Jakarta, ThedailyID — Hair loss can be worrying, especially when you notice more strands on your comb or in the shower.
Many people immediately turn to vitamins or supplements. However, daily nutrition also plays an important role in maintaining hair health.
Research published in the Journal of Cosmetic Dermatology found that higher vitamin D and iron levels were associated with a lower risk of alopecia, or hair loss.
So, which foods can provide these nutrients?
1. Eggs
Eggs provide protein, along with several vitamins and minerals. Protein plays an important role in producing keratin, the main protein that makes up hair.
A lack of protein can interfere with hair growth and contribute to hair loss. The American Academy of Dermatology also lists protein deficiency as a possible cause of hair loss.
Eggs also contain zinc and several B vitamins.
2. Fish
Fatty fish such as salmon, sardines, and mackerel can provide protein and vitamin D.
Researchers have studied vitamin D for its potential role in hair health. A review in Molecular Nutrition & Food Research also discussed vitamin D, B vitamins, iron, and zinc in relation to hair growth and maintenance.
However, existing research has not produced fully consistent results.
3. Meat and Iron-Rich Foods
Red meat provides iron in a form that the body can absorb relatively easily. Eggs, beans, and green vegetables can also provide iron.
Iron deficiency has been linked to hair loss. The American Academy of Dermatology notes that hair can grow back after people correct the underlying nutrient deficiency.
4. Nuts
Peanuts, almonds, and other nuts can help provide protein and zinc.
Zinc supports several processes in the body. These include protein production and cell division, which are important for hair growth.
Zinc deficiency can also cause changes in the hair, including hair loss.
You can combine nuts with other protein and nutrient sources as part of your daily meals.
5. Green Vegetables
Spinach and other green vegetables provide iron and various vitamins.
However, the body absorbs plant-based iron less efficiently than iron from animal sources. Pairing plant-based iron with vitamin C can help improve absorption.
For example, you can eat spinach with tomatoes. You can also pair it with fruits such as oranges or guava.
6. Vitamin C-Rich Fruits
Guava, oranges, kiwi, and other vitamin C-rich fruits can also support a healthy diet for your hair.
Vitamin C helps the body absorb non-heme iron, which comes from plant-based foods. This can help the body absorb more iron from those foods.
Overall, a balanced diet can provide nutrients that support hair health. Make sure your daily meals contain enough protein, vitamins, and minerals.
However, persistent or significant hair loss can have many causes. Nutrition alone may not explain every case.
