress-relieving measures such as meditating, taking walks or reading can help to keep your stress levels in check.
- Dramatically reducing the amount of calories in your diet, such as via a fad or crash diet, can affect your hair growth when you have an autoimmune disorder. Your body cannot grow hair without the right nutrients. If you have an eating disorder or are significantly cutting calories, talk to your physician.
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