The natural measure in which any person loses hair is one hundred strands per day, according to research published in the International Journal of Trichology . Actually, this number is a promedial estimate, since it is very difficult to measure hair loss in exact terms, and has been observed ranging from 10 to 250 hairs lost per day.
This amount may increase in the fall or spring: the follicles have a life cycle; therefore, you should not worry if you lose more hair during certain seasons of the year.
However, it is notorious when the fall is excessive. In this case, it is necessary to take measures to avoid a major problem, and among them is taking care of the food.
How to avoid Hair Loss: 5 Magical Foods
Both a very restrictive diet and one in which high-glycemic foods abound, such as carbohydrates and sugars, can be harmful to the scalp. There are some foods that, due to their nutritional properties, decrease hair loss and stimulate their growth.
In general, foods that are source of vitamin B (red meat, eggs, liver, fish, nuts and peanuts, for example) help to keep hair strong and healthy . Foods rich in vitamin C (lemon, orange, pineapple, tangerine) help to synthesize collagen. Foods rich in protein, iron, potassium, sulfur and magnesium (red meat, legumes, dark green leafy vegetables, olive oil, nuts) are essential for the strength and health of follicles.
Eggs are a great source of protein and biotin, two nutrients that could promote hair growth. Consuming enough protein is important for hair growth because hair follicles are made of protein, especially, according to Healthline . It has been shown that lack of protein in the diet can be a cause of hair loss.
For its part, biotin is essential to produce keratin, which is why biotin supplements are made to stimulate hair growth. Consuming more biotin helps hair grow faster.
Think of your hair as if it were Popeye: it will stay strong with a good dose of spinach. This vegetable has folic acid, iron and vitamins A and C, all nutrients that are good for capillary health .
Vitamin A helps the glands of the scalp to produce sebum, which helps keep the hair root moist and keep it healthy. In addition, iron has been shown to be involved in hair health .
Especially fatty fish, such as salmon, tuna or mackerel, because it is an excellent source of omega 3. These fatty acids have been linked to hair growth. A study of women suffering from excessive hair loss found that taking fish supplements significantly reduces hair loss and increases the speed of growth. However, it is more advisable (and delicious) to go to the original source of nutrients.
Everyone’s favorite vegetable comes to the rescue of our hair: it provides vitamin E, which can help promote hair growth. Like vitamin C, vitamin E is an antioxidant that fights oxidative stress by neutralizing free radicals, that is, it fights aging; One of the signs of aging, in men as in women (although in them much less), is incipient baldness .
In one study , 21 volunteers suffering from hair loss experienced 35% more growth after taking vitamin E supplements. This protects the scalp from the damage that oxidative stress does: the damaged skin on the scalp has fewer follicles or it produces lower quality hair.
Nuts and almonds contain a variety of nutrients that promote hair growth. They provide vitamin E and vitamin B, essential compounds for hair health.