Hair loss is difficult to return once it occurs. A balanced diet is crucial to prevent hair loss. What do we start to prevent hair loss?

Soybean. If you want to prevent hair loss, you should eat a balanced diet. There are so many kinds of food, but first of all, you should check good protein intake. Protein is a major component of hair, so protein malnutrition causes hair loss and makes it hard to restore hair. Where should we get the protein? Beans!

Food rich in isoflavones, a type of plant-based estrogen, is helpful to your hair growth. Isoflavonone in soybean stops the production of dihydrotestosterone(DHT), one of the powerful hormones to cause hair loss. Anthocyanin is also found in soybeans, and its effects on hair growth are well-studied. 

Whole grain. Whole grains supply vitamin B and many kinds of minerals as as protein, zinc, and copper. Those are excellent nutrients for hair growth. Deficiency of vitamin B has been associated with hair loss, especially riboflavin, biotin, folate, and vitamin B12.
Vitamin B2 (riboflavin) is composed of two crucial coenzymes, and those play roles in hair cellular development and function. Vitamin B7 (biotin or vitamin H) do modify histone, cell signaling, and gene regulation. Most biotin is found in protein, and the limit of biotin intake causes possible heart loss. Folate is essential in synthesis of nucleic acids and amino acids of hair cell protein. Vitamin B12 is also necessary for DNA synthesis.

Nuts. Such as walnuts, sunflower seeds, sesame seeds, and pine nuts, all kinds of nuts. We can easily get minerals and unsaturated fatty acids while consuming nuts. Nuts contain minerals and many essential nutrients. With vitamins, what minerals do in the hair growth cycle and immune defense mechanism is so unique. Nuts have fatty acids like alpha-linolenic acid, vitamin E, magnesium, and essentials, which are anti-oxidants for good blood flow. Under stress, the blood flow to the hair decreases, which can also cause hair loss. Vitamin E and alpha-linolenic acid in nuts can play a role in improving blood flow, greatly help nutrients go to the hair. Deficiency of such micronutrients like minerals may represent a modifiable risk factor associated with alopecia.

Seaweed. Seaweed, kelp, and green onions are rich in vitamins A, E, D, iodine, dietary fiber, and minerals that regenerate damaged hair, which can help prevent alopecia and maintain good conditions of hair. If you lack iodine, you might suffer hypothyroidism, which is one of the causes of hair loss. Iodine-rich food, like seaweed, is important to get the proper amount of it. But you don’t want to eat seaweed, why don’t you try seafood like cod, canned tuna, or oysters? And dairy food or simply “iodized” labeled salt is ready.

There are some conditions you should avoid, guess what, let’s start with fatty food.

No fat. No fatty food, such as fried food, No refined carbohydrates like white bread and snacks, and no foods full of animal fat. Saturated fat increases triglycerides or cholesterols in the blood, which reduces blood circulation. Poor blood flow prevents proper amount of nutrients from reaching the hair, which can cause hair loss.

No extreme diet. Malnutrition is a key factor in alopecia. Lack of nutrients in the body leads to hair loss or severe. When the nutrients supplied are limited, our body first sends those to important organs first. Such as the heart, lungs, and liver, which are essential for life maintenance. In contrast, fewer nutrients go to areas such as hair roots and nails, which causes problems with hair growth, thinning, and hair loss. Try good diets with balanced nutrients for health.

There is no perfect treatment yet. Still, healthy eating habits and being rich in nutrients such as vitamins, iron, zinc, and biotin, can help prevent hair damage and promote growth. In addition, various studies on hair loss treatment are currently underway, and better will be developed from this. With these developments, let’s look forward to overcoming hair loss someday.

Referances

1) 김수인 약사. 충남대학교병원 약제부 약무정보팀. 대한약사저널
2) Nicole Natarelli, Nimrit Gahoonia, Jessica Maloh. & Raja K. Sivamani. Clinical Efficacy of Topical or Oral Soy Supplementation in Dermatology: A Systematic Review. J. Clin. Med. 2023, 12(12), 4171
3) Young Hyun Jung, Chang Woo Chae, Gee Euhn Choi, Him Cha Shin, Jae Ryong Lim, Han Seung Chang, Joonmo Park, Ji Hyeon Cho, Mo Ran Park, Hyun Jik Lee & Ho Jae Han. Cyanidin 3-O-arabinoside suppresses DHT-induced dermal papilla cell senescence by modulating p38-dependent ER-mitochondria contacts. Journal of Biomedical Science volume 29, Article number: 17 (2022)
4) Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2019). The role of vitamins and minerals in hair loss: A review. Dermatology and therapy, 9(1), 51-70.
5) Dhariwala, M. Y., & Ravikumar, P. (2019). An overview of herbal alternatives in androgenetic alopecia. Journal of cosmetic dermatology, 18(4), 966-975.

Best foods prevent hair loss
SOYBEAN
Check good protein intake. Protein malnutrition causes hair loss. Soybeans rich in isoflavones are helpful to hair growth. This stops the production of dihydrotestosterone, which is causing hair loss. Anthocyanin in soybeans also affects hair growth through its antioxidative properties.
WHOLE GRAIN
Rich in vitamin B, whole grains have riboflavin, biotin, folate, and vitamin B12. Those all regulate hair cell development and prevent hair loss.
Whole grain has many kinds of minerals, protein, zinc, and copper. Those are excellent nutrients for hair growth.
NUTS
Such as walnuts, sunflower seeds, sesame seeds, and pine nuts, all kinds of nuts. Easily get minerals, unsaturated fatty acids, and many essential nutrients. Vitamin E and alpha-linolenic acid in nuts can play a role in improving blood flow and greatly help nutrients go to the hair.
SEAWEED is rich in vitamins A, E, D, iodine, dietary fiber, and minerals that regenerate damaged hair, which can help prevent alopecia and maintain good hair conditions. If you lack iodine, you might suffer hair loss. If you don’t like seaweed, try oysters!
No fatty food, such as fried food, No refined carbohydrates like white bread and snacks, and no foods full of animal fat. Saturated fat increases triglycerides or cholesterols in the blood, which reduces blood circulation. Poor blood flow prevents the proper amount of nutrients from reaching the hair, which can cause hair loss.