15 foods identified that can protect against hair loss

Currently, there are many hair care products available. However, many people forget that proper nutrition is one of the most important steps towards strengthening hair, skin, and nails.

A balanced diet based mostly on plants will help you get key nutrients: lean proteins, omega-3 fatty acids, fat-soluble vitamins, B vitamins, and iron, according to goodhousekeeping.com.

On the other hand, what you eat can also have a big impact on hair loss. Consider replacing processed and prepared foods as they can be harmful to the gut. Remember that having a healthy intestinal flora is essential for absorbing nutrients and keeping your hair in great shape.

Salmon

As a rich source of omega-3 fatty acids and protein, salmon can help keep your hair strong. In addition, it has many health benefits, including reducing inflammation and improving the central nervous system.

Eggs

Eggs are packed with protein and essential nutrients that promote healthy hair (choline, vitamins A, D, and B12). Try to eat the yolk raw to get more vitamin D. Two specific carotenoids found in eggs, lutein, and zeaxanthin, also play a role in maintaining health, especially of the eyes, skin, and hair.

Peanuts and peanut butter

Peanuts are an important source of biotin, which stimulates hair growth and prevents hair loss. It also contains a lot of protein, fiber, and a unique set of antioxidants.

Spinach

Spinach contains magnesium, iron, and folate, one of the most important B vitamins. Other leafy greens, such as kale, also have nutrients for the skin and hair. In addition, vitamin C in dark green leafy vegetables helps protect and maintain the cell membranes of hair follicles.

Sardines

Sardines containing omega-3 and vitamin D are easy to find in canned form. However, try to buy them only in water, not in oil. Try adding them to salads as an alternative to other, fattier fish.

Chia seeds

Looking for a vegetarian or vegan source of omega-3s? Chia seeds are full of them, not to mention fiber and antioxidants. This nutritious food contains 20% more protein than soybeans and can make your hair look especially beautiful. Add the seeds to cereals, smoothies, and puddings, or use them as an ingredient in baked goods.

Pumpkin

Pumpkin contains iron and beta-carotene, a precursor to vitamin A (an important substance for hair growth and strengthening). It's also full of vitamins C and E, which help repair body cells from damage. Make canned pumpkin puree and use it in sauces, protein dishes, and even snacks to keep your hair healthy.

Avocado

Avocado toast will never go out of style, and for good reason! This fruit contains healthy fats and vitamin E, a powerful antioxidant that promotes hair growth. Avocados are also a popular ingredient in many hair care masks.

Grapes

Like other plant foods, grapes contain polyphenolic compounds with antioxidant properties that may help reduce cellular damage. The oligomeric proanthocyanidins (OPCs) found in grapes help prevent the formation of dihydrotestosterone, which is a major factor in hair loss. OPC also stimulates the growth of hair follicles. In addition, eating about a cup of grapes a day can help protect your tissues from inflammation.

Buckwheat

Replacing white refined carbohydrates with 100% whole grains will help you increase your fiber, zinc, iron, and vitamin content to support healthy hair. Buckwheat, considered a whole grain, is a nutritious gluten-free food and its benefits are endless. It's packed with key antioxidants and fiber to help you get full faster. Use it as a substitute for oatmeal for breakfast or try cooking some buckwheat noodles.

Flax seeds

Flaxseeds are full of polyunsaturated fatty acids that help nourish the scalp and prevent dryness. Sprinkle ground flaxseeds on your yogurt, add them to your smoothie, or substitute them for a real egg in any baking recipe. To do this, add one tablespoon of ground flax seeds to three tablespoons of water and leave for five minutes to thicken. The result is a vegan substitute for a regular egg.

Sweet potatoes

Beta-carotene, which is found in sweet potatoes and gives them their orange hue, is converted into vitamin A when ingested, which can protect dry and dull hair. Sweet potatoes contain significantly more vitamin A and a slightly higher amount of fiber than white potatoes. It also plays an important role in maintaining immunity and good eyesight.

Chickpeas, lentils, beans and peas

These legumes contain high amounts of vegetable protein and fiber. They're also full of vitamin B9 (folic acid), which helps keep hair healthy and renew cells vital for hair growth.

Asparagus

Vitamin B is found in large quantities in asparagus, as well as in avocados, oranges, and broccoli. This nutrient is responsible for the synthesis of genes and the formation of red blood cells. It also plays an important role in the breakdown of protein, thus providing the building blocks of hair follicles.

Greek yogurt

Unsweetened Greek yogurt contains a lot of protein, which is a building block for hair. In addition, it is very versatile and can be incorporated into various dishes. The biggest advantage of yogurt is its probiotics – beneficial bacteria that help the body absorb nutrients.