Hair loss is a very common issue. According to modern research, more than 50% of men and women over the age of 50 experience hair loss. However, this problem can occur at any age.

How can you protect your hair from falling out? Ensure the intake of essential nutrients through your diet. Here is a list of foods necessary for maintaining healthy hair:
Meat: A rich source of protein and iron, both essential for hair health. Red meat provides easily absorbed iron, which helps red blood cells deliver oxygen to all body cells, including hair follicles.

Soybeans: Contain spermidine, which can prolong the active hair growth phase—also known as the anagen phase.

Oysters: An unmatched source of zinc. A single oyster can cover up to 96% of the daily zinc requirement for women and up to 75% for men! Zinc supports hair health, strengthens the immune system, and stimulates cell division.

Sweet peppers: A great source of vitamins C and A. Vitamin C aids in collagen synthesis, which helps strengthen hair. It is also a powerful antioxidant that can protect hair from oxidative stress. Vitamin A is crucial for hair growth and influences sebum production, which helps maintain scalp health.

Seeds: Rich in vitamin E, zinc, and selenium—key nutrients for protecting hair from damage and promoting healthy growth. Vitamin E improves blood circulation in the scalp, strengthening hair follicles. Zinc contributes to cell division and keratin synthesis, preventing hair breakage. Selenium acts as an antioxidant, shielding hair from environmental damage.

Nuts: An excellent source of vitamin E, B vitamins, zinc, and healthy fats. Vitamin E moisturizes the scalp, reducing dryness and brittleness. B vitamins, especially biotin, strengthen hair and help prevent hair loss. Zinc regulates sebaceous gland function, preventing excessive dryness or oiliness.

Avocado: One of the richest sources of vitamin E, which plays a key role in protecting hair from oxidative stress. It enhances blood circulation, ensuring hair follicles receive more oxygen and nutrients. Additionally, avocados contain healthy fatty acids that moisturize hair and prevent breakage.

Sweet potatoes: Packed with beta-carotene, which converts into vitamin A in the body. This vitamin aids in sebum production—a natural scalp moisturizer that prevents dryness and hair brittleness. It also accelerates hair growth by keeping follicles in the active growth phase.

Fatty fish (salmon, mackerel, sardines): Rich in omega-3 fatty acids and protein, both essential for hair health. Omega-3 fatty acids strengthen cell membranes, ensuring scalp hydration and preventing dryness and dandruff. Protein serves as the building block of keratin, the primary component of hair.

Spinach: Contains vitamin A, vitamin C, iron, and folates—essential nutrients for strong and healthy hair. Vitamin A regulates sebum production, preventing scalp dryness. Vitamin C enhances iron absorption and supports collagen production, which strengthens hair structure. Iron prevents hair loss, while folates contribute to scalp cell renewal.

Eggs: A fantastic source of protein and biotin, both essential for hair growth and strength. Protein supports keratin synthesis, ensuring hair durability and elasticity. Biotin enhances hair structure, making it denser and helping prevent hair loss.

Leafy greens and vegetables (kale, broccoli, lettuce): Provide calcium, magnesium, iron, and vitamins C and A, all of which promote hair health. Calcium strengthens hair follicles, while magnesium regulates hair growth. Iron prevents anemia, a common cause of hair loss. Vitamins C and A help keep the scalp moisturized and protect hair from damage.
Whole grains (sprouted grains, cereals, crackers, bran, whole wheat flour products): The primary source of B vitamins, which regulate metabolic processes in the scalp and promote hair growth. These vitamins improve hair structure, preventing dryness, brittleness, and even premature graying.

If you are experiencing hair loss, the first step is to reassess your diet. Remember: addressing this issue is most effective from within. Our health starts with what we put on our plate!