If you notice that a lot of hair remains on the comb after brushing, this is a signal to sound the alarm. After all, there can be plenty of reasons for loss, some of them are corrected only by a trichologist after passing the necessary tests. However, you can prevent critical hair loss by adjusting your diet.
Margarita Andrianova, top stylist and founder of the Dajmur beauty studio, tells more about how to do this.
Margarita Andrianova
top stylist, founder of Dajmur beauty studio
For your hair to be healthy, shiny and thick, it is important to fill your diet with foods rich in essential vitamins and minerals, and eliminate all foods that are harmful to hair and skin.
What must be included in the menu for hair beauty
Water. Stay hydrated and drink as much clean, fresh water as your body needs. Stick to a simple formula: a person needs to drink 30 ml of water per 1 kg of their own weight per day.
Fish and seafood. All fatty fish are rich in omega-3 acids, iron, zinc, which are indicated for hair loss. With the regular use of fish dishes, your curls will acquire vitality and density.
Meat. Thanks to him, the body is saturated with protein. If you don't eat red meat, you can substitute chicken or turkey for it. Do not forget about such an excellent dietary option as rabbit meat. In case of a complete rejection of meat products, replace them with legumes, which are rich in vegetable protein. There is a lot of it in beans, peas, lentils.
Green and leafy vegetables. They are rich in fiber and highly digestible proteins. Add broccoli, spinach, cilantro, basil, parsley, dill, onions, etc. to your diet. And also cucumbers, celery, zucchini, bell peppers. Try to eat at least one serving of fresh salad a day!
Nuts. It is a storehouse of fatty amino acids, selenium, zinc and copper. Replace unhealthy snacks with a handful of nuts and you will see positive results soon.
Eggs (in any form). A product that must be included in the diet for hair loss due to its high content of biotin, magnesium and B vitamins. It is also worth adding to the menu not only chicken eggs, but also quail eggs.
Whole grains. Start your morning with healthy muesli or bran. These products are saturated with iron and zinc, as well as B vitamins. Muesli is enough to pour yogurt, your favorite juice or milk. Bran can be used in fermented milk-based smoothies, added to salads, omelets, casseroles, etc.
Porridge. Almost all types of cereals have a beneficial effect on the body: oatmeal, buckwheat, pearl barley, millet, etc. They accelerate hair growth due to the presence of easily absorbed vitamins.
And be sure to keep healthy snacks close at hand: nuts, natural vegetable or fruit chips, muesli bars, dried fruit, plant-based milk smoothies (almond, soy, coconut) with oatmeal and fruit, whole grain bread sandwiches.
What products should be discarded when fighting hair loss
Harmful food can permanently ruin your hair. The less you eat of the foods listed below, the healthier your curls will be.
Fast food (hamburgers, shawarma, hot dogs, pasties, fried yeast pies, chips, etc.); fried (especially when it comes to deep-fat cooking; the situation is aggravated if the oil does not change in a timely manner during frying); sweets (flour confectionery, sweets, desserts, etc.); carbonated drinks; spicy, smoked and salty foods.
It is also necessary to exclude bad habits such as smoking and drinking alcohol.
