What to eat to prevent hair loss?

I often lose hair, sometimes a handful. Can proper nutritional supplements help prevent this? (Thuy, 30 years old, Hai Phong)

Reply:

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

Some foods that can be added to your diet for healthier hair are as follows:

Egg

Eggs are a source of protein and biotin, which help strengthen hair. Protein deficiency has been linked to hair loss, while biotin is essential for the production of keratin, which is also a 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 your scalp and go a long way in moisturizing your hair from root to tip.

Oatmeal

Oats are not only a source of fiber, but they are also high in essential nutrients such as iron, zinc, and omega-6 fatty acids, commonly known as polyunsaturated fatty acids (PUFAs), which are essential for maintaining healthy skin and hair. You can eat oats for breakfast a few times a week to ensure that your hair gets the nutrients it needs.

Sweet potato

Sweet potatoes are great for getting vitamin A because they are rich in beta-carotene. Vitamin A is essential for hair thickness and sebum production, which keeps hair healthy and naturally moisturized. One way to add sweet potatoes to your diet is to boil them or fry, stir-fry, or saute them with other vegetables.

Dairy products (low fat)

Calcium is a mineral that is essential for hair growth. Add yogurt or cheese to your snack list, and mix in some nuts like walnuts or flaxseeds for extra nutrition.

Avocado, a fruit rich in vitamin C

Avocados are a great source of vitamin E, which promotes hair strength and growth. Vitamin E is also a great source of fatty acids, a deficiency of which can lead to hair loss. In fact, one medium avocado provides about 21% of your daily vitamin E needs.

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

Nutritionist Pham Hong Ngoc
Vietnam Institute of Applied Medicine

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