7 Foods To Eat And 7 To Avoid For Healthy Hair

Hair can be a sensitive subject. The wrong cut, a poor style choice, a bad perm ... problems can range from being unsettling to upsetting. Even just an unruly bad hair day can throw off your mood. But it can be even more aggravating when your hair starts thinning, you begin losing more hair than usual, or your locks look dull and limp. And unlike a bad aesthetic decision, these factors stem from your overall hair health.

Your hair's health goes well beyond what you can see on the surface of your head, which brings us to an often overlooked factor when it comes to keeping your hair strong: diet. As the American Academy of Dermatology Association (AAD) explains, not consuming foods containing certain nutrients like zinc and iron can leave your hair weaker and more likely to fall out. In addition, some foods can actually be detrimental for your hair health and appearance. So, if your hair is concerning you, it might be time to visit your healthcare professional or a nutritionist to discuss how what you eat could be helping or hurting your do.

Sorry to all the sweet tooths out there, but unfortunately, there is data to support that sugar and hair loss (in both men and women) are connected (via Dr. Anthony Farole's website). Why this is the case, however, is still being debated. But initial findings point to insulin resistance — which can be brought on by eating and drinking large amounts of sugar — as a major factor when it comes to hair loss. As facial cosmetic surgeon Dr. Anthony Farole explains on his website, insulin is crucial for our bodies to break down sugar. This is why a person with diabetes might need to take insulin to prevent their sugar levels from escalating to damaging and dangerous levels. So if a person develops insulin resistance, then their sugar levels could be elevated and lead to hair loss and even balding.

Exactly why sugar has this effect on our hairline is unknown, but as Dr. Farole notes on his website, there are several theories. For one, sugar can impact hormone levels, which in turn, can affect how much hair our body creates. Another theory is that people may be eating sugary foods in place of healthier items that contain the vitamins and minerals that hair needs to stay healthy. In particular, sugary foods often don't contain protein, which it vital for our hair.

If you like an occasional drink, don't worry. That shouldn't be an issue when it comes to your hair (via Healthline). Consuming large amounts of alcohol especially on a regular basis is another story, though there are still some dots science hasn't yet connected when it comes to alcohol and hair health. As Healthline explains, we don't definitively know why alcohol can contribute to hair loss in some people, but research supports a few theories. Some believe that drinking high quantities of alcohol can interfere with how your body absorbs copper and zinc, which are two important nutrients for your hair's health. If this theory is right, then alcohol could also lead to hair to turn gray too soon, since low levels of copper can cause your hair to lose its color. In addition, some researchers believe alcohol can prevent your body from properly absorbing protein, which is crucial to your hair's health. Besides possible absorption issues caused by alcohol, some data points to overconsumption of alcohol affecting a person's thyroid and hormones, which can also lead to thinner hair that's more likely to fall out. 

Now, before we go any further, let's be clear about one thing. Fish can have many health benefits, as they contain protein, omega-3 fatty acids, and a number of vital vitamins and minerals (via Washington State Department of Health). With that said, not all fish are equally healthy, and when it comes to your hair, certain fish can actually contribute to hair loss.

As Manipal Hospitals' website explains, fish like swordfish and mackerels contain high levels of mercury, which has been connected to hair loss. In fact, the type of mercury found in seafood, methylmercury, is highly toxic to humans (via Medical News Today). Overindulgence can lead to mercury poisoning, which can cause serious problems like nerve damage, paralysis, problems with motor skills, and issues with memory and concentration. And the higher a fish is in the ocean food chain, the more loaded up with mercury it's likely to me — this is because sea creatures absorb mercury both through the water itself and via their own diets (when a larger fish eats a smaller one, that larger fish takes in mercury from its meal). So  fish like shark, walleye, tuna, and bass should be eaten in moderation. Additionally, Manipal Hospitals website states sushi (which is made from a variety of sea life), can also be loaded with this metal. So, if you have concerns about thinning hair, you may want to skip that trip to the sushi-go-round (a.k.a. conveyor belt sushi).

Did you know that when a food lists hydrogenated or partially hydrogenated oil as one of it's ingredients, it's really letting you known that it contains trans fats? The term "hydrogenated oil" comes from the process by which manufacturers combine vegetable oil with hydrogen, so it won't spoil as quickly (via Mayo Clinic). Unfortunately, altering vegetable oil like this has been linked to health problems, including male and female pattern baldness (via Everyday Health).

