Transfer from Clinical Nutrition Network Today
The following article comes from Fan Zhihong_Original Nutrition Information
Food nutrition knowledge and healthy life knowledge
China Clinical Nutrition Network (lcyycc)
"Hairline" is frequently searched. Unexpectedly, "Baldness at an early age" is already a problem that many young people worry about.
A search on a certain treasure, from "hair growth lotion", "hair oil", "anti-hair loss shampoo", to "anti-hair loss scalp cleansing cream", "hair loss diet", and "hair loss artifact", there are so many dazzling people.
Of course, hair loss is related to external factors such as improper hair care, excessive dyeing and perm "abusive" hair, but internal factors are also very important.
First of all, we need to know, what is the hair made of?
Hair is not an organ, so it does not contain nerves and blood vessels, but it contains cells. The main component of hair is keratin, which accounts for about 97%. This protein can also make nails, forming the outer protective layer of the skin. Each hair consists of three layers:
1 The outer layer is the stratum corneum, which is usually translucent or colorless hairy scales. It acts as a protective layer and allows natural hair color to show through.
2 The cortex occupies 80% of the hair, in which the pigment in the hair is deposited, and the natural hair color is due to it.
3 The medulla layer is located in the center of the hair. It is composed of many small bubbles and is the innermost layer that reflects light.
Regardless of men and women, a bright and fluffy hair is full of attractiveness, while sparse yellow or even exposed scalp hair makes people think of it as miserable. This is because beautiful and healthy hair is a sign of good health and naturally becomes part of the body's beauty and attractiveness of the opposite sex.
On the other hand, poor hair quality and hair loss are manifestations of poor physical condition, and can also be explained as a coping mechanism for the body to protect itself, a survival strategy.
When the body's metabolic capacity declines or severe nutritional deficiencies occur, the body will choose to deliver nutrients to the organs and tissues that are most critical to life, while sacrificing those less important parts. And hair, as a "not so important" part, will be discarded, so the tragedy of hair loss occurs.
Many factors can change the normal hair growth cycle and cause temporary or permanent hair loss, including drugs, chemotherapy, exposure to chemicals and toxins such as nicotine, hormone changes, thyroid disease, stress or nutritional factors, etc. One solution is impossible to solve all hair loss problems.
Today we are focusing on the discussion-hair loss related to nutritional factors. What nutritional problems are related to hair loss? How to use food to save your hairline?
As we mentioned earlier, hair is composed of protein, so adequate protein in the diet is essential for the health and strength of hair. If there is not enough protein in your diet, your hair is likely to become dry, yellow, slender and brittle.
A very low protein diet may lead to restricted hair growth and even hair loss. In patients with protein-energy dystrophy, the skin and hair will become abnormal, such as hair loss, thinness and dryness, and lighter color.
Women should ensure at least 55 grams of protein per day, and men should consume at least 65 grams of protein per day.
If you have indigestion problems, if you are a vegetarian, if your staple food intake is insufficient, if there is a need for muscle gain, if you are in the middle and late pregnancy and lactation, then you need to increase the number.
It is best to have high-quality protein in the breakfast, lunch and dinner meals, and appropriate supplements for snacks in the afternoon. Even intake can improve the efficiency of protein utilization.
The cheapest, high-quality and convenient source of protein is eggs. It is best to eat one egg a day. If there is no doctor's advice to control cholesterol, people who need protein supplementation need not worry about eating 2-3 eggs per day in the short term.
In addition, good sources of protein include yogurt, milk and other dairy products, meat (beef, chicken, duck, etc.), fish and seafood. Among plant foods, soybeans and soy products, starchy beans such as peas, adzuki beans, mung beans, and chickpeas, and nuts such as pistachios and peanuts can also help supplement protein.
Carbon water did not eat right
Carbohydrates also affect the condition of the hair. Studies have shown that eating highly processed foods rich in refined sugar is one of the indirect factors leading to excessive hair loss.
A diet rich in refined sugar will stimulate the sebaceous glands to secrete large amounts of sebum. The right amount of sebum can nourish the hair, but if the sebum secretes too much, it will become food for microorganisms on the surface of the skin, irritating the skin, and causing inflammation (the reason is the same as acne). The excessive fatty acids produced in this way cause further increase in sebum secretion, leading to keratinization disorders.
