There are several factors that can contribute to hair loss. While the most common form of hair loss in men and women is androgenetic alopecia (pattern baldness), it is far from the only possible cause. One of the main reasons that someone may be experiencing sudden hair loss could be their diet.
What Should Vegans Eat To Avoid Hair Loss?
There’s more to hair loss than a diet. Factors such as stress, genetics, or certain medications can all cause varying degrees of hair loss. For people following a plant-based diet, it is especially important to monitor nutrient levels and to compensate for a lack of animal products. What nutrients are important for hair loss? Read on to find out.
Iron
While leafy greens such as kale and spinach are indeed high in iron, iron from plant sources is less readily absorbed by the body. Following a strict vegan diet may result in iron deficiency. Iron deficiency can lead to hair loss by reducing the oxygen carried by red blood cells to the scalp. It is of particular importance to women under 50, as the NHS recommends they take in nearly double the amount of iron (14.8mg vs. 8.7mg) as men and women over 50. Luckily, there are several great sources of iron that can easily be incorporated into a vegan diet.
What Are Good Sources Of Iron For Vegans?
- Dark leafy greens, such as kale and spinach
- Soy products such as tofu
- Beans
- Nuts
- Dried fruit
Protein
Protein might be the most common food that people worry about compensating for with a vegan diet. However, it is quite easy to have a vegan diet rich in protein. A low-protein diet coupled with rapid weight loss can cause hair to fall out as the body is undergoing stress. However, as long as you properly combine proteins and amino acids, you can easily avoid this.
What Are Good Sources Of Protein For Vegans?
- Legumes (black beans, kidney beans, chickpeas)
- Tofu
- Nutritional yeast
- Green peas
- Quinoa
- Nuts
Zinc
Zinc may be the most under-consumed nutrient for most vegans. Luckily, there are a number of easily available food that are high in zinc.
What Are Good Sources Of Zinc For Vegans?
- Beans
- Nuts and seeds
- Wheat
- Bran
- Grains
B Vitamins
In particular, vitamin B12. This can be quite difficult for many vegans to get enough of, as it is primarily found in animal products such as eggs. However, it can be found in small amounts in certain vegan foods. It is typically recommended that people following a vegan diet take a B12 supplement.
What Are Good Sources Of B Vitamins For Vegans?
- Tempeh
- Nutritional yeast
- Grains
- Fortified cereals
What Supplements Can Vegans Take To Fight This Hair Loss?
Dietary supplements are a great choice for anyone following a plant-based diet. Aside from the most common deficiencies listed above, it is also important to consider taking a few other daily supplements. Some minerals and nutrients are rarely found in plants and must be sought out from extra sources. You should consider taking supplements for:
- Vitamin D
- Omega 3 fatty acids
- Calcium
- Iodine
What Other Foods Can Cause Hair Loss?
Aside from nutrient deficiencies, there are other things that should be avoided in order to help prevent hair loss.
- Simple Carbohydrates
Foods that contain a large amount of refined, or simple, carbohydrates have a high glycemic index. Such foods have been shown to be linked to hair loss and include rice, bread, and sweets.
- Fried Foods
Fried foods may occasionally increase testosterone production. This leads to an increase in DHT, a hormone known to cause hair loss in both men and women.
- Alcohol
While moderate use of alcohol is unlikely to lead to hair loss, However, excessive chronic alcohol consumption has been shown to increase estrogen levels.
What To Do If Your Hair Loss Is Chronic?
While many people experiencing hair loss may find results from lifestyle changes, the fact of the matter is that the number one cause of hair loss is genetics. For these people, no change in diet or lifestyle will cause lost hair to regrow. There is only one truly permanent solution to hair loss – a hair transplant in Turkey.
A hair transplant uses your own naturally healthy hair to fill in the gaps left behind by genetic hair loss. At the Dr Serkan Aygin Clinic, we have assisted over 15,000 clients and have a hair regrowth rate of 98%. In 2019, our clinic was named the Best Medical Tourism Facility in the world by La Razon.
Contact us today to schedule your full, free consultation.
