Food and hair

The quality and quantity of hair are related to each person's nutritional status, but we have to be realistic: if you've always had thin, thin hair, no matter what you eat, you won't achieve thicker or fuller hair, because this is determined by your genetics. However, if you don't do this and cause nutrient deficiencies, it can be worse, because your hair, like your skin and body, needs good nutrition.

A varied, balanced diet that includes macronutrients (protein, carbohydrates, and fat), and micronutrients (vitamins and trace elements), along with proper absorption of these nutrients, is vital for hair growth and for achieving the qualities we always love: shine, softness, and manageability.

How do I know if I'm eating a diet that's good for the health and beauty of my hair?

We might think our diet isn't subject to nutritional deficiencies; we eat a lot. But as we increasingly move away from the Mediterranean pattern, we become more Westernized. In many cases, we observe a low nutritional density, not caloric density, and monotony. This means our bodies don't have adequate nutrients, and our hair doesn't look the way we want it to.

All of this, coupled with a lack of skills and time for food preparation, can further exacerbate the problem, as age-specific nutritional needs—physical activity, medication use, strict diets, and impacts on the microflora that limit absorption.

What does our hair need?

Hair is a keratinized skin appendage; its formation in the hair follicle requires a lot of energy and nutrients. Since it's not necessary for our survival, when the body experiences a nutrient or energy deficiency, the follicle's function is impaired , resulting in a decrease in growth rate and rapid hair loss . The result? Thinner, less resilient hair.

The best diet for hair?

The best diet for hair is the Mediterranean diet, much more than just a rich and healthy nutritional guideline, as it also encompasses a balanced lifestyle . A diet that provides us with all the nutrients necessary for the normal development and maintenance of the body, including hair, because it allows us to achieve the correct levels of nutrients that promote follicle metabolism.

A diet that encourages the consumption of seasonal foods: legumes, nuts, eggs, fruits, vegetables, whole grains, fish, and red meat (as they are rich in highly bioavailable iron) in your shopping basket, because they will help you achieve beautiful hair.

What is the Mediterranean diet like?

The Mediterranean diet , in addition to being a tasty and appetizing diet thanks to its recipes and use of seasonal foods, has many aspects that can be beneficial for both skin and hair. Nutritionally, we highlight the types of fats, such as olive oil, fish, nuts, and spices, the proportions of key nutrients (proteins, grains, fruits, vegetables, fats) found in its recipes, such as stews and grain dishes, and its richness in vitamins, minerals, and antioxidants.

A special mention should be made of antioxidants in hair care, as they promote the protection of the hair follicle from within, thus improving hair growth and texture.

Another notable and sometimes underrated aspect of the Mediterranean diet is the preparation and sharing of meals in groups, that is, sitting down to eat together around a table . It is now known that preparing meals is one of the beneficial effects of the Mediterranean lifestyle.

Why, even though I'm eating well, my hair isn't the way I'd like it to be?

Indeed, you may think you're eating well but notice that your hair isn't looking its usual. During periods of severe wear and tear, your nutritional needs may not be met, making it a good idea to consider taking a supplement to supplement your intake of deficient nutrients.

It's always helpful to seek professional help so they can prescribe the best course of treatment for your needs based on your health, medication, or illness.

How do I know if I need to take a hair supplement?

You may want to consider taking a dietary supplement if you notice that your hair isn't looking its usual and you recognize that you may be experiencing nutrient deficiencies due to excessive physical activity, stress, convalescence, heavy periods, taking certain medications, or illnesses that involve malabsorption.

When would a dietary supplement be recommended?

We highlight three times when a dietary supplement may be recommended:

1. Women of childbearing age may experience iron deficiency due to menstrual blood loss and a lack of red meat in their regular diet. A lack of iron can cause thinner, duller hair and even lead to widespread hair loss, resulting in a loss of volume. Control your diet to prevent this from happening. (Post: Let's not lose our good habits)
2. Stressful situations related to work, lack of sleep, illness, and so on , can cause hair in the growing phase to prematurely enter the shedding phase of its life cycle, resulting in hair loss and a decrease in hair fiber thickness. Stress, combined with smoking, can cause vasoconstriction of the blood vessels surrounding the hair bulb, decreasing nutrient supply.
3. Consumption of diets that eliminate certain nutrients , such as a vegetarian or vegan diet, in which protein intake may be compromised if not properly planned.

What do these hair supplements contain?

Dietary supplements contain vitamins and minerals that help prevent hair loss and regenerate hair follicles for improved hair growth and texture.

There are many vitamins and minerals you can find, so here's a list of the most common ones.

• B-complex vitamins : B vitamins, such as biotin (vitamin B7), niacin (vitamin B3), riboflavin (vitamin B2), and others, are important for hair growth and health.
• Vitamin E : It is an antioxidant that can help protect hair cells against oxidative damage.
• Vitamin C : Contributes to the production of collagen, which is essential for hair structure.
• Vitamin A : Important for scalp health and sebum production, which keeps hair hydrated.
• Iron : Iron deficiency can be linked to hair loss, which is why many hair supplements contain this mineral.
• Zinc : Contributes to the growth and repair of hair tissue.
• Omega-3 fatty acids : Can help improve scalp health and hair quality.
• Amino acids : Amino acids are the building blocks of protein, and hair is primarily made of protein. Therefore, supplements often contain amino acids like cysteine ​​and methionine.
• Minerals such as selenium and copper : are essential for hair health.
• Vitamin D : Vitamin D is known to play a role in hair follicle health and cell regeneration. Vitamin D deficiency has been linked to various health problems, including some related to hair.
• Superoxide dismutase (SOD) : SOD is an antioxidant enzyme that helps fight free radicals in the body, including the scalp. Free radicals can contribute to aging and cell damage, so having antioxidants like SOD may be beneficial for maintaining hair health.

They can also incorporate plant extracts and oils such as pumpkin seed oil or saw palmetto extract, which have benefits in the treatment of androgenetic alopecia.

The effectiveness of vitamin supplements for hair can vary depending on the underlying cause of hair problems. This is why specialized dietary supplements are now available for specific conditions. Some are recommended for cases of excess oil, hair loss due to androgenetic alopecia, chronic and progressive alopecia, telogen effluvium, or temporary hair loss.

If you're going to take a dietary supplement, remember to consult a healthcare professional for guidance. Also, remember the importance of taking the daily doses recommended by the manufacturer, without exceeding them.