Hair loss after dieting

Did you know that one of the most important causes of hair loss is improper nutrition, and sometimes after a period of hard and exhausting diet, hair starts to fall out, what methods can be used to treat this problem?

You must have experienced or seen people who suffer from hair loss quickly with a little malnutrition or unprincipled slimming diets and go to the dermatologist’s office.

Since the availability of various nutrients such as iron, zinc, biotin, protein, etc. is among the necessities of having healthy hair, and any type of deficiency leads to their loss in the long term, the introduction of foods whose regular consumption provides essential nutrients for hair:

zinc and iron
Iron and zinc are among the minerals whose deficiency causes hair loss. In many cases, due to iron deficiency anemia, people experience hair loss due to dry hair. For this reason, regular consumption of food sources of these 2 minerals, of which red meat is the first choice to get both of them (at least 2 times a week), is recommended, but apart from red meat, you can eat liver, eggs, lentils, iron and Eat all types of poultry meat (especially chicken breast), milk and low-fat cheese to get enough zinc.


Protein is one of the macronutrients that participates in the building of hair, and in case of its insufficient intake, the ground for hair loss is provided. In general, in diets that are low in high-protein foods, thinning of hair strands and their loss are considered deficiency symptoms. Therefore, getting at least 45 grams of protein for adults from food sources such as meat, eggs, dairy products, legumes (especially beans and peas) and raw nuts can provide a significant amount of this nutrient.

Vitamin D

Since this vitamin is effective in hair growth, its daily intake is recommended to prevent hair loss. Of course, its food sources are few and the best source is sunlight, so it is recommended that people expose their arms, hands, legs, and legs to sunlight for 10 minutes 2 to 3 times a week, but foods enriched with this vitamin, such as Milk, juice, and even egg yolks can provide the vitamin D needed by the body to some extent.

Omega 3

This essential fatty acid, which is mostly found in oily seeds and fish such as salmon and sardines, helps to maintain hair moisture and prevents it from drying and falling. Therefore, it is recommended to include this fish in your daily diet at least 2 times a week. Of course, it is better to cook them in the oven and season them with olive oil.


Biotin is one of the B vitamins, which is found in abundance in egg yolks. This water-soluble vitamin is essential for hair growth. It is recommended to include its food sources such as liver, mushrooms, peanuts and milk in the diet of people who are at risk of deficiency of this nutrient.
Source: Salamiran

18 November 2014 12:12

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