What foods can prevent hair loss?

I often experience hair loss, sometimes losing handfuls of hair. Could supplementing my diet properly help prevent this? (Thuy, 30 years old, Hai Phong )

Reply:

Hair loss can be caused by many factors, including lifestyle, diet, stress, and hormonal changes. You can absolutely improve this with a balanced diet.

Some foods can be added to your diet for healthier, more beautiful hair, such as:

Egg

Eggs are a source of protein and biotin, which help strengthen hair. Protein deficiency is often associated with hair loss, while biotin is essential for the production of keratin, another hair protein.

Carrot

Carrots are not only good for your eyes, but they are also a perfect source of vitamin A, which your hair needs. Carrots nourish the scalp and have a long-lasting effect in moisturizing hair from root to tip.

Oats

Oatmeal is not only a source of fiber but also contains high levels of essential nutrients such as iron, zinc, and omega-6 fatty acids, often called polyunsaturated fatty acids (PUFAs), which are crucial for maintaining healthy skin and hair. You can eat oatmeal for breakfast a few times a week to ensure your hair receives enough essential nutrients.

Sweet potato

Sweet potatoes are important for vitamin A absorption because they are rich in beta-carotene. Vitamin A is essential for hair thickness and sebum production, which helps keep hair healthy and naturally moisturized. One way to add sweet potatoes to meals is to boil, fry, or stir-fry them with other vegetables.

Dairy products (low fat)

Calcium is an extremely essential mineral for hair growth. Add yogurt or cheese to your snack list, and perhaps mix in some nuts like walnuts or flaxseeds for extra nutrients.

Avocado, a fruit rich in vitamin C.

Avocado is a good source of vitamin E, which promotes hair strength and growth. Vitamin E is also an excellent source of fatty acids, a deficiency of which can lead to hair loss. In fact, a medium-sized avocado provides about 21% of your daily vitamin E requirement.

Fruits rich in vitamin C, such as kiwi, oranges, and tangerines, are a good source of vitamin C, which helps the body absorb iron more effectively, thereby promoting hair growth and preventing hair loss.

Nutrition expert Pham Hong Ngoc
Vietnam Institute of Applied Medicine

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