In addition, too much sweets and refined white starch will increase postprandial blood sugar, while high blood sugar and insulin levels will directly lead to increased androgen synthesis. Too much androgen can cause hair loss is already common knowledge. Excessive blood sugar and insulin in the blood vessels of the hair follicles can also cause deterioration of the microcirculation of the scalp, resulting in local hypoxia, leading to hair loss.
The carbohydrates in women's diet should be mainly low- and medium-glycemic index ingredients. It is recommended that the daily intake of refined sugar should not exceed 50 grams, and it is best to control it below 25 grams.
In other words, sweet drinks cannot exceed half a bottle a day. If you want to drink soups such as white fungus soup and mung bean soup, it is best not to add sugar, or add a small amount of sugar to the first cup.
Good sources of carbohydrates in the diet are whole grains, mixed legumes, and fruits with low glycemic index. These foods not only have low glycemic index, but also contain dietary fiber and antioxidant substances that help regulate glucose and lipid metabolism. It is wise to add half of the whole grain beans to the daily staple food, but it is not appropriate to eat white rice, white steamed bread, and white bread.
Too little carbohydrate
Since not eating carbohydrates can cause hair loss, can you avoid this trouble by not eating or eating less carbohydrates?
Many people are now trying very low-carb water, a large amount of protein and fat diet, that is, not eating staple foods and other carbohydrates, and eating a lot of fish, eggs, and nut oils. But they often find that their hair seems to be getting worse.
There are two possible reasons for this.
One reason is that carbohydrates have the effect of "saving protein". If you eat too little carbohydrates, a large part of the protein you eat will be consumed as calories and cannot be used for body building. Insufficient protein can cause brittle hair and even hair loss, as mentioned earlier.
The second reason is that if you eat too little carbohydrates, your body will convert fats into fatty acids for energy. However, because carbohydrates also have the effect of "helping fat metabolism and preventing ketosis", when carbohydrates are too small and the energy supply mainly depends on the breakdown of fats, ketosis will result. Although many people cheer for ketosis, because it accelerates the breakdown of fat, ketosis does cause hair loss.
An animal study published in the journal Nutrition in 2013 found that
Feeding mice with a high-fat and very low-carbohydrate ketogenic diet can lead to biotin deficiency. One of the main symptoms of biotin deficiency is hair loss and skin damage.
Of course, this is not to say that just eating a few bites of food and eating more protein or fat will lead to ketosis. Ketosis can only be caused by diets with very low carbohydrate intake (for example, less than 5% of total energy) and high fat intake.
The ketogenic weight loss method is only suitable for certain groups of people. Do not try it by yourself. It needs to be done under the guidance of a doctor and nutritionist, and you must eat enough total calories as prescribed by your doctor. Moreover, the ketogenic diet is a short-term therapeutic diet, and whether it is safe for long-term use has not been proven.
Dietary fat affects the health of hair through a variety of mechanisms, including participation in the synthesis of hormones and sebum, and regulating inflammation.
Saturated fatty acids in the diet participate in the formation of the "protective layer" of the lipid complex of the skin epidermis. This protective layer includes ceramides, sterols, phospholipids, and free fatty acids. Insufficient supply of these compounds will result in reduced hair hydration, dry hair or even fall out.
Linoleic acid, linolenic acid and other long-chain polyunsaturated fatty acids are important components of the stratum corneum on the surface of the scalp, and their deficiency can also cause hair loss.
The ratio of omega-3 and omega-6 fatty acids in the body is very important. If there are too many omega-6 fatty acids, it will cause the body's immune balance to be disturbed, and it will be easier to stimulate inflammation, which may also lead to hair loss.
The Chinese Dietary Guidelines suggest that the energy supply ratio of fat should account for 20%-30% of the daily energy. It is relaxed up to 35% abroad.
Omega-6 polyunsaturated fatty acids are rich in commonly used cooking oils, such as sunflower oil, corn oil, peanut oil, and sesame oil. The wheat germ oil, safflower oil, and grape seed oil that sound very high are actually big producers of omega-6 fatty acids, while the omega-3 content is very small. Olive oil and tea seed oil contain less of both.
