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Foods That Are Good For Hair

Foods To Prevent Hair Fall And Stimulate Hair Growth; There are around 100 thousand to 350 thousand hairs on our scalp. An average of 50-100 hair loss per day is quite normal. However, when this rate is exceeded, we need to investigate the cause and take precautions. When we look at the causes of hair loss, genetic predisposition and hormonal fluctuations come to mind first. However, it should not be forgotten that vitamin and mineral deficiency is one of the most important factors that trigger hair loss. Our diet and the vitamins we obtain from food have an active role in the health of our scalp, the cycle and development of hair follicles. In addition, shock diets with low protein and calories below a certain rate are among the most important causes of hair loss. Although consuming the right and regular foods does not benefit the repair of hair loss due to advancing age and genetic factors, it can prevent hair loss due to inadequate and unhealthy nutrition. As Istanbul hair transplant clinic Hair Center of Turkey, we have researched the nutrients that will contribute to your hair to be healthier, natural and brighter.

Vitamins Good for Hair

What is meant by foods that are good for hair is actually the vitamins we provide from these foods. So what are these vitamins?

  Vitamin C, Vitamin D, Vitamin A, Vitamin B5 and B7, Biotin, Iron, Zinc, Folic Acid, Selenium, Protein, Omega 3 and Omega 6


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1) Egg

It has been found that most hair loss is related to a diet low in protein. Considering that most of our hair cells are composed of protein, eggs are an excellent source of nutrients for the development of hair follicles with protein and biotin. Strengthens immunity. Provides tissue repair. Another feature that makes the egg perfect for healthy hair is that it contains zinc and selenium. You can provide the vitamins that hair follicles need, especially by consuming one egg for breakfast.

2) Spinach

Iron accelerates metabolism, carries oxygen to red blood cells in the body. In this sense, spinach is a great source of iron in terms of nourishing the hair follicles and returning to the normal course of hair loss. In addition, the vitamins A and C it contains make spinach perfect for strong and healthy hair. However, it should not be forgotten that excess vitamin A triggers hair loss. Therefore, it is necessary to adjust the dose well. Studies have shown that 30 grams of spinach meets 20% of the daily iron requirement.

3) Sweet Potato

Beta-carotene is a pigment and vitamin A derivative that gives colour to fruits and vegetables. It prevents fatty liver, detoxifies, strengthens memory and prevents cancer formation. Sweet potato is a source of beta-carotene in itself. Our body converts beta carotene into vitamin A for hair health. Vitamin A is also a type of vitamin necessary for sebum. It acts as a natural conditioner for hair. Consuming sebum-containing foods prevents dryness and rash that may occur on the scalp and provides healthy and shiny hair. In addition to sweet potato, you can also provide sebum balance by consuming carrots, pumpkin, corn syrup, carrots and animal foods.

4) Nut

Almost all nuts are rich in vitamins that both the body and hair follicles need. Vitamin B and zinc deficiency has been found to cause hair loss. Nuts are also a storehouse of antioxidants and vitamin E that nourishes the scalp. It is reported by experts that 28 grams of almonds meet 48% of the daily vitamin E requirement. Consuming dried nuts prevents heart diseases and inflammation in the body as a bonus, apart from the benefits to the scalp. Adding a handful of nuts to daily meals is very important for both body and hair development.

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5) Avocado

It is possible to make your hair healthier and stronger with the avocado you will add to your breakfast in the morning! Vitamin E is a vitamin known for its protective effect on the scalp and skin from stress and possible damage. The health of the scalp and the health of the hair follicles are parallel to each other. In scientific studies conducted by hair experts, 34.5% growth was found in the hair of people taking vitamin E supplements. In another scientific study, it was reported that vitamin E minimises the effects of androgenetic alopecia with its antioxidant effect. Avocado is one of the best food sources that affect hair quality and growth with its high vitamin E content. It is known that one medium-sized avocado meets 28% of daily vitamin E. Avocado is one of the most popular mixtures preferred not only for meals but also for hair masks.

