These foods will help keep hair healthy and full. Below are 8 best foods for hair loss that have been shown to keep hair healthy and full.
If you’re older than fifteen, the era of your thickest hair has come and gone. From now on, the name of the game is to keep as much of that stuff on your head. (And to maintain its luster, strength, and shine.)
Although the causes of hair loss are many — including genetics, age, hormones, nutrient deficiencies, toxicity, medications, and autoimmunity — changing your diet can, in many cases, be helpful. “Proper diet and supplements can slow or reverse hair loss, and make the hair thicker and healthier,” says nutritionist Joseph Debé, DC, CDN, CCSP.
Below are 8 nutrient-rich foods that have been shown to keep hair healthy and full.
1. Spinach
In some cases (particularly in women), a mineral deficiency is the cause of hair loss. “It’s important to make sure you don’t have a lack of something in your diet that could be leading to hair loss,” says dermatologist Carolyn Jacob, MD, FAAD. “We check protein levels, iron, iron storage, vitamin D and a number of other labs to make sure you don’t have deficiencies.”
Spinach is iron rich and it contains sebum, which acts as a natural conditioner for hair. The leafy green also provides omega-3 acids, magnesium, potassium, calcium, and iron. All help keep hair lustrous, shiny and, most importantly, out of the drain.
2. Fatty Fish
Some types of fish that have essential fatty acids, including omega-3s, and vitamin D are:
Tuna
Mackerel
Salmon
Herring
Fatty fish are also a good source of protein, selenium, and B vitamins, all of which help to promote healthy hair, according to a 2017 article published in Dermatology Practical and Conceptual.
3. Beets
This ruby red root is rich in natural chemicals known as nitrates. After being broken down in your body, these chemicals may contribute to improved circulation, according to a British Journal of Clinical Pharmacology study, which may bring oxygen and nutrients to your hair follicles.
4. Red Bell Pepper
Vitamin C prevents hair from becoming brittle and breaking. In a double-blind, placebo-controlled 2012 study published in the Journal of Clinical and Aesthetic Dermatology, researchers tested an oral supplement containing vitamin C in women with thinning hair. They found the supplement promoted “significant hair growth in women with temporary hair thinning.” Although we often think of oranges as the best source of vitamin C, just a half of a medium red bell pepper packs 158 percent of your DV of the nutrient.
5. Eggs
Eggs are like nature’s multivitamin because they contain a variety of vitamins, minerals, and nutrients. Some of these that are related to healthy hair include protein, biotin, selenium, and zinc.
Eggs are a great source of protein, which is important for preventing hair loss. A low-protein diet puts hair growth in a “resting” phase, which can lead to hair loss and less hair growth.
Eggs also have biotin, a B vitamin that is important for hair, skin, and nail health. Being low on biotin has been linked to hair loss, as well as loss of hair color. A 2016 study in the International Journal of Trichology found that 38% of women who said they had hair loss were deficient in biotin. Eating egg whites only without the yolk may predispose you to biotin deficiency.
6. Bok Choy
Dermatologists treating hair loss look at the level of ferritin in your blood, because they can deduce what your body is doing with all the iron they told you to add to your diet during your initial consultation. If you’d been eating plenty of bok choy—which is a super iron-rich food—they would likely see a spike in your ferritin levels.
7. Greek Yogurt
Two trace minerals are also connected to hair growth: selenium and iodine. Both minerals are necessary for proper functioning of the thyroid gland and deficiencies in each can lead to hair loss. To keep a steady dietary source of both minerals, consider having yogurt for breakfast or as a post-workout snack. The dairy product is teeming with the minerals. In fact, one cup of plain low-fat Greek yogurt contains half your daily iodine and 34 percent of your DV selenium.
8. Nuts and Seeds
These nutrient-dense foods have many nutrients that are important for preventing hair loss, including vitamin E, zinc, selenium, and omega-3 fatty acids. If you’re worried about hair loss, some of the best choices to reach for are:
Walnuts
Brazil nuts
Almonds
Flax seeds
Chia seeds
Zinc and selenium are essential trace elements that your body can’t make, so it’s important to get them through foods like nuts and seeds. These trace elements are important for hair growth, and being low on them may lead to hair loss, according to a 2019 review in Dermatology and Therapy.
Source: Eatthis/WEbmd!