Eggs provide protein and biotin
Eggs are a familiar food in family meals, and also provide high-quality protein along with many vitamins and minerals.
Protein is especially important because hair is mainly made of keratin - a type of protein. Severe protein deficiency can cause hair loss, although for most people with a full diet, protein deficiency is not the main cause of hair loss.
Therefore, housewives can include eggs in breakfast or main meals, combined with green vegetables and whole grains.
No need to eat too many eggs with the expectation of faster hair growth; it is important that the total protein intake of the day meets the body's needs.
Lean meat and iron-rich foods
Iron is one of the micronutrients that is of great interest when assessing hair loss, especially in women.
Iron participates in transporting oxygen to tissues, including hair follicles. A recent systematic review noted that higher iron levels are inversely related to hair loss.
Lean beef, poultry, fish and some beans can help supplement iron. When eating plant-based foods rich in iron, you can combine vegetables and fruits rich in vitamin C such as bell peppers, oranges, guavas or kiwis to support iron absorption.
Fatty fish supplements vitamin D and omega-3 fats
Salmon, mackerel, and sardines are foods worth including in the menu if you want to build a diet that is beneficial for hair.
Fatty fish provides protein, vitamin D and omega-3 fatty acids.
Oysters and nuts provide zinc
Oysters are a very rich source of zinc. In addition, meat, eggs, milk, nuts and beans can also contribute zinc to the diet.
AAD said that zinc deficiency can cause significant hair loss; but if the body is not deficient in zinc, self-supplement may not bring benefits.
In particular, high-dose zinc tablets should not be used for a long time because excess can have adverse effects and affect the balance of other minerals.
Green vegetables and fruits rich in vitamin C
Vitamin C is not only necessary for overall health but also supports iron absorption from plant foods.
Guava, oranges, kiwis, strawberries, bell peppers, and broccoli can be alternated in the menu. When combining foods rich in vitamin C with plant iron sources, the body has more favorable conditions to absorb iron.
