While you can’t change some of these factors, you can certainly control certain factors, such as diet.
In order to maintain the normal structure of the hair and stimulate their growth, it is necessary to supply your body with the following vitamins and minerals: vitamins B12 and D, biotin, riboflavin, iron, etc.
In this article, we will discuss which food products to choose so that the vitamins and minerals necessary for hair are not lacking, and we invite you to read about food supplements for hair and skin on the ECOSH blog>.
1. Eggs
Eggs are a source of protein and biotin. Hair follicles are mainly made up of protein, so eating enough protein can help stimulate hair growth. Well, if your body lacks protein, your hair may begin to fall out.
Biotin is important for the production of a hair protein called keratin, which is why biotin supplements are often sold for hair.
Eggs are also an excellent source of zinc, selenium and other nutrients that are good for hair. This makes them one of the best foods for maintaining healthy hair.
2. Berries
Berries are rich in beneficial compounds and vitamins that can support hair growth. The vitamin C in the composition has strong antioxidant properties.
Antioxidants can help protect hair follicles from damaging molecules called free radicals.
Vitamin C is also used in our bodies to make collagen, a protein that helps strengthen hair so it doesn’t become brittle or break.
In addition, vitamin C can help the body absorb iron from food. Low iron levels can cause anemia, which can be associated with hair loss.
3. Spinach
Spinach is a healthy green vegetable that is rich in nutrients needed for hair growth, such as folic acid, iron, vitamins A and C.
Research shows that vitamin A is important for hair growth. However, too much vitamin A can also cause hair loss.
You should get all the vitamin A you need from food. For example, a cup (30 grams) of spinach provides up to 20% of the daily value of vitamin A.
Spinach is also an excellent source of plant-based iron, which is essential for hair growth. Iron deficiency can be a cause of hair loss.
4. Fatty fish
Oily fish such as salmon, herring or mackerel contain nutrients that can promote hair growth.
A study of 120 women found that a dietary supplement containing omega-3 and omega-6 fatty acids and antioxidants reduced hair loss and increased hair density.
Oily fish is also an excellent source of protein, selenium, vitamin D3 and B vitamins. These vitamins can help maintain normal hair condition.
5. Seeds
