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Foods Good for Hair Loss
Hair Loss & Balanced Nutrition
One of the basic conditions for good health is a balanced diet. Our body has a wonderful system. It first distributes the fuel we get from food, namely vitamins and minerals, to vital organs. The rest goes to non-vital parts such as hair, nails and skin.
So if we want our hair to be stronger and our skin to be brighter, we need to take in a little more of certain vitamins and minerals.
We wanted to briefly compile what are the essential nutrients for healthy hair:
A balanced diet is very important for healthy and strong hair. It is possible to list the 10 foods that stand out with their positive effects on hair health as follows:
1. Salmon
Rich in protein and vitamin D (essential for strong hair), another important feature that makes salmon the star of our hearts is the omega-3 fatty acids it contains. Hair is made up of %3 of these fatty acids and our body cannot produce these fatty acids itself, so we need to get them from outside with food. Omega-3 is also found in the cells of the scalp to keep your hair and scalp moisturized.
If you don't like salmon as an alternative: You can also consume fish such as sardines, trout, mackerel, herring. If you don't eat fish, avocados, pumpkin seeds and walnuts also contain omega-3. In the meantime, read on for more good information about walnuts.
2. Walnut
Walnuts contain significant amounts of omega-3 fatty acids. For this reason, it is the most prominent among other nuts. In addition, walnuts contain biotin and vitamin E. Biotin is essential for healthy hair; it also helps protect our cells from DNA damage. Walnuts also contain the mineral copper, which helps your natural hair color stay brighter. Remember to eat at least 2 walnut kernels every day
3. Oyster
Yes, it is not a seafood that we consume much in our country. But we could not not put it on the list to emphasize how important zinc is for our hair. Other foods containing zinc are red meat, eggs, peanuts, peas, sesame seeds, sunflower seeds.
4. Carrot
Carrots are a source of beta carotene. Beta carotene is converted into vitamin A in our body and is an important anti-oxidant. Basically, every cell of the body cannot function without enough vitamin A. It also helps to maintain and produce the oils produced by our scalp that nourish both hair and skin. Vitamin A deficiency causes itchy scalp and dandruff. Melon, mango, pumpkin and apricots are also good sources of beta carotene.
5. Egg
A great source of protein, eggs are loaded with four essential minerals: zinc, selenium, sulfur and iron. Iron is particularly important as it helps cells carry oxygen to the hair follicles, and iron deficiency is known to cause hair loss, especially in women.
If you don't eat eggs, you can fill your iron stores with chicken, fish, red meat or spinach
5. Egg
If you don't eat eggs, you can fill your iron stores with chicken, fish, red meat or spinach
6. Spinach
Iron, beta carotene, folate and vitamin C in spinach keep hair follicles and scalp healthy.
Instead of spinach, try similarly nutrient-rich leafy greens such as broccoli, kale and chard.
7. Lentils
Lentils are full of protein, iron, zinc and biotin. For this reason, they are also very popular in vegan cuisine.
If you are not a lentil fan, you can try kidney beans
8. Yogurt
Of course, yogurt, which is indispensable for diet lists and healthy eating, would be on this list. Rich in protein, yogurt also contains vitamin B5 (pantothenic acid, an ingredient you will often see on hair care product labels) and vitamin D. Probiotic yogurt is much healthier if you ferment it yourself.
9. Green pepper
When we think of vitamin C, oranges come to mind first. However, green peppers contain the most vitamin C. Vitamin C is critical for healthy blood circulation, which is essential for healthy hair.
Alternatively; you can try orange, kiwi
10. Poultry
Chicken (natural of course) and turkey (better than chicken in terms of growing conditions) contain protein, zinc, iron and B vitamins. It is very important to consume protein-rich foods for hair, which is almost entirely composed of protein.
Dr. Handan Yavuz
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