Hair loss, slow growth, or thinning hair are often linked to a deficiency of nutrients that nourish hair follicles from within, not just external care. When essential substances are insufficient, hair strands become weak, brittle, dry, and prone to shedding.

Doctor Hoang Quyet Tien, from the Medical Information Center at Tam Anh General Hospital, TP HCM, stated that regularly supplementing with the following essential nutrients is crucial for fast and strong hair growth.

Zinc

Zinc plays a vital role in hair strand development and repairing damaged hair tissues, strengthening hair follicles, and preventing hair loss. Zinc also helps the oil glands around the hair roots function properly, thereby reducing dandruff and dry hair. Zinc deficiency can lead to slow growth, easy shedding, and dry hair. Zinc-rich foods should be included in the diet, such as red meat, liver, seafood, eggs, nuts, and dark green vegetables.

Vegetables, fruits, and fatty fish provide many essential nutrients and vitamins that support strong hair growth. *Dinh Dieu*

Iron

Iron helps deliver oxygen and nutrients to cells, including hair germ cells. Iron deficiency causes hair to break and shed excessively. Healthy iron-rich foods include red meat, poultry, seafood, legumes, cereals, and nuts.

Protein

Keratin proteins are the main components that make up a hair strand. Protein is also a precursor for the body to produce collagen, which helps bind cells, maintaining hair's elasticity and strength. Protein deficiency can lead to thin, weak, shedding, dry, and brittle hair. Regularly supplementing with quality protein sources from eggs, white meat, fish, dairy products, and legumes in the diet promotes natural, strong hair growth.

Healthy fats

Fatty acids help maintain scalp structure and hair follicle cell membranes, contributing to scalp moisture, reducing dryness, and protecting hair follicles. A diet lacking healthy fats can make hair dry, brittle, and reduce its shine. Prioritize healthy fat sources from vegetable oils, fatty fish, and nuts.

Vitamins

Vitamins A, B, C, D, and E play crucial roles in the hair growth cycle and hair follicle health. Vitamin A maintains scalp oil balance, moisturizing hair follicles and strands. B vitamins like B5 and B7 participate in forming protein-rich tissues, facilitating hair strand development. By aiding iron absorption, vitamin C nourishes healthy and shiny hair. Vitamin D is essential for hair strand development and strength. Vitamin E helps nourish a healthy scalp, limiting hair follicle damage. These vitamins are abundant in fruits, green vegetables, cereals, and natural foods.

According to Doctor Tien, in addition to genetic and hormonal factors, hair growth rate is significantly influenced by diet and daily lifestyle. When the body receives sufficient nutrients, hair follicles function stably, and hair quality gradually improves over time. Besides nutrition, it is important to keep the scalp clean, massage gently, avoid tying hair too tightly, and limit heat and chemicals. Some essences like Cynatine, horsetail, pumpkin seed, saw palmetto, black garlic, and American ginseng support nourishing hair germ cells and reducing hair loss. In cases of significant hair loss due to nutrient deficiency, a medical examination is recommended to determine the cause and appropriate treatment.

Dinh Dieu