Hair loss impinges upon the mental well-being of millions of individuals every year, lowering self-confidence in social situations and changing the physical appearance of those as young as teenagers. Contrary to popular belief, thinning hair isn’t just a problem for men – while 35 million American men are affected by hair loss, nearly 21 million American women are affected just the same. In fact, the American Hair Loss Association states that roughly 66% of the male population notice significant hair loss by age 35, while 85% experience the same by age 50.

Most people don’t even consider the health of their hair until they start losing it. However, new research shows that there are steps you can take – many of which are part of a hair loss diet – to help keep your hair and prevent thinning before it’s noticeable.

Why and What are the Primary Causes Hair Loss?

There are a wide variety of causes for hair loss, though the factor most commonly leading to permanent hair loss is genetics. If you’re a young person wondering how your locks will look in the future, look no further than your parents and grandparents.

Of course, genetics aren’t everything when it comes to hair loss, and a host of other contributing factors can result in temporary and even reversible hair loss. Extremely high levels of stress, such as the kind that can be brought on by a job change, job loss, relationship issue or another life-changing occurrence, can often lead to temporary hair loss. Childbirth and severe illness can also lead to temporary hair loss, likely due in part to the high levels of stress typically associated with these events.

However, one of the most overlooked causes of hair loss is your diet, or more specifically, a lack of certain nutrients in the foods you consume. In order for your hair to remain vital, vibrant, strong and healthy, it needs nutrients and vitamins such as vitamin A, vitamin C, zinc, omega-3 fatty acids, iron and protein – core nutritional components that are part of a good hair loss diet and crucial to myriad other bodily organs and processes as well.

Foods to Prevent and Fight Hair Loss

Fortunately, nutritionists have identified a number of foods that you can work into your regular diet in order to boost the health of your hair. All of the foods listed below have excellent nutritional profiles, and provide health benefits that go well beyond maintaining your external appearance.

• Brazil nuts contain high levels of selenium, which boosts the health of your scalp.

• Walnuts are high in omega-3 fatty acids.

• Salmon is also high in omega-3 fatty acids.

• Carrots are an excellent source of vitamin A.

• Dark leafy greens including Swiss chard, broccoli and spinach contain high levels of both vitamin A and vitamin C, crucial for the production of hair-conditioning sebum.

• Cashews, pecans and almonds contain high levels of zinc.

• Beans are packed with biotin, zinc and iron.

Hair Loss Diet: The Bottom Line

If you’re suffering from hair loss, you’re certainly not alone. Although many of the factors that contribute to thinning hair are beyond our control, some types of hair loss are preventable and even reversible. Start by incorporating foods such as beans, nuts, greens, carrots and salmon into your diet, and use your favorite relaxation techniques when your stress levels peak.