Hair is formed from layers of keratin rich in protein, lipids, and water. When lacking nutrients, hair becomes easily tangled, brittle, and loses its shine. Doctor Nguyen Anh Duy Tung from the Nutrihome Nutrition Center suggests incorporating certain foods into your diet to nourish your hair from within.

Eggs contain two important components: protein and biotin, which help restore hair structure. Hair is primarily made of keratin, a fibrous protein. A deficiency in keratin can lead to dry, brittle hair, split ends, and hair loss. Each egg also provides about 25% of the daily vitamin B2 requirement, nourishing hair follicles.

Fatty fish such as salmon, tuna, and sardines contain omega-3s, which can moisturize the scalp and improve hair elasticity. Omega-3s also reduce scalp inflammation and promote hair growth.

Avocados are rich in monounsaturated fats, vitamin E, and natural antioxidants that can protect hair from damage caused by UV rays and high temperatures from hair dryers, curling irons, and dyes. The plant-based fats in avocados also moisturize the scalp, limiting flakiness and dryness, making them suitable for those with frizzy hair and split ends.

Fatty fish, avocados, eggs, and nuts contain nutrients that nourish hair. Photo: Trong Nghia

Almonds are rich in vitamin E, which promotes blood circulation to the scalp, nourishing hair follicles. Vitamin E has antioxidant properties, helping to reduce damage caused by oxidative stress, one of the factors that contribute to premature hair aging. One can consume about a can of unsalted almonds daily to supplement vitamins and minerals.

Sweet potatoes provide abundant vitamin A and beta-carotene, which help regulate the activity of the sebaceous glands, maintaining the natural oils that coat the hair. Stable sebaceous gland activity prevents hair from becoming dry, brittle, and falling out, while also increasing its ability to protect itself from environmental factors. Sweet potatoes are also rich in fiber, vitamin C, and manganese, which help the body fight inflammation and maintain healthy skin, including the scalp.

People experiencing hair problems should limit foods that affect hair shine, such as fried foods, carbonated soft drinks, alcohol, and processed foods. These can cause the scalp to produce more oil, leading to greasy and dull hair, and hindering the absorption of micronutrients that nourish strong, shiny hair.

Doctor Duy Tung notes that for healthy hair, one needs to take care of it from the inside by eating a nutritious diet, getting enough sleep, avoiding prolonged stress, and protecting hair from sunlight and chemicals. Supplementing with ingredients like cynatine, horsetail, pumpkin seed extract, saw palmetto extract, aged black garlic, and American ginseng can also help protect and nourish hair follicle cells, promoting strong and shiny hair growth.

Trong