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Nutrition and diet for hair loss in women

Alexey Portnov, medical expert
Last reviewed: 20.10.2021

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One of the most common causes of hair loss in women, the appearance of fragility and tarnishing ringlets - these are the limitations in nutrition. Different diets deprive the body of the useful components that are necessary for the normal growth of the hair follicle.

Consider popular diets and their effect on the hair condition:

Diets with reduced caloric intake practically exclude the intake of omega-3, vitamin A, zinc, calcium and iron into the body. This leads to a decrease in the production of female sex hormones. Against this background, there is peeling of the skin, increased brittleness and excision of strands, their increased loss.
Diets with a low amount of protein - this type of food includes vegetarianism, which reduces the intake of the full range of nutrients in the body.
Nutrition with high protein content - Ducane diet provides for limiting the amount of fats and carbohydrates with a major focus on protein products. Violation of the balance of BJU leads to premature aging of the skin and its dryness, the loss of yarn.

A healthy and balanced diet is the most effective way to prevent deterioration of curls, skin and nails. Let's consider the basic recommendations on a food for restoration and preservation of health of hair and all organism:

Refuse from fast food, alcoholic and carbonated drinks, sweets, coffee, smoked products.
Seasonal fruits and vegetables, rich in vitamins, contribute to the strengthening of strands. Add to your diet broccoli, beets, citrus fruits, carrots.
In addition to vitamins and minerals, follicles need animal proteins. This element is found in seafood, chicken meat, beef and turkey. Also do not forget about fatty fish.
Meals should contain dairy products. Particularly useful: cottage cheese, yogurt and fermented baked milk. In a moderate amount you can eat solid sorts of cheese and low-fat milk.
By-products, namely the animal liver, supplies the body with useful substances and is the prevention of iron deficiency anemia.
Do not forget about the porridge. For hair, buckwheat and oatmeal are useful, as far as pasta is concerned, only hard wheat varieties should be chosen.
For filling salads and cereals it is necessary to use vegetable not refined oils, but not mayonnaise sauce. Useful properties are olive, linseed, sunflower and walnut oil.

In addition to the above recommendations do not forget about maintaining the water balance. To get rid of hair loss, drink at least 1.5 liters of clean water a day.

Products with hair loss in women

To eliminate the symptoms of early alopecia and prevent their appearance in the future, you need to re-evaluate your diet.

Hair-friendly products:

Fruits and vegetables - contain vitamins and microelements, supplying the body with fiber. Particularly useful are raw carrots, cabbage and beets. Also do not forget about the greens: parsley, dill, fresh green onions.
Eggs and beans are sources of protein, iron and biotin. Strengthen the strands, eliminate their dryness, fragility and loss.
Fish - a source of polyunsaturated fatty acids Omega-3 and Omega-6. Add salmon, tuna, herring and other types of fatty fish to the diet. When allergic reactions to fish products, daily use 1-2 tablespoons of flaxseed oil.
Bran and cereals are useful complex carbohydrates. Contained in pasta from durum wheat, cereals.
Sour-milk products - to preserve the beauty of hair, use kefir, cottage cheese, sour cream, yogurt and hard cheese. They have an increased content of calcium and protein, which favorably affects the growth of curls and helps to strengthen them.
Nuts and seeds - contain linoleic acid, zinc and selenium, the deficiency of which leads to alopecia. Daily eat a handful of nut mixture: almonds, walnuts, cashews, hazelnuts, sesame seeds, flax seeds and sunflower seeds.
Water and green tea are two basic drinks for maintaining youth and beauty of the body. Green tea is saturated with antioxidants, and water does not allow dehydration and slowing of metabolic processes.

The right choice of products and their combination allows you to improve the condition of the hair and the entire body.

The menu of a diet at loss of hair at women

Diet in case of baldness in women should be as balanced as possible. In the daily menu, you need to include proteins, fats and carbohydrates. At the same time, 30% of the diet is complex carbohydrates, which affect the metabolic processes.

Sample menu for women with alopecia:

Breakfast: oatmeal porridge on milk with a banana and raisins, green tea.
Snack: boiled egg, a slice of black bread with butter and cheese.
Lunch: soup on chicken soup with noodles, steamed cutlets from turkey with salad from fresh vegetables.
Snack: favorite fruit or nut mix, a glass of yogurt without additives.
Dinner: boiled or baked fish with a side dish of rice and broccoli.
Second dinner: a glass of kefir.

With intensive hair loss, every morning, use one tablespoon of linseed oil. Also pay attention to the fact that between each meal should observe the time interval - at least two hours.

Read also about the remedies used for alopecia in women:

Restoring the health of ringlets with the help of the right diet is a long process that requires a professional approach. The first results of therapy become noticeable after 2-3 months of healthy nutrition.