As Everyday Health explains, eating a great deal of trans fats can contribute to someone developing insulin resistance. Remember, your body needs insulin to properly process sugar. But if you become insulin resistant, then your body has difficulty breaking down sugar, which can lead not only to your hair falling out, but also to medical problems like heart disease and diabetes. Unfortunately, avoiding trans fats can be tricky since quite a few foods contain them. For example, anything you'd buy at a bakery or the bakery section of a supermarket that contains shortening also has trans fats (via Mayo Clinic). In addition, dairy and nondairy coffee creamers, margarine, and microwave popcorn in general all use partially hydrogenated oil (via Mayo Clinic and Healthline). And, of course, you may want to either cut down on or avoid fried foods and packaged snacks if you want to keep your hair healthy and strong.

Shortening, like the kind used in baking, can be bad for your hair (via Mayo Clinic) — but, unfortunately, it's not the only ingredient commonly found in baked goods that has the potential to damage your do. As registered dietician Trista Best explains to SheFinds, certain carbs can also make your hair weaker and more likely to fall out (via Woman's World).

Now, before we go any further, it's important to understand that there are actually three different types of carbs (via Healthline). First there's fiber, which can have many health benefits. Next, there sugar, which can also be bad for your hairdo (via Dr. Anthony Farole's website). And finally, there's starch, which despite being a type of complex carb is often refined, making it more likely to raise your blood sugar (via Healthline and Woman's World). Okay, but how does elevated blood sugar cause problems for your hair? Well, for one thing, your body can become insulin resistant, meaning it cannot process sugar as well as it should, spiking your sugar levels. And the higher your sugar goes, the less well your circulatory system can transport oxygen to your hair, depriving it of an essential element it needs to stay healthy (Woman's World). Plus, the situation becomes only worse if you choose a carb-based product that has the trifecta of high starch, sugar, and alcohol.

Sadly, losing one's hair can be a natural part of the aging process (via American Academy of Dermatology Association). However, there are also ailments where hair loss is a symptom of a larger medical problem. Case in point, hypothyroidism, a health issue that might be exacerbated by eating and drinking soy (via Medical News Today).

Before we continue, let's talk about the thyroid. Located in our necks, this gland is responsible for hormone production and helps keep our metabolisms functioning properly (via Medical News Today). When a person develops hypothyroidism, however, their thyroid slows down, so their body is not getting the level of hormones it needs. As a result, they may lose hair not only from the top of their head but also from other areas like their legs and eyebrows. And some research has found soy might further disrupt how the thyroid creates hormones, which could worsen the effects of hypothyroidism.

Now, to be fair, occasionally eating soy might not be too much for your thyroid to handle and so might not lead to conditions like hypothyroidism and hair loss (via Medical News Today). With that said, if you have hypothyroidism, you might want to steer clear of certain soy products to help safeguard your hair. Some, of course, are obvious like soy sauce and soy milk, however, miso soup, tempeh, and tofu are also off the menu if you want to stick to a soy-free diet (via Healthline).

Now, let's be clear: The protein gluten is an issue for someone with a very specific condition called celiac disease (via Verywell Health). If you have this ailment, gluten causes a chain reaction that leads not only to your immune system attacking your intestines, but also to your hair falling out. As Verywell Health explains, there are two ways in which celiac disease and hair loss are connected. First, since this condition has to do with a malfunctioning of the immune system, it is classified as an autoimmune disease. Unfortunately, odds are high that a person with one autoimmune disorder may develop another, such as alopecia areata, which causes the immune system to attack hair follicles. They also may develop Hashimoto's thyroiditis, which can also cause hair to fall out. In addition, not getting proper treatment for celiac disease can lead to malnutrition, which can also be detrimental to one's hair.

While this may sound bleak, there is some good news. As Verywell Health explains, cutting the gluten out of your diet can not only help keep celiac disease under control, but may also help you grow your hair back. And with the many gluten-free foods on the market today, steering clear of this protein is easier than ever. However, if you suspect you have celiac disease, your first trip should be to your healthcare professional, not the supermarket.