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Food for growth and stop hair loss
Stress, genetic factors, hormonal imbalances, age, medications or medical treatments, a number of causes can be the reason for hair loss or lack of growth.
One thing that many people ignore or simply forget, it perhaps the most important factors when it comes to preventing and treating hair loss: is diet.
While you can't change factors like age and genetics, eating a healthy diet is your choice, and a balanced diet with the right nutrients can help promote hair growth.
It is known that nutritional deficiencies can cause hair loss, so eating right can also lead to a fuller, healthier head of hair.
Lack of nutrients such as vitamins A, C, D and E, zinc, B vitamins, iron, biotin, proteins and essential fatty acids can slow hair growth or even cause hair loss.
To ensure a healthy and varied diet you must include sources of antioxidants, iron, vitamin D and biotin to promote hair health.
Let's look at the best and most accessible foods for this purpose.
Fish
A study in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids, as well as antioxidants, reduced hair loss and increased hair density. See the study.
Another study looked at fish oil supplement intake and concluded that it significantly reduced hair loss and increased hair growth in women with hair loss, See the study.
Some fish are rich in healthy omega-3 fatty acids. Your body doesn't produce these healthy fats, so you need to get them from food or supplements.
They help protect you from disease, and your body needs them to grow hair and keep it shiny and full.
Some types of fish that have essential fatty acids, including omega-3 and vitamin D are: Tuna, Mackerel, Salmon, Herring.
Fatty fish are also a good source of protein, selenium and B vitamins, which help promote healthy hair, according to a 2017 Article.
Eggs
Eggs can be considered as a natural multivitamin because they contain a variety of vitamins, minerals and nutrients.
Some of them related to healthy hair include protein, biotin, selenium and zinc.
Lack of protein in the diet has been shown in studies to promote hair loss. See study.
Eggs are a great source of protein. A low-protein diet puts hair growth into a “resting” phase, leading to hair loss and less hair growth.
In addition, they also have biotin, a B vitamin that is important for the health of hair, skin and nails.
A lack of biotin is associated with hair loss as well as loss of hair color. A study 2016 International Journal of Trichology found that 38% of women who said they had hair loss were biotin deficient.
Important: If you are eating only egg whites, without the yolk, it can predispose you to biotin deficiency.
GREEN VEGETABLES
Dark green vegetables are full of nutrients that prevent hair loss. Some good choices are: kale and spinach.
These leaves contain vitamin A, iron, beta-carotene, folate and vitamin C.
Spinach is loaded with beneficial nutrients like folate, a source of iron, and vitamins A and C, which can promote hair growth. Article.1.
Vitamin A helps the skin's glands produce sebum. This oily substance helps to moisturize the scalp to maintain healthy hair, and a healthy scalp produces healthy hair. study2, study 3
One cup (30 grams) of spinach provides up to 54% of your daily vitamin A needs. Article.4
Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair. Study5
Additionally, iron deficiencies have been linked to hair loss. Study6.
RED MEAT
Meat is rich in nutrients that can help with hair growth.
Starting with the protein that helps with growth, repair and strengthen hair follicles. A 100-gram serving of cooked sirloin provides up to 29 grams of protein. Article.1
Red meat is rich in an easily absorbed type of iron. This mineral helps red blood cells deliver oxygen to every cell in the body, including hair follicles. See study.
CHICKEN
Chicken breast contains 200% of the RDI of L-cysteine, vital for hair health, and contains 100% of the RDI of niacin, a vitamin that, when deficient, is associated with hair loss. And it's the best source of arachidonic acid, an omega-6 fatty acid that can stimulate hair growth.
SWEET POTATO
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health.
One medium sweet potato (about 114 grams) contains enough beta-carotene to provide more than four times your daily vitamin needs.
Vitamin A promotes sebum production, helping to keep hair healthy.
Additionally, vitamin A can also accelerate the rate of hair growth and stimulate the growth of thicker hair while preventing other hair follicles from regressing. See article1, article 2.
BEET AND BEET LEAVES
Beetroot is one of the best sources of nitrates. Once consumed, the body breaks down nitrates into nitric oxide, a compound that acts as a vasodilator, increasing blood circulation.
The result is increased blood flow, oxygenation and nutrient delivery to the cells, including the scalp's hair follicles, helping to nourish them for optimal hair growth. Both the beets themselves and the leafy greens are full of phytonutrients, micronutrients, and antioxidants as well.
BEAN
Beans are a great source of plant-based protein, as we've seen, essential for hair growth.
It is a good source of zinc, which helps with hair growth and the repair cycle. A 100-gram serving of black beans provides 7% of your daily zinc needs. See study.
Beans also provide other hair-healthy nutrients, including iron, biotin, and folate. See article.
These are some foods that should be part of your diet. A healthy diet can do a lot for your hair and your health, Study.
Conclusion
It's important to choose natural and non-processed food, they are free from bad compound adding; Ready-meals are packed with salt and preservatives, for example, processed meats are packed with nitrite-preservatives, which can form harmful compounds when cooked, and so on.
Choose raw food and cook it yourself, take control of what you are intake.