What to eat to make your hair thicker and thicker
Having thick, strong hair is a dream for many. In addition to genetic factors and care methods, diet is also a key factor affecting hair health. This article will combine the hot topics and hot content on the Internet in the past 10 days to sort out for you which foods can help your hair become thicker and stronger.
1. Key nutrients for healthy hair
Hair growth and health are inseparable from the support of a variety of nutrients. Here are several nutrients that are particularly important for hair and their functions:
| Nutrients | function | main food source |
|---|---|---|
| protein | Main ingredient of hair, promotes hair growth | Eggs, lean meat, fish, beans |
| iron | Prevent hair loss and promote blood circulation | Red meat, spinach, black sesame seeds |
| zinc | Regulate scalp oil secretion and promote repair | Oysters, nuts, whole grains |
| B vitamins | Promote metabolism and improve hair quality | Whole grains, green leafy vegetables, milk |
| Vitamin E | Antioxidant, protect hair follicles | Nuts, vegetable oil, avocado |
| Omega-3 fatty acids | Nourishes the scalp and reduces inflammation | Deep-sea fish, flax seeds, walnuts |
2. 10 foods that promote hair growth
Based on recent buzz and nutritional research, the following 10 foods are considered particularly beneficial for hair health:
| food | Main functions | Food recommendations |
|---|---|---|
| salmon | Rich in Omega-3 and protein to promote healthy hair follicles | 2-3 times a week, steamed or grilled |
| eggs | High-quality source of protein and biotin to promote growth | 1-2 a day, boiled in water is best |
| spinach | Rich in iron and folic acid, improves blood circulation | 100-200 grams per day, cold or stir-fried |
| black sesame seeds | Contains a variety of minerals to strengthen hair | 10-20 grams per day, can be ground into powder for consumption |
| walnut | High in vitamin E and zinc, protect hair follicles | Take 3-5 pills a day to avoid overdose |
| oyster | Best source of zinc, regulates oil secretion | 1-2 times a week, pay attention to freshness |
| sweet potato | Beta-carotene is converted into vitamin A, promoting growth | 2-3 times a week, steamed or baked |
| avocado | Healthy fats and vitamin E nourish the scalp | Take half a day, eat it directly or make a salad |
| blueberry | Rich in antioxidants, protects hair follicles from damage | A handful a day, consumed fresh |
| greek yogurt | High protein contains vitamin B5, which promotes blood circulation | 100-200 grams per day, choose sugar-free type |
3. Dietary recommendations for healthy hair
1.balanced diet: Don’t just focus on a single nutrient, ensure a diverse diet.
2.Drink plenty of water: Drink at least 8 glasses of water every day to maintain moisture balance in your body and scalp.
3.Control processed foods: Reduce the intake of high-sugar, high-salt, and fried foods. These foods may cause inflammation and affect hair health.
4.Appropriate supplement: If your diet cannot meet your needs, you can consider supplementing biotin, vitamin D and other nutrients under the guidance of a doctor.
5.Regular schedule: Cooperate with a healthy work and rest schedule to ensure that the body has enough time to repair and grow.
4. Recent hot topics: hair growth diet trends
According to the discussion hot spots on the Internet in the past 10 days, the following dietary trends related to hair health have attracted much attention:
| Trend | Main content | heat index |
|---|---|---|
| collagen supplement | Promote hair strength through supplementation with bone broth, collagen powder, etc. | ★★★★☆ |
| plant protein | More and more people are turning to plant-based proteins such as beans and quinoa to promote healthy hair | ★★★☆☆ |
| fermented food | Fermented foods such as kimchi and yogurt are thought to improve intestinal health and indirectly affect hair | ★★★☆☆ |
| super food combination | Chia seeds, flax seeds and other superfood combinations become new hair care favorites | ★★★★☆ |
5. Things to note
1. Dietary improvement takes time, and it usually takes 3-6 months to see obvious results.
2. If hair loss is severe, it is recommended to consult a doctor first to rule out pathological causes.
3. People with food allergies should choose carefully. People with nut allergies should avoid related foods.
4. Excessive dieting or a single diet may lead to nutritional deficiencies and worsen hair loss.
Through a scientific and reasonable diet and good living habits, you can have healthy and thick hair. Remember, beauty starts from the "head" and healthy hair starts from the "mouth"!
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