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 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.
Foods to combat hair loss
1. Foods loaded with antioxidants
Secure a high consumption of foods rich in antioxidants is one of the basics of all healthy nutrition, they are the best ally for strengthening the immune system and key in disease prevention. The best source of natural antioxidants Are 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 their ability to inhibit the effects of oxidative stress, which is related to 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.
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 good cardiovascular health and benefits in metabolism, another of its great qualities is that it acts as a protective agent against him oxidative damage, which 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.
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 are 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 to reinforce food intake that contains it, as is the case of yeast bread, liver, wheat bran, cereals (especially oats), hazelnuts, peas, and the banana.
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 a 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 growth at the same time, its deficiency is considered one of the causes of alopecia. Try to eat foods like meat, potatoes, asparagus, aubergines, and figs.
5. Foods with abundant Vitamin E
While 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 radiant, healthy, strong, and healthier hair. There are also references on the positive effects of tocotrienol 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 like chia, sunflower, and flaxseed, dried fruits, and vegetable oils such as wheat germ and sunflower.
6. Sources of healthy fats
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 acids, 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 olive oil, avocado, bluefish, seeds, nuts, and some legumes, like chickpeas.