Here are 3 easy-to-make dishes that can help reduce hair loss if included in a regular menu.
Boiled eggs
Eggs are one of the foods rich in biotin (vitamin B7), an essential nutrient in the production of keratin, the main component of hair fibers.
Biotin deficiency is directly related to thinning, weak and prone to breakage hair, especially in postpartum women or long-term dieters. Each egg contains about 10 mcg of biotin, accounting for 40% of the recommended daily requirement.
Eggs also provide high-quality protein that helps regenerate hair follicles and reduce hair loss due to lack of protein, a common cause in vegetarians with insufficient nutrients.
How to use: 1-2 boiled eggs a day for breakfast or snack, avoid frying to avoid reducing nutritional value.
Walnut Oatmeal Porridge
Iron and zinc are two key minerals in transporting oxygen and nourishing hair follicles. When there is a lack of iron, hair follicles will enter the break stage earlier, causing widespread hair loss.
Premenopausal women with iron deficiency are 2.5 times more likely to experience normal hair loss.
Oatmeal is a good source of non-heme iron, while walnuts are rich in zinc and omega-3 to help fight inflammation, stimulate hair growth from the follicles and increase shine.
Simple way:
Cook 1⁄2 cup of oatmeal with water or unsweetened nut milk.
Sprinkle 5-6 crushed walnuts on top.
You can add a few slices of banana or raisin to enhance the flavor.
This dish is ideal for breakfast or afternoon, good for hair, supports the heart and controls blood sugar.
Spinach soup with tofu
Spinach is a leafy green vegetable rich in iron, folate, vitamins A and C, all of which play an important role in the production of natural oils (sebum) to keep hair healthy and not dry.
Tofu is a source of plant protein, calcium and magnesium, which help improve hair texture and limit breakage.
Supplementing green vegetables at least 5 times a week helps reduce hair loss by up to 25% in people aged 30-55 with mild micronutrient deficiency.
How to cook:
Use a bunch of clean, sliced spinach.
Cut tofu into small pieces, boil until done.
Cook soup with a little ginger, purple onions, and white sticky rice, you can add a small spoonful of olive oil when turning off the heat to increase the absorption of fat-soluble vitamins in the oil.
