Introduction: Diet has a significant connection with hair health. Malnutrition can exacerbate hair loss, while some good foods can nourish and strengthen hair, helping you摆脱 hair loss troubles. Let's take a look at what hair care foods are available?
Experts summarize that the main causes of hair loss come from three aspects: too much stress, insufficient sleep, and nutritional deficiency. The first two require gradual self-adjustment, and for the third aspect, the most important thing is not to take nutritional supplements, but to strengthen the nutrition of hair by adjusting diet.
Which foods can help you stay away from the hair loss crisis?
1. Salmon
Salmon is rich in protein and vitamin D. This cold-water fish also contains very precious omega-3 fatty acids. The human body needs a large amount of these fatty acids to generate hair, and the scalp cell membrane also needs omega-3 fatty acids. Eating more salmon is very beneficial.
If you can't eat salmon often, you can choose other fish: herring, sardines, trout, and mackerel are also good choices.
Japanese Pan-fried Salmon
2. Walnuts
Walnuts contain a large amount of similar fatty acids and rich biotin, which helps protect cells from damage. Hair is often exposed to strong ultraviolet rays and may also be damaged by polluted air. Damage to hair and scalp can lead to a decrease in scalp biotin, which can cause hair loss.
Minerals such as copper in walnuts help maintain the healthy luster of hair. If eating walnuts is not convenient, you can use walnut oil instead. Using walnut oil for cold dishes, salads, or stir-fried greens is very beneficial for hair health.
Walnut, Red Date, and Black Sesame Soy Milk
3. Oysters
Zinc deficiency is an important cause of hair loss, eyelash loss, dry skin, and increased dandruff. Oysters are rich in zinc and also contain some healthy proteins. The main component of hair is protein, accounting for about 97%. If the intake of protein is insufficient, hair will continue to fall out.
If you can't eat oysters, you can eat more nuts, beef, eggs, and whole grains and grain foods.
Preserved Egg and Oyster Congee
4. Sweet Potatoes
Sweet potatoes are very rich in the antioxidant beta-carotene, which is converted into vitamin A by the body. If the body lacks vitamin A, cells cannot function properly, and the scalp will become dry and dandruff will increase.
Of course, you can also choose foods like carrots, cantaloupe, mangoes, pumpkins, and apricots to supplement healthy beta-carotene.
Sweet Potato and Oatmeal Porridge
5. Eggs
Eggs contain large amounts of protein, zinc, selenium, sulfur, and iron. The effects of protein and selenium on hair have been mentioned before. Iron helps cells carry oxygen to hair follicles. Iron deficiency in the body is an important cause of hair loss, especially in women.
In addition to eggs, you can also choose animal foods to supplement iron, such as chicken, fish, pork, beef, etc.
Tomato and Egg