Taking care of hair or choosing foods that help keep hair strong is considered the most difficult thing to know a person’s health status, each cell that makes up each hair requires a regular supply of nutrients. important. Eating the right balance of nutrients like protein, vitamins, and minerals is key to maintaining the shine and strength of your hair.
The most asked question from people with hair problems is whether nutritional supplements can restore hair growth and help prevent damage. To this, we would like to answer as follows: While the hair follicle is one of the most metabolically active organs in the body, the intake of calories and micronutrients When the body is not loaded, the relationship between nutrition and hair is more complicated than that.
Nutrient deficiencies can affect both hair structure and hair growth. For example, sudden weight loss or low protein intake can cause TE (telogen effluvium) hair loss or extensive hair loss if the body is deficient in niacin. The study also confirmed that nutritional deficiencies can cause chronic TE, androgenetic hormone deficiency (AGA), female pattern hair loss (FPHL) and alopecia areata (AA).
So what will you have to do, what to eat to avoid hair damage to get a strong and smooth hair. Below is a list of healthy hair foods recommended by ApoGroups to help you avoid nutritional deficiencies that cause hair loss, as well as details on the above risk factors.
Food for strong hair 1: Iron
Iron deficiency (ID) is the most common nutritional deficiency in the world and a common cause of hair loss. Specifically, ID causes hair loss thanks to its ability to participate in the reduction of ribonucleotides as well as thanks to its role as a restriction enzyme for synthetic DNA that stimulates hair growth.
In addition, among the genes found in human hair follicles, some can be regulated by iron. Therefore, in foods that help strengthen hair, iron-containing foods are extremely important in the process of restoring and protecting hair.
Iron is commonly found in animal products such as rabbit, chicken or fish. For vegetarians, you can choose to get iron through foods like lentils and spinach and green vegetables like broccoli and kale.
Food for strong hair 2: Amino acids and Protein
Of the 4 main nutrients and foods that help strengthen hair, which are loaded into the body, the protein group (protid) plays a key role in building hair cells as well as a raw material for antibodies that help prevent hair loss. Protect your body and hair. Your hair is actually made up of protein, so a protein deficiency can lead to negative changes in your hair, typically your hair thinning and falling out more.
In addition to protein, L-lysine – an amino acid also plays an essential role in the absorption of iron and zinc to help strengthen hair. Supplementing with L-lysine and your daily diet increases mean serum ferritin levels in women, which in turn reduces hair loss and breakage.
To ensure a diet with adequate amino acids and protein, you should look to foods such as meat, fish, eggs, milk, seafood and legumes such as black beans, peas, soybeans, beans hat,..
Food for strong hair 3: Biotin
Biotin or vitamin H is also the most typical healthy hair food. It helps our hair stay healthy and not break. Biotin plays a role in increasing DNA levels in the body and protein synthesis. Symptoms of biotin deficiency include rash, hair loss, and conjunctivitis.
Cases of biotin deficiency are very rare because intestinal bacteria are able to produce the amount of biotin needed by the body, most of which are congenital. To supplement biotin deficiency, foods like almonds, walnuts or seafood are the most suitable options that we recommend.
Food for strong hair 4: Zinc and Selenium
Selenium or Selenium is an essential trace element capable of protecting hair follicles from oxidation. The lack of selenium in humans causes limited hair growth, resulting in thinning and easy hair loss. Selenium is usually concentrated in foods such as beans, coffee, garlic, or fish, shrimp, crab, beef, etc.
One of the most essential minerals in the human body is zinc, which plays a role in controlling enzymes and other transcription factors that regulate gene expression, as well as being involved in protein synthesis and division. cell. In addition, zinc is also considered one of the most popular healthy hair foods when it participates in the formation of hair follicles.
Patients with low zinc levels are more likely to have AA, male pattern hair loss (MPHL), FPHL, and TE. To supplement enough zinc in the body, we need to pay more attention to seafood in our daily diet as well as oily nuts such as cashews, almonds, peanuts.
In addition to the nutrients mentioned above, vitamins such as A, E, C, B-complex vitamins and omega-3 are also the most popular and recommended foods for strong and smooth hair.