Having healthy and free from hair loss is what everyone wants because having shinny and strong hair are considered as a symbol of beauty and healthy whether women, men, children or adults, everyone desires to have good hair. But taking care of hair to look good and not fall off, it may not be easy as everyone knows internal factors such as changing hormones, disease, abnormalities of the body, and many more or external factors that also affect our hair, and even unwanted behavior may increase the risk of hair loss, and may also weaken hair as well, such as smoking, drinking alcohol, stress, etc. However, hair care in order to reduce hair loss (ลดผมร่วง) and strengthen hair can be done in a variety of ways. The intake of vitamins and nutrients that nourish and reinforce the hair is one way that should not be overlooked.
The vitamins and nutrients listed below may be beneficial to hair development and hair loss.
- Vitamin A
Vitamin A deficiency can cause a variety of issues, including hair loss. Vitamin A aids in the production of sebum, an oily material produced by skin glands. Sebum helps to maintain hair healthy by moisturizing the scalp. To keep hydrated and reduce hair loss, your hair requires vitamin A. Sweet potatoes, carrots, spinach, kale, and some animal meals are good sources for vitamin A.
- Vitamin C
Vitamin C is a potent antioxidant that protects against free radical-induced oxidative damage. Vitamin C is also required for the production of collagen, a protein that is a key component of hair structure. Vitamin C also aids in the absorption of iron, a mineral required for hair development. There are many types of fruit that contain high vitamin C such as strawberries, peppers, guavas, and many more.
- Protein
Protein is a key in making up your hair. For this reason, you must eat a protein-rich diet to protect, build your hair, and reduce har loss. Lentils, soybeans, beans, seeds, almonds, eggs, fish, and skinless chicken breast are all good sources of protein. You will see the differences between before and after your intake protein regularly.
- Omega 3
Omega-3 fatty acids aid in the reduction of low-grade inflammation and stress which helps in the reduction of hair loss. Fatty fish and fish oil are the best sources of omega-3. Fish such as mackerel, tuna, and sardines should be consumed regularly in order to strengthen your health and hair. However, omega 3 can be consumed in the form of supplements.
- Zinc
Because zinc is required for hair tissue growth and repair, hair loss (ผมร่วง) is a common indication of zinc insufficiency. It also aids in the normal functioning of the oil glands surrounding the follicles. Therefore, getting zinc from whole meals may be preferable. Oysters, steak, spinach, wheat germ, pumpkin seeds, and lentils are the good options of getting high zinc.
- Iron
Iron stimulates the transport of oxygen to your cells by red blood cells. It's essential for a variety of body activities, including hair growth. Anemia, which is caused by an iron shortage, is a primary cause of hair fall. It's more common in women than in men. However, you can reduce hair loss problem by eating clams, oysters, eggs, red meat, spinach, and lentils as they are excellent sources of iron.