6) Salmon

Salmon is a seafood with all the vitamins necessary for strong and shiny hair. This is due to the Omega 3 fatty acids contained in it. Another known effect of Omega 3 on hair is to increase density. Salmon is the ideal source of selenium, D3 and B vitamins, which also positively affect hair follicles. It may be a good idea to consume salmon 1-2 meals a week for the health of both your body and your hair.

7) Buckwheat

Whole grain wheat is a complete vitamin storehouse in terms of vitamins A and B and B6, which help to strengthen the hair. Silica in whole grain wheat nourishes the scalp and helps to strengthen the hair. In addition, a bowl of oatmeal that you prefer for breakfast both affects the development of your hair and helps to maintain your weight by giving a feeling of satiety quickly.

8) Tangerine

Tangerine is a fruit rich in vitamin C, just like all citrus fruits. One tangerine meets 80% of our daily needs. Apart from the benefits to the hair follicles, the benefits to the skin and immune system are too many to fit on the pages. It has an effect on strengthening the hair and increasing its shine with collagen production. With its antioxidant properties, it prevents contamination and gives softness to the hair. Delays greying of hair. Apart from taking the benefit we will provide from tangerine only as food, we can also achieve the same effect with a few drops of tangerine juice squeezed into our shampoo.

9) Cinnamon

A little cinnamon that you will consume with your tea or dessert increases the blood circulation in your scalp as it is in the whole body and gives your hair a healthier and fuller appearance. It reduces hair loss with vitamin B, beta-carotene and alpha-carotene, makes the hair more moist and shiny, and activates the defence mechanism against free radicals. All health and hair experts are in the middle opinion that cinnamon grows hair. In addition to adding cinnamon to the diet, we can also include it in the hair mask we will apply. However, in order to prevent an allergic reaction, you should first test a small amount of cinnamon oil on a part of your hair.

10) Water

We have saved the most necessary and most beneficial element for our hair for the last time. Consuming enough water daily is very important for our hair follicles as well as all other organs in our body and its benefits for the skin. In fact, the health of our body and hair are two directly related concepts. Drinking water awakens all nerve endings in the scalp. With this feature, it strengthens our hair, provides moisture balance, gives shine, prevents dandruff and dryness that may occur and plays a role in healthy growth.

FAQ (Frequently Asked Questions)

Vitamin C, vitamin D, vitamin A, B5 and B7 can be used to slow down hair loss and strengthen hair follicles. It is very important not to exceed the recommended dose when using vitamin A.

Minerals such as biotin, iron, zinc, folic acid, selenium, omega-3 and omega-6 can be used to strengthen hair and stop hair loss. It is also necessary to keep protein intake high.

Foods such as eggs, spinach, sweet potatoes, hazelnuts, avocados, salmon, buckwheat, mandarin and cinnamon contain ingredients that strengthen hair follicles. It is also very important to consume plenty of water.

Argan oil, tea tree oil, omega-3 and omega-6, St. John’s wort oil, and avocado oil are oils that nourish the hair and are very beneficial for the body.

Fruits with high vitamin C content, such as mandarin, orange and kiwi, should be consumed. Green leafy vegetables such as oats, buckwheat, arugula, parsley and spinach should also be consumed abundantly.

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About the Author: Dr. Rasime Erkan
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Rasime Erkan, who has the title of specialist doctor in dermatology, was born in Kayseri. Coming to Istanbul at the age of 2, Dr. Rasime Erkan completed her education here and continued her studies. In 1981, Dr. Rasime Erkan graduated from Istanbul Medical Faculty and started her professional career in a private hospital in Istanbul. In the following years, she completed her specialization in the Department of Dermatology at Istanbul Medical Faculty and continued her career success by completing the “Specialization” exam in 1988. Dr. Rasime Erkan worked as the “Chief Physician” of the hospital in 1992 while continuing her duty in a private hospital. She continued her career as Chief Physician and Dermatologist and after her retirement, she established Lazermed Beauty Center and started working in her own clinic. Dr. Rasime Erkan is currently a dermatologist at Hair Center of Turkey hair transplant clinic and continues her valuable work in our hair transplant clinic with her experience and knowledge in the diagnosis and treatment of dermatological diseases.
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