How much does diet affect hair loss? Essential nutrients you need
Introduction
"We are what we eat" also applies to hair. A diet deficient in essential nutrients can lead to hair weakening and loss. In this article, you will discover the key foods and vitamins to maintain a healthy mane.
Essential nutrients for strong hair
1. Proteins
Hair is mainly made of keratin, a protein. A protein-rich diet ensures its strength and elasticity.
- Key sources : Egg, chicken, fish, legumes.
2. Biotin (Vitamin B7)
It is crucial for keratin production and combats hair weakness.
- Key sources : Almonds, avocados, salmon.
3. Iron
It transports oxygen to the hair follicles, preventing anemia, a common cause of hair loss.
- Key sources : Spinach, lentils, lean red meat.
4. Zinc
Helps in the repair and growth of hair tissue.
- Key sources : Seafood, nuts, pumpkin seeds.
5. Omega-3
Promotes hair hydration and reduces scalp inflammation.
- Key sources : Fatty fish such as salmon and tuna.
What foods should you avoid?
- Refined sugars : Contribute to hormonal imbalances.
- Ultra-processed foods : They lack essential nutrients and affect hair health.
Are supplements necessary?
Although it is ideal to obtain nutrients from food, supplements such as biotin and collagen can be helpful if there are specific deficiencies.
Conclusion
Your diet has a direct impact on the health of your hair. Eating a diet rich in key nutrients can prevent hair loss and promote healthy growth.
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