- Include Probiotics to Your Diet:
The intake of probiotics helps in replacing the gut’s normal bacteria and mitigating the inflammation. This helps in enhancing the microbiome of the skin and reversing some hair loss or, at least, preventing alopecia from turning worse. Alopecia areata diet plays a crucial role in modifying the microbiome of the scalp that helps reduce the progression of alopecia areata. Yoghurt is a nutritious probiotic and alopecia areata food that you can include in your regular diet to manage the condition effectively.
- Add Plenty of Proteins to Your Diet:
Your alopecia areata diet must be rich in proteins to meet your body’s requirements of proteins for the good health of hair. Protein is a crucial component of our hair, as our hair comprises proteins. So, add sprouts, beans, seafood, and other appropriate protein abundant options to your diet.
- Choose Healthy Fats:
Including the foods abundant in healthy fats in your diet helps minimize the inflammatory response in your body. Eating a diet rich in healthy oils or omega-3 fatty acids helps minimize oxidative stress and reduce hair loss due to alopecia areata. So, use olive and canola oils for cooking. Add fatty fish, such as sardines, salmon, and tuna, to your hair loss diet to increase the intake of omega-3 fatty acids. Also, seafood is rich in vitamins and minerals that nourish your body and promote the good growth of your hair when suffering from alopecia. If you are preferring vegetarian options, eat walnuts, hemp seeds, and flax seeds as they contain the necessary healthy fats.
- Increase Your Intake of Antioxidants Abundant Foods
Antioxidants help promote healthy immune functions and are effective in fighting inflammation in your body. They are found in a variety of forms, such as bioflavonoids, vitamins, and minerals. Fresh vegetables and fruits are the best natural and rich sources of antioxidants. So, add berries, apples, apricots, leafy green vegetables, broccoli, and spinach to your alopecia areata diet.
- Have Biotin Abundant Foods
Biotin, which is also known as vitamin B7, is a crucial nutrient responsible for the good health of your hair. The deficiency of biotin can cause the thinning of hair. For good health and growth of your hair while managing alopecia, add foods rich in biotins, such as carrots, nuts, bananas, tomatoes, and romaine lettuce, to your diet.
- Minimize Inflammatory Foods in Your Diet:
It is wise to reduce or avoid the intake of foods that cause an inflammatory response in your body and trigger the symptoms of alopecia areata. Focus on eating plant-based sources of proteins, such as beans, whole grains, nuts, and seeds. Animal-based sources of proteins, such as meats, contain certain acids and saturated fats that lead to an inflammatory response in your body. Cut out certain dairy products that may affect your immune system adversely. For instance, milk protein casein can irritate your immune system when dealing with alopecia, so avoid it. You can meet your body’s calcium requirement from other food sources, such as nut milk, soy foods, and leafy greens.
Also, minimize your intake of polyunsaturated fats, such as margarine, corn oil, trans fats, that are found in fried foods and baked goods, to minimize inflammation in your body for the management of alopecia. Gluten-sensitive individuals should avoid eating foods rich in gluten to prevent triggers of alopecia areata.
- Enrich Your Diet with Zinc
Zinc is a crucial mineral for smooth hair follicle function and the body’s immune functions. Also, it protects your hair follicle against shrinkage and slowed growth. Adequate intake of zinc helps promote recovery of your hair follicle. So, it’s one of the best alopecia areata food that you should include in your diet. The deficiency of zinc causes hair loss. Zinc deficiency is often found in people having alopecia areata. So, enhancing your hair loss diet with zinc abundant foods, such as avocadoes, raspberries, beans, and cashews, can help you manage the unpleasant alopecia condition effectively.
- Eat Foods Rich in Iron:
The deficiency of iron is one of the most common causes of hair loss, and it is also found to be related to alopecia areata. Iron deficiency also disrupts the normal cycle of hair growth. So, including foods rich in iron in your regular diet can help in promoting good hair health and growth and effective management of alopecia naturally. Add dark green leafy vegetables, beans, legumes, pumpkin seeds, and other iron abundant foods to your diet.
- Boost the Intake of Vitamin D
Vitamin D deficiency has been linked to a variety of auto-immune health conditions, that include alopecia areata. People suffering from hair loss are found to have low levels of vitamin D. Good levels of Vitamin D helps promote hair regrowth. So, add vitamin D abundant foods, such as fortified cereals, fortified rice milk, mushrooms, and oily fish like salmon and herring, to your hair loss diet. Also, soak up some fresh sunlight in the morning as it’s the best natural source of this crucial vitamin.