What to eat to help with menopause and hair loss

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Your hair needs a balanced, nutritious diet to stay healthy. Deficiencies in certain vitamins and minerals can cause hair loss. 

  • Protein: supports hair growth. Eat more: legumes (beans, lentils, peas, peanuts, soybeans), chicken, red meats, cottage cheese, yogurt, tofu, almonds, fish,  
  • Seeds: plant-based protein, full of essential fatty acids: sesame, pumpkin, sunflower and flax.
  • Iron: carries oxygen in the blood helping hair follicle cell growth. Eat more: leafy greens, legumes, eggs and dried fruit. 
  • Zinc: too much or too little have been linked with hair loss. Eat more: chicken, egg yolk, pumpkin seeds, cashews and spinach. 
  • Biotin: a B vitamin that may help healthy hair. Eat more: almonds, nuts, legumes, eggs and wholegrains.
  • Omega-3 deficiency may be linked to menopause hair issues. Eat more SMASH: salmon, mackerel, anchovies, sardines and halibut. Milled linseeds and pumpkin seeds.
  • Vitamin A: helps improve hair condition: found in broccoli, kale, spinach and Brussels sprouts.
  • Vitamin B12: deficiency linked to hair loss. Eat more: chicken, shellfish, salmon and eggs.
  • Vitamin D: may help create new hair follicles. Found in a limited number of foods, eat more: eggs, oily fish, fortified cereals and spreads.
  • Vitamin E: helps blood circulation for follicles. Eat more: Nuts, seeds, oil and avocado.
  • Turmeric: inhibits an enzyme that causes hair follicles to die. Use as a powder, or grate fresh roots into stews, curries, chilli, scrambled eggs, omelettes, soups and smoothies or add it to herbal teas.
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Laura Llewellyn