Don't Just Blame Genetics... Foods That Can Cause Hair Loss Revealed

Beware of Excess Refined Carbohydrates and Mercury-Accumulating Fish
For Stronger Hair Roots, Ensure Adequate Iron, Zinc, and Vitamin D

Experts have advised that dietary management is key to preventing hair loss. In particular, they warn that certain foods, such as refined carbohydrates and those with accumulated heavy metals, can trigger or worsen hair loss and should be approached with caution.

Hair loss experts have warned that consuming certain foods can cause hair loss. Pixabay

The British daily newspaper Daily Mail reported on September 13 (local time), citing the opinions of dermatologists and hair loss treatment experts, that both deficiencies and excessive intake of specific nutrients can have a direct impact on hair health.

Dermatologist Dr. Elly Rashid explained, "Diet can either accelerate or alleviate hair loss," adding, "If the nutrients required for hair production and maintenance are lacking, hair can become weaker or fall out more quickly."

Key nutrients for hair health include iron, zinc, vitamin D, and folic acid. Dr. Rashid advised, "It is important to check the levels of these nutrients through regular blood tests and maintain a balanced diet." Iron can be obtained from red meat and green and yellow vegetables, zinc from nuts and seeds, and vitamin D can be supplemented through sunlight exposure or supplements.

On the other hand, some foods may actually be harmful to hair. A prime example is refined carbohydrates. Foods such as cakes, cookies, soft drinks, white bread, and white rice rapidly raise blood sugar levels and stimulate insulin secretion, which can disrupt blood flow to the scalp. As a result, hair follicles may not receive enough oxygen and nutrients, potentially worsening hair loss.

Dr. Rashid stated, "Refined grains trigger inflammatory responses and inhibit keratin production," and suggested replacing them with whole grains.

Another food to watch out for is Brazil nuts. While these nuts are rich in selenium, excessive consumption can actually have a negative effect on hair.

Hair specialist Dr. Paul Farrant warned, "Selenium is a mineral that is needed only in small amounts, and a single Brazil nut per day is enough to meet the recommended intake. Overconsumption can make hair brittle and disrupt the hair growth cycle."

Large fish such as tuna are also indirectly linked to hair loss. Species like bluefin and yellowfin tuna tend to accumulate higher levels of mercury, which can damage not only the nervous system and kidneys but also hair follicles. Dr. Farrant added, "If mercury accumulates excessively, it can suppress the metabolic activity necessary for hair growth. For hair health, it is important to be mindful of exposure to heavy metals in foods."

Eggs are among the foods experts recommend for preventing hair loss. Eggs are rich in protein, as well as vitamin B12, folic acid, and vitamin D, all of which support hair growth. Dr. Farrant emphasized, "Hair is made of a protein called keratin, so sufficient protein intake is essential for strong hair formation. Eggs are a nutritionally ideal source."

Experts advised that, rather than unconditionally excluding certain foods to prevent hair loss, it is important to tailor an appropriate diet based on individual health conditions and constitution.