Diet plays a crucial role in maintaining healthy hair, and nutrition can be an essential factor in managing hair loss. During her presentation at the South Beach Symposium in Miami, Associate Professor Glynis Ablon, an aesthetic dermatologist from the University of California Los Angeles, stressed the importance of considering nutrition when treating patients experiencing hair loss.
“I believe it’s important to discuss nutrition with every skin condition, including hair loss,” Professor Ablon stated in her conversation with Healio. “It’s something we should address with all dermatology patients.”
According to Professor Ablon, six nutritional elements are vital for promoting healthy hair.
1. Fatty Fish
Fish rich in omega-3 fatty acids, such as tuna, mackerel, and salmon, top the list for improving hair health. These fish are packed with protein, vitamin D, selenium, and B vitamins, all of which are essential for maintaining healthy hair.
2. Eggs
Eggs are a great protein source and also provide biotin, a nutrient involved in key metabolic reactions necessary for healthy skin and hair. Professor Ablon referenced a 2016 study in the International Journal of Trichology, which found that nearly 40% of women with hair loss were biotin deficient, further highlighting its importance for hair health.
3. Leafy Greens
Vegetables like kale and spinach are packed with vitamin A, which is necessary for producing sebum that moisturizes the scalp. They also contain iron, folate, and vitamin C, which may help prevent hair loss.
4. Nuts and Seeds
Nuts such as almonds, walnuts, and Brazil nuts are rich in vitamin E, zinc, selenium, potassium, and omega-3 fatty acids. These nutrients play a significant role in hair health. Professor Ablon suggests mixing nuts with seeds like chia, pumpkin, or flax to boost hair care benefits.
5. Vitamin C-Rich Fruits
Fruits high in vitamin C and antioxidants, including berries, cherries, and oranges, are essential for supporting collagen production and protecting hair follicles from damage, which can contribute to hair loss.
Incorporating these foods into your diet can help support healthy hair growth and combat hair loss effectively.
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