To minimize hair loss in the fall, diet plays an important role in providing nutrients to the hair and scalp. Many scientific studies have shown that certain foods can help prevent and improve hair loss.
Protein rich foods
Protein is the main component of hair, especially keratin - an important structural protein. Protein deficiency can cause hair to become weak and prone to breakage.
A study by the American Academy of Dermatology (AAD) found that people with a low protein diet may experience thinning hair and increased hair loss. Therefore, protein-rich foods such as chicken, fish, eggs, beans, and nuts should be added to the diet to support hair growth.
Foods containing iron
Iron is important in transporting oxygen and nutrients to the scalp. Iron deficiency is one of the common causes of hair loss in women.
Studies show that iron deficiency causes anemia, which reduces the amount of oxygen supplied to hair follicles, causing hair to become weak and fall out. To improve, consume iron-rich foods such as red meat, liver, spinach, lentils and whole grains.
Foods rich in omega-3
Omega-3 is a type of unsaturated fatty acid that has anti-inflammatory effects and supports blood circulation. A study from the US National Institutes of Health (NIH) has confirmed that omega-3 helps improve scalp health, reduce inflammation, thereby stimulating hair growth and preventing hair loss.
Food sources rich in omega-3s include salmon, mackerel, chia seeds, and flaxseed oil.
Foods rich in vitamin D
Vitamin D is an important nutrient that helps create new hair follicles and supports hair growth. Foods rich in vitamin D include salmon, sardines, egg yolks, mushrooms, and dairy products fortified with vitamin D.
Foods containing zinc
Zinc is a mineral that helps regulate the activity of oil glands around hair follicles, thereby preventing dry and brittle hair.
Research from the International Nutrition Institute shows that zinc plays an important role in hair restoration and maintaining scalp health.
Foods containing zinc include seafood such as oysters, crab, shrimp, as well as nuts such as pumpkin seeds and cashews.
