6 foods to combat hair loss


Proper nutrition can combat hair loss, it also plays a key role in growth and strength

We all want to wear a beautiful and abundant mane, although it is important in aesthetic matters hair loss it is also an aspect that reflects our health condition. According to information released by the Mayo Clinic Anyone can suffer from this condition although is more common in men, there are some factors that intervene as is the case hereditary factors, high levels of stress, hormonal changes, nutritional deficiencies, any disease particular, bad habits and recurrent consumption of certain medications.

The truth is hair loss It is a condition that appears in many forms, they can manifest symptoms gradually and can be presented in temporarily or permanently. Food intervenes in a fundamental way in absolutely all the functioning of the organism and it is key in the treatment to control this annoying condition.

Another key aspect is the hormonal health which is directly related to hair loss both in men and women. Specifically, the high levels of a hormone called dihydrotestosterone (DHT), which is believed to directly contribute to hair loss and hair weakness. Discover the food groups that you cannot miss in your diet, they are the best ally to stop hair loss and promote growth.

1. Foods loaded with antioxidants

Secure a high consumption of foods rich in antioxidants is one of the basic of all healthy nutrition, are the best ally for strengthen the immune system and key in disease prevention. The best source of natural antioxidants Are the fruits and vegetables, so it is essential to integrate them as an element abundant in the diet. It is associated with a long list of health benefits and its optimal intake is key to strengthen hair and stimulate its growth. Another of the genius of antioxidants is due to their ability to inhibit the effects of oxidative stress, which is related to the hair aging and this leads to its excessive loss. It is advisable to integrate the consumption of the variants of fruits and vegetables rich in vitamin C, as is the case with citrus fruits, kiwi, spinach, and broccoli.

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Lemons./Photo: Pixabay

2. Foods with good selenium levels

Selenium is an important mineral for the proper functioning of the body, it is one of the most fundamental micronutrients and that we must obtain through food. Its consumption is associated with a good cardiovascular health and benefits in metabolism, another of its great qualities is that it acts as a protective agent against him oxidative damage, what prevents hair loss and not only that too adds strength to the follicles. It is important to consume foods that are distinguished by their richness in selenium, such as: red meat and fish, green leafy vegetables, walnuts, pinions, seafood, egg, chicken, canned tuna, mushrooms, garlic and whole grains.

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fresh fish
Fish./Photo: Shutterstock

3. Foods rich in biotin

Biotin, also called vitamin B7, vitamin H and coenzyme R, is a nutrient that the body needs in small amounts (micronutrients). It is a necessary compound for the metabolism of fats, proteins and carbohydrates, is key to converting the food we consume into energy. Biotin deficiency is considered one of the main causes of thinning and hair loss. It is therefore a good recommendation reinforce food intake that contain it, as is the case of: yeast bread, liver, wheat bran, cereals (especially oats), hazelnuts, peas and the banana.

breakfast oatmeal
Oats. / Photo: Shutterstock

4. Foods with Zinc

Zinc is another of the minerals that go a bit unnoticed in the diet and is associated with significant benefits. It is necessary to maintain strong and healthy defense system, participates in the growth of new cells, intervenes in wound healing and carbohydrate metabolism. They have small studies that point out the benefits of integrating a good intake of zinc to promote hair growthAt the same time, its deficiency is considered one of the causes of alopecia. Try to eat foods like the meat, the potatoes, asparagus, the aubergines and figs.

asparagus
Asparagus. / Photo: Unsplash

5. Foods with abundant Vitamin E

While the vitamin E acts as an antioxidant, it is worth mentioning as it relates to its powerful effects for fight free radicals that are related to deterioration in health, hormonal system and therefore in hair strength. Secure your adequate assimilation is a great help to have a radiant, healthy, strong and healthier hair. There are also references on the positive effects of trocotienol a type of vitamin E that is related to qualities for increase the amount of hair. You will find it through the consumption of foods such as green leafy vegetables, seeds such as chia, sunflower and linseed, dried fruits and vegetable oils such as wheat germ and sunflower.

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nuts
Nuts. / Photo: Shutterstock

6. Healthy fat sources

The consumption of fats is essential for the body, however it is important to choose the correct and healthy sources. Such is the case of the family of polyunsaturated essential fatty acidss, which are related to their benefits for the cardiovascular system, improve digestive health and aid in weight loss. A deficiency in these types of fats relates to changes in hair, among which they highlight weakness, excessive fall and various conditions on the scalp. It is important to integrate the daily consumption of products such as the olive oil, avocado, blue fish, seeds, nuts and some legumes, like chickpeas.

olive oil
Olive oil./Photo: Shutterstock

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