While many seek products and treatments to prevent hair loss, a critical factor is often overlooked: diet. Mario Ortiz, a Spanish nutritionist with hundreds of thousands of TikTok followers, emphasizes, “Healthy hair begins with a good diet.” He advocates for a balanced intake of nutrients, with protein at its core, as essential for maintaining hair health.
Beyond well-known hair-friendly foods like black beans and sesame seeds, lesser-known ingredients can also positively impact hair health. This article explores underrecognized foods that can improve hair texture and scalp health.
Before a medical diagnosis of alopecia, individuals experiencing thinner hair or excessive hair loss should first evaluate their diet. Assessing whether daily meals lack essential nutrients is key.
Aralia Elata (Japanese Angelica Tree Shoots)
Aralia elata, a prized spring delicacy known as the “king of wild herbs,” is rich in selenium, an antioxidant, and iron, which stimulate hair follicle cells to promote hair regeneration. Its bitter saponins, which lower blood lipid and glucose levels, also improve scalp blood circulation. Additionally, these compounds may inhibit carcinogenic substances. Lightly blanched and paired with soybean paste or spicy red pepper sauce, aralia elata offers both flavor and nutrition.
Fatty Fish
Fatty fish such as salmon, mackerel, and sardines are abundant in omega-3 fatty acids, B vitamins, selenium, and protein. Omega-3 reduces inflammation and maintains scalp hydration, making it ideal for protecting hair during seasonal changes. Protein and B vitamins are essential for hair growth and elasticity. Regular consumption may enhance hair density and slow hair loss.
Eggs
Eggs are a rich source of protein, L-cysteine, and biotin. L-cysteine, a key component of keratin, strengthens hair structure and reduces damage. Biotin supports hair health and helps prevent dandruff and seborrheic dermatitis. However, raw egg whites contain avidin, which inhibits biotin absorption. Therefore, consuming cooked eggs is recommended.
Walnuts and Brazil Nuts
Walnuts are rich in vitamin E, magnesium, omega-3 fatty acids, and zinc. Zinc, a vital mineral for cell regeneration and immune function, prevents hair thinning and loss when deficient. Vitamin E improves blood flow, aiding in stress-related hair loss. Brazil nuts, with just two providing ample selenium, reduce oxidative stress on the scalp. Both nuts are uniquely packed with hair-specific nutrients among tree nuts.
Spinach
Spinach, a nutrient-dense green vegetable, combines iron, folate, and vitamin C. Iron, a core component of hemoglobin, delivers oxygen to hair follicle cells, promoting hair growth. Folate and vitamin C enhance iron absorption and stimulate cell regeneration, offering dual benefits for hair loss prevention and scalp health.
Citrus Fruits
Citrus fruits like oranges, grapefruits, and lemons are high in vitamin C, which promotes collagen synthesis. Collagen, a structural protein in skin and hair, maintains hair thickness and elasticity. Additionally, vitamin C aids iron absorption, making it essential in iron-based diets for hair loss prevention.
Health In News Team Haeun Oh
press@hinews.co.kr