Hair loss with a vegan diet

Anyone who wants to give up animal products in favor of a vegan lifestyle can be affected by hair loss. But there's no need to panic: The missing nutrients from animal products can easily be replaced by other foods. If hair loss is caused by a vegan diet, it is likely that in addition to protein, iron, calcium and zinc, it is mainly vitamins A and B that are missing from the vegan diet. Fruit and vegetables provide a good number of micronutrients, but these are often overlooked. The protein content of pumpkin seeds alone is almost as high as that of beef. By way of comparison, 100 grams of the green superfood contains just under 19 grams of protein, compared to 23 grams of beef. But who eats 100 grams of pumpkin seeds a day? Hair loss due to vitamin, protein and iron deficiencyHair lossdue to vitamin, protein and iron deficiency is a common cause of diffuse hair loss - the technical term for this is telogen effluvium. A balanced and healthy diet is therefore very important for vegans in particular, as they need alternatives to animal products for an optimal supply of nutrients. But how do I do that? This is where the vegan diet benefits from so-called superfoods: linseed, sesame seeds, pumpkin seeds, chia seeds, nuts and oatmeal - these superfoods provide micronutrients in abundance. But there's so much more! So which vitamins, minerals and nutrients are particularly important for hair? And which foods contain them? Here is a brief overview: The A vitamins Vitamin A is extremely important for healthy hair growth. These foods are particularly rich in vitamin A:

• Carrots
• Sweet potatoes
• Red peppers
• Spinach
• Kale
• Pumpkin
• Lamb's lettuce
• Fruit such as apricots (especially dried)
• Mango
• Honeydew melon

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B vitamins are essential for full, strong hair.

Vitamins B3, B5 and B6 in particular strengthen the hair. These are contained in:

• Whole grain cereals
• Nuts (hazelnuts and walnuts)
• Vegetables (e.g. red bell pepper)
• Bananas
• Avocado
• Dried fruit

Biotin
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Biotin is considered a true "beauty vitamin" for skin and hair. It plays an essential role in protein metabolism and the formation of the hair structure. A biotin deficiency alone can cause months of excessive hair loss. Important sources of biotin are

• Oat flakes
• Soybeans
• Mushrooms (e.g. button mushrooms)
• Nuts (e.g. walnuts)
• Yeast

Folic acid

Folic acid supports the growth and regeneration of cells. These foods are particularly rich in folic acid:

• Green leafy vegetables (e.g. spinach, lettuce)
• Tomatoes
• oranges)
• Pulses (e.g. lentils, beans, peas, chickpeas), nuts, sprouts, wheat germ, wholegrain products
• Potatoes

Niacin, pantothenic acid and pyridoxine are essential for intact hair roots. They strengthen the hair, control sebum production and counteract scalp inflammation. Zinc Zinc is involved in the formation of keratin. Hair is largely made up of this "building material". Zinc also reduces inflammation and helps in the production of collagen - a substance that is important for the structure of the hair and its anchoring in the skin. A lack of zinc can also be the cause of circular hair loss. A lot of zinc is contained in these foods:

• Nuts, e.g. cashew and pecan nuts, pumpkin seeds and sesame seeds
• Wheat and rye seedlings

Iron

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A lack of iron can affect the structure of the hair and possibly also lead to hair loss. Almost every food contains small amounts of iron, but particularly good sources are:

• Vegetables, e.g. beet, chard, lamb's lettuce
• Fruit, e.g. kiwi, strawberries
• Mushrooms, e.g. chanterelles
• Pulses, e.g. lentils, peas, chickpeas
• Wholemeal products, e.g. wholemeal bread, rice, pasta
• Oat flakes, millet
• Pistachios, sesame seeds
• Soy products, e.g. tofu

Proteins
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Hair consists of keratin, which in turn contains proteins. It is therefore particularly important to eat a protein-rich diet. Proteins are found in many animal and plant foods. This is why a protein deficiency is virtually unheard of in western industrialized nations. These vegan foods, for example, are rich in protein:

• Potatoes
• Cereals
• Pulses
• Nuts

A vegan diet can be a superpower for your hair!

The motto "You are what you eat" is no coincidence. With a vegan diet, you can do a lot to keep your hair beautiful and healthy. It is best to always combine several foods with each other to prevent excessive hair loss in the first place. So if you structure a vegan diet sensibly, you will stay healthy and fit both inside and out - your hair will thank you by shining in all its glory! If your hair still continues to fall out, you are welcome to contact us for a free hair analysis.