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How nutrition plays a role in hair loss_ What can you eat to keep your hair healthy_.pdf

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How nutrition plays a role in hair loss_ What can you eat to keep your hair healthy_.pdf

  1. 1. There are many reasons hair loss can occur. Hair loss can be caused by a variety of health issues, including excessive stress or diabetes. It could be genetic or it could be caused by age. Sometimes hair loss can be caused by poor nutrition. Hair loss that isn’t related to other causes could indicate that you may be deficient in nutrients. This problem can be fixed by eating certain foods, depending on which nutrient is more important. Let’s take a look at which nutrients can help you get thicker, healthier hair and what foods they can be found in. Healthy hair requires nutrients Hair needs to be healthy and grow well without losing too much. Vitamin A Vitamin A is often thought of as essential for vision. However, this vitamin also plays an important role in hair health. Vitamin A is essential for hair growth. It also helps produce sebum, an oily substance that moisturizes our scalp.
  2. 2. Vitamin B For hair growth, all B vitamins are required. However, biotin is a particularly important one. Biotin is an important B vitamin that helps carry nutrients throughout the body, and can also be used to nourish the scalp. Vitamin C Vitamin C is an antioxidant vitamin that protects hair from damage by free radicals. Vitamin C is also necessary for the production of collagen, which is a crucial structural protein in hair. Vitamin D Vitamin D is essential for hair growth and immunity. Low levels of vitamin D are associated with hair loss in general but are especially linked to alopecia (an immune condition that causes hair loss). Vitamin E Vitamin E, like vitamin C, has antioxidant properties that support hair growth. Vitamin E intake has been shown to correlate with hair growth. Zinc Zinc deficiency has been associated with hair loss in a similar way to vitamin D. Zinc plays an important role in the growth and repair of hair tissue. Too much zinc can lead to hair loss. It’s important not to take too many zinc supplements. Iron Anemia refers to a deficiency in iron. Hair loss is one sign of anemia. Iron plays a role in oxygen-transporting red blood cells. Iron can be obtained from plant-based sources but may not be as easily absorbed by the body as iron from animal-based sources. Foods that can reverse or prevent hair loss You’re probably curious about the nutrients required to prevent hair loss. How to keep your hair healthy These foods are rich in vitamins and minerals and may help your hair grow and stay healthy. ● Eggs ● Leafy greens ● Fatty fish
  3. 3. ● Chia seeds ● Avocados ● Oysters ● Almonds ● Red bell peppers ● Shrimp ● Beans ● Red meat ● Eggs Eggs are rich in both biotins as well as zinc, which is essential for healthy hair growth. Eggs are high in protein which is another important factor for hair growth. Leafy Greens This vegetable category includes: ● Spinach ● Kale ● Chard ● Watercress ● Collards Folate, vitamin D, and iron are all found in leafy greens, which can be helpful for hair loss. Fatty Fish Fishes like tuna, mackerel, and salmon are rich in vitamins B and D which can help to prevent hair loss. A fish oil supplement can be a better choice for those who don’t like fish. Chia Seeds This is a strange coincidence, as these seeds used to sprout into the hair of Chia Pets. The protein and fiber in Chia seeds are high, as well as essential fatty acids that can help hair grow. Avocados Avocados are rich in vitamin E and can prevent hair loss. One avocado contains approximately 20% of the daily recommended allowance (RDA), vitamin E, and both folate as well as vitamin C. Oysters
  4. 4. Oysters are known for their high levels of zinc, but they also have a lot of protein and iron. Too much zinc can cause hair loss. It is safer to get zinc from whole foods than you think. Almonds Almond butter makes it easy to eat enough almonds. Because almonds contain vitamin E, vitamin B, and zinc, they are great for treating and preventing hair loss. Red Bell Peppers Most people associate vitamin C with citrus. All peppers contain high levels of vitamin C. Red bell peppers, however, are particularly rich in this nutrient. They are also rich in vitamin B6 as well as vitamin A. Shrimp Shrimp are a great source of hair-growth-promoting nutrients. They contain iron, zinc, and vitamin D. Shrimp are quick to cook and can be stored well frozen making them an easy addition to any diet. Beans Beans are inexpensive and high in protein and fiber. It is easier to eat beans if they are soaked in advance. This can also improve their digestion. Red Meat Red meat, whether beef or bison is high in iron as well as protein. One serving of ribeye steak has over 23g of protein and 1/5g of iron. It also contains hair-healthy zinc, several B vitamins, and several other nutrients. How to get more nutrition for your hair The good news is the number of vitamins and minerals involved You can add foods to your diet to aid in hair growth This is true regardless of your eating habits. Although it can be hard to incorporate all these foods into your daily diet, you can start by making dishes that include more than one of them. You can prevent hair loss by eating healthy food, such as adding shrimp to your spinach salad and bell pepper stir-fry.

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