The debate on whether plant-based diets really are best rages on. Veganism has received lots of bad press of late, with ultra-processed vegan foods that are low in protein and fibre but high in salt, sugar and fat being categorised by many as potentially dangerous.
Reducing the meat content in your diet has its benefits for the body, mind, animal welfare and the wider planet. Yet, embracing veganism as healthily as possible is something many don’t do in their quest for a more sustainable and ethical lifestyle. This is leaving many people vulnerable to problems, including hair loss and thinning…
It’s a fact! Diet affects the hair
As the saying goes “you are what you eat”, and this couldn’t be truer when it comes to the health of your hair and scalp. The condition of your hair is often dictated by the vitamins and minerals you consume, with deficiencies having the power to disrupt hair growth or even bring it to an abrupt halt.
With this in mind, many of those looking to overcome hair loss and thinning challenges choose to eat their way to healthier hair, ensuring meal plans have all the components to aid recovery, restore follicles and support growth.
The problem with the vegan diet
Whether you are looking to lose weight or embrace a more ethical existence through veganism, the restrictive nature of such diets can do more harm than good without the right knowledge. LloydsPharmacy reveals more about the impact dietary restrictions can have on the body:
“Restrictive diets such as vegan or vegetarian or ones where you’re only ‘allowed’ to eat certain foods, can mean you miss out on essential vitamins. For example zinc is found in meat and cheese if you’re watching your weight or don’t eat dairy for other reasons you may find it hard to get the amount of zinc you need. A lack of protein can also cause hair to become brittle.”
Protein, vitamin B12, vitamin D, biotin, riboflavin, zinc, iron and Omega-3 fatty acids are just some of the nutrients associated with healthy hair, and they’re all more difficult to come by for vegans.
Embracing veganism – the healthy way
It is possible to enjoy the vegan diet without facing side effects like hair loss and thinning. Keeping your diet as diverse as possible is the key. You’ll need to include a broad range of fruits, vegetables, wholegrains, legumes, nuts and seeds to cover the full spectrum of nutrients needed to support your hair, scalp and wider health.
Taking supplements is also necessary for vegans. Vitamin B12 is just one of the nutrients that isn’t readily available in plant-based foods. A vitamin B12 supplement can help to bridge the gap. Alternatively, you should focus on consuming foods that have been fortified, such as plant-based milk, cereals and nutritional yeast.
Protein is another nutrient that tends to be seriously lacking in vegan and vegetarian diets. Tofu, tempeh, edamame beans, lentils, chickpeas and quinoa are however excellent sources of protein and completely plant-based.
Combining iron-rich foods with produce that contains a healthy dose of vitamin C is also a trick of the trade for long-time or well-educated vegans. It’ll boost iron absorption to help you avoid one of the most common deficiencies for vegans and a widespread cause of hair loss. Spotting deficiencies and addressing nutritional gaps quickly is vital to vegan success.
