Almonds: Vitamin E in almonds has the effect of protecting hair follicles from oxidative damage, while biotin (vitamin B7) helps hair grow quickly and strong.
Biotin plays an important role in preventing hair loss.
Almonds help hair become thicker, shinier and prevent breakage.
Eat 15-20 almonds a day.
Add to smoothies, yogurt or oatmeal.
Walnuts: According to the American Association for hair and scalp Research (AHRS), omega-3 in walnuts helps improve blood circulation to the scalp, providing nutrients to hair follicles, and stimulating hair growth.
Research in the American Journal of Clinical Nutrition (AJCN) also shows that omega-3 can reduce dry, brittle and broken hair.
Benefits: Nourish hair follicles, making hair thicker and healthier.
You can eat 4-6 walnuts/day.
Combine with yogurt, salad or smoothies.
Chia seeds: Chia seeds contain about 20% of the protein that makes hair strong. According to the US National Institutes of Health (NIH), protein deficiency can cause hair loss and slow hair growth.
Chia seeds also contain iron, which helps increase red blood cell production and provide oxygen to hair follicles, supporting hair growth; making hair strong, reducing hair loss due to anemia.
How to use:
Add to smoothies, juices or nut milk.
Soak chia seeds in water overnight for better absorption.
Pumpkin seeds: Zinc deficiency is a common cause of hair loss. Pumpkin seeds are a natural source of zinc, which helps balance the oil on the scalp, supporting faster hair growth.
Research in the American Journal of Nutrition (JAND) also shows that zinc supplementation can help improve hair loss due to a deficiency of this micronutrient. This type of seed has the effect of reducing hair loss, promoting healthy hair growth if eaten regularly.
How to use: Eat a small handful of pumpkin seeds/day.
Use as a topping for salads or soups.
Flax seeds: Flax seeds contain lignans, a polyphenol that helps protect hair follicles from the negative effects of the hormone DHT the cause of hair loss.
Omega-3 in flaxseed also helps improve hair elasticity, preventing breakage. Flaxseeds also help strengthen hair, reducing environmental damage.
You can sprinkle congee, yogurt or smoothies.
Use flaxseed flour as an ingredient to make the cake.
Sunflower seeds: Vitamin E in sunflower seeds has antioxidant effects, protecting hair from damage caused by free radicals.
According to research by the American Academy of Dermatology (AAD), selenium in sunflower seeds also helps maintain a healthy thyroid gland and balance hormones, thereby reducing hair loss.
How to use:
Eat one tablespoon/day.
Add to cereals or salads.
Black sesame seeds: Black sesame seeds contain calcium and magnesium, two important minerals that help strengthen hair and prevent premature graying.
Calcium supplementation can reduce hair loss due to this micronutrient deficiency.
Black sesame seeds should be sprinkled on rice, salad or yogurt.
Use black sesame milk to drink.