In fact, omega-6 and omega-3 are both nutrients needed for hair growth, but in the diet, the former is often too much, and the latter is often insufficient.
Omega-3 polyunsaturated fatty acids (EPA, DHA and ALA) are mainly found in fish, flaxseed, and perilla seed. Although walnuts and pine nuts contain more omega-6, they also contain a small amount of omega-3 fatty acids.
Eat less high-omega-6 cooking oil, appropriately increase a little oil-cooked fish, add a part of linseed oil or perilla seed oil to the olive oil or sesame oil used in salads to improve the fatty acid balance.
Many people do not think that iron deficiency can also promote hair loss, especially in women.
Some people's anemia is caused by a long-term vegetarian diet, because the absorption rate of non-heme iron in plant foods is very low, and the anti-nutrients such as oxalic acid in plant foods will further hinder the absorption of iron.
In addition, dieting to lose weight, indigestion, menorrhagia, hemorrhoids bleeding, and traumatic blood loss are also common causes of anemia.
In fact, the lack of other trace elements such as zinc and copper will also affect the hair, but generally speaking, as long as the supply of iron is sufficient, these trace elements are not easy to lack.
Excessive selenium can harm your hair, but this is rare, unless you live in a few high-selenium areas.
Check the iron content in your body to see if you are anemia and need supplementation. Foods rich in iron and better absorbed by the human body include red meat, animal blood, and animal offal.
Treat the underlying disease that caused you to lose excessive blood. If menstruation is irregular, see a gynecologist.
If you have indigestion problems, see a gastroenterologist and then a nutritionist to help you arrange meals.
Don't blindly consume a lot of "high-selenium nutritious foods" or supplements.
Various vitamins have direct or indirect effects on the health of hair.
Insufficient vitamin C in the diet will affect the formation of hair shafts, increase the activity of hair follicle channel cells, cause excessive keratin production, block pores, and appear characteristically very curly and fragile hair.
On the other hand, vitamin C can also promote the absorption of non-heme iron in plant foods. Therefore, it is very important to increase vitamin C intake for patients with hair loss caused by iron deficiency.
Rickets patients with vitamin D deficiency often experience hair loss and thinning of body hair, suggesting that vitamin D may play an important role in maintaining the normal function of hair follicles. Studies have also found that among women aged 18-45, those with long-term hair loss have lower serum vitamin D2 concentrations.
Too much vitamin A can also cause hair loss, but the VA intake of Chinese residents generally does not reach the recommended level, so this reason is relatively rare.
The lack of a variety of B vitamins can affect hair. The typical symptoms of biotin deficiency are hair loss, skin rashes, and brittle nails. Folic acid deficiency can also cause changes in hair, skin, and nails. Vitamin B2 deficiency can cause seborrheic dermatitis and hair loss.
You should consume plenty of vitamin C every day. Foods rich in vitamin C are various fresh vegetables that are not overcooked, as well as VC-rich fruits such as winter jujube, prickly pear, strawberry, kiwi, and citrus.
Increasing outdoor exercise, allowing the skin to be more exposed to the sun, and generating endogenous vitamin D, is the most effective way for the body to supplement vitamin D (without sunscreen). The best source of dietary vitamin D is fatty fish such as salmon and sardines. As Chinese residents consume less of these foods, if the test is found to be insufficient, VD capsules can be supplemented as directed by the doctor.
The main sources of vitamin B2 are whole grains, beans, green leafy vegetables and meat, eggs and milk. Foods rich in folic acid include beans, green leafy vegetables and animal organs. In order to avoid biotin deficiency, do not eat raw egg whites often.
Poor digestion, alcoholism, long-term use of antibiotics, etc. may lead to a lack of multiple B vitamins. Such problems must be corrected in time.
All in all, if there are no diseases, drugs, stress, external forces, excessive hairdressing and other factors, but there are still hair loss problems, we must realize that hair loss may be a sign of nutritional problems in the body. If there is a lot of hair loss, while consulting a dermatologist, please also conduct self-assessment of dietary problems according to the above content.
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