It is true that not eating enough will lead to hairloss, not eating enough will lead to a LOT of issues, so it's not possible to guarantee great hair health while being malnourished.
However, hair can play a big part in our self-confidence and we're sick anyway so here are a few tips to reduce the damage!
(feel free to add on as this is probably incomplete, I'm not a specialist!)
Practice gentle hair care! Try to not pull too hard, brush your hair from the bottom up to avoid knots, maybe start with a wide hair comb for example. Get into hair care in general. Massage your scalp gently before washing your hair, maybe get a leave in conditioner or some kind of moisturizer for your hair type. Don't put your hair in too-tight hairstyles and just be careful and gentle with it.
Try to keep your diet as balanced as possible, get your vitamins in, your minerals, your proteins.
Hair is mostly made of keratin, which is a protein, so eating enough proteins will help.
Complex vitamin B, especially Biotin, is one of the best vitamins for hair growth, as it helps improve the keratin structure, strengthening the hair. Naturally, they can be found in eggs, avocado, seeds and whole grains.
Of course, hydration is really important, so drinking enough water is must. If it's mineral water, you'll get your magnesium in, which will help a lot too! Magnesium is essential for protein synthesis.
As for other minerals, iron is essential as well. Iron deficiency can cause the hair to leave in clumps, so make sure to get some. Naturally, you'll find some in lean meats, lentils, and spinach for example. Zinc is also really important. You can find it in pumpkin seeds, chickpeas, and oysters.
Omega-3 is also something to look for as the body won't produce it on its own. You can find it in salmon, flaxseeds, chia seeds and walnuts.
It sounds hard and overwhelming, but those are just some guidelines to keep in mind! You can find some vitamins supplements, but be careful with those advertised for hair loss specifically.
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