In recent years, more and more people are suffering from hair loss due to various stresses and eating habits. The truth is that everyone loses hair every day, but if you notice an increase in the amount of hair loss you should pay attention. The 6 nutrients described below not only increase hair growth and repair but also promote a better scalp environment.
In addition to stress, genetics, disease, or medication that may cause hair problems, the most common cause is poor nutrition. If you also have hair problems, you can examine your diet for deficiencies in the following 6 nutrients.
The composition of hair is mainly composed of protein, insufficient protein intake will limit the growth of hair, may become brittle hair, and even hair loss. Therefore, protein should be consumed in moderation to maintain a healthy body. According to the recommendation of medical personnel, per person per day should eat at least 60g of protein, such as eggs, fish, and meat. It is necessary to intake enough protein in order to avoid deficiencies in the raw materials that make up hair.
Zinc is needed for hair growth and repair and is an essential nutrient in the production of protein. Zinc is often overlooked in the diet if no special attention is paid to it. We can increase the frequency of high zinc ingredients in our diets, such as oysters, beef, nuts, whole grains, or legumes, to get enough zinc.
Studies have confirmed that Fe deficiency anemia can make hair loss worse, so increase the Fe in your diet by eating more red meat, nuts, black fungus, nori, or dark-colored vegetables.
- Vitamin B complex
Vitamin B complex is related to energy metabolism, protein synthesis, and the production of red blood cells. Lack of vitamin B complex affects the ability of red blood cells to carry oxygen to the scalp and hair follicles, leading to a lack of nutrients and hair flaking. Therefore, you can eat more whole grains, almonds, walnuts, dark-colored green vegetables, lean meat, beans, etc. To replenish the vitamin B complex and help improve the scalp environment to help hair growth.
- Vitamin E
Vitamin E has antioxidant properties that help prevent hair fall caused by free radical damage.
Vitamin E is a fat-soluble vitamin, nuts are rich in content, other like olives, avocados, etc. Are also rich in vitamin E.
- Vitamin C
Vitamin C, like vitamin E, is an antioxidant that reduces oxidative stress caused by free radicals.
Vitamin C is abundant in vegetables and fruits, such as apples, strawberries, guavas, colored peppers, and broccoli. People can supplement their daily vitamin C needs by eating vegetables and fruits after meals.
Another point to note is that raw protein contains antibiotics that can affect the absorption of vitamin B7 and cause hair loss, so people who are prone to hair loss should avoid eating raw protein. For healthy hair, in addition to maintaining a healthy and balanced diet, it is important to take proper protection for your hair.