Best foods andnutrientsfor treating hair loss in both women and men
Hair loss is a common concern that affects many people. Although there are many causes such as genetics, age, hormones, food poisoning, toxins, and medications, changing your diet can be very helpful.
In this section on skin and hair health,SelMagzcontains a list of all nutrient-rich foods proven to keep hair healthy and thick, along with vitamins and minerals essential for hair loss treatment.Hair losshas been addressed.
Spinach
In some cases (especially women), mineral deficiencies are a cause of hair loss. It’s important to know that you are not lacking anything in your diet that would lead to hair shedding.Spinachis rich in iron and contains sebum, which acts as a natural hair conditioner. The green color of the leaves also contains omega-3 fatty acids, magnesium, potassium, calcium, and iron. All help maintain hair shine.
Sunflower seeds
the seeds ofSoyare rich in vitamin B5 (also known as pantothenic acid), which helps improve blood flow in the scalp andpromotes hair growthJust one ounce of these seeds provides about 20% of the daily vitamin requirement.
Salmon
The human body can perform amazing tasks, like converting sunlight into vitamin D. However, it cannot produce omega-3 fatty acids on its own. Besides aiding in maintaining health and preventing disease,Omega-3helps grow hair and keeps it shiny and full.
“Omega-3 has anti-inflammatory properties. If inflammation is causing hair loss, omega-3s can help.” It’s best to get omega-3 from natural sources likesalmonand cold-water fish such assardinesand mackerel.
Beetroot
The deep red root known as nitrate undergoes natural chemical reactions. Once metabolized in the body, these chemicals may help increase blood circulation,which can deliver oxygen and nutrients to hair follicles.Oatmeal
Rich in beta-glucans, a soluble fiber, oats can help improve insulin sensitivity and may reduce hair loss caused by diabetes.
ChickenContains a type of unsaturated fatty acid called omega-6 (arachidonic acid), which stimulates hair growth and makes hair thicker and healthier. According to a health survey, chicken is a main source of intake in the US.Pepper
Stuffed peppers
Red bell peppers
Vitamin C prevents hair from becoming brittle. Researchers gave women with thinning hair a vitamin C supplement. They found it promoted noticeable hair growth, especially in women experiencing temporary thinning, although most people do not associate vitamin C with hair health.OrangeWhile oranges are often considered the best source of vitamin C, half a medium red bell pepper contains about 158% of the daily recommended amount.
EggsEggs are rich in biotin (vitamin B7), which helps stimulate hair growth and strengthen brittle nails. A deficiency in biotin can lead to hair loss. Other good sources include almonds, avocados, and salmon.LentilsRich in protein, iron, zinc, biotin, and folic acid, lentils help regenerate healthy red blood cells that supply oxygen to the scalp and hair follicles. Foods rich infolic acid
are also beneficial for sperm health.
BeefAs mentioned earlier, iron deficiency can lead to hair loss, especially in women. Iron is abundant in plant-based sources like spinach, lentils, soy, andpasta.
However, the body absorbs up to three times more iron from animal sources, so it’s better to eat beef a few times a week.
White meatTo get enough protein, eat fish and chicken weekly.Barley
Vitamin E is a powerful antioxidant that helps protect skin cells from damage caused by sunlight. It also repairs sunburned scalp tissue, which can cause hair thinning.
NutsWalnuts and other nuts contain oils that increase elastin levels in hair.Fish rich in magnesiumBesides iron, magnesium is another important mineral for keeping hair shiny. A deficiency in magnesium can lead to higher calcium levels, which may increase insulin levels and potentially cause hair shedding.Carrots
Carrots are not only good for eyesight; the vitamin A in carrots also nourishes the scalp, helping maintain healthy and shiny hair that is soft, moist, and strong.
Plums
If your hair is dry, thin, dull, or falling out, iron deficiency may be a cause. Plums are a rich source of iron among fruits.
Green beansWhile not rich in antioxidants or specific vitamins, green beans contain minerals like zinc, iron, and B vitamins, which are good for maintaining healthy hair.Essential nutrients for hair loss treatmentIn the previous section, we specifically listed foods. Now, let’s review beneficial vitamins and minerals for treating hair loss.Omega-3 fatty acids
Omega-3 fats nourish the entire body. They are vital for nourishing the scalp’s cells, hair, and follicular membranes, promoting healthy hair growth. They also give hair elasticity, preventing breakage and dryness.
The body cannot produce omega-3 fatty acids; you must obtain them from your diet. Foods rich in omega-3 include flaxseed seeds, walnuts, salmon, tuna, cabbage, Brussels sprouts, and canola oil.
Zinc
Supports hair growth and tissue repair, helping keep the scalp and hair healthy. It also regulates hormones (like testosterone) and helps maintain oil-producing glands in the scalp. High testosterone levels are linked to hair loss. According to dietary guidelines, 11 mg daily is sufficient.Nuts, wheat, beef, and chicken contain zinc.Protein
Eating enough protein prevents hair from turning gray. A protein-rich diet benefits overall health. Good sources include egg yolks, yogurt, cabbage, beans, and nuts.
IronHelps deliver oxygen-rich blood to cells. Many doctors associate iron deficiency anemia with increased hair loss, especially in women. Iron is plentiful in plant-based foods like spinach, lentils, soy, andpasta.
Vitamin A and C
Both vitamins support oil production in hair follicles, naturally conditioning hair and preventing breakage. Vitamin C enhances iron absorption, making it more available for use by the body.
Foods: spinach, broccoli,
apples
sweet potatoes, pumpkin.
Magnesium
Magnesium is the fourth most abundant mineral in the body and is necessary for over 300 biochemical reactions, including hair growth. A study by South Carolina Medical University shows that 68% of American adults are not getting enough magnesium, which can increase inflammation and cause hair loss in both women and men.
Foods to include: almonds, spinach, lentils,
brown rice
Selenium
A mineral that helps the body produce selenoproteins, which regulate metabolism, DNA synthesis, immunity, and stimulate hair growth. Good sources are nuts, tuna, sardines, and shrimp.
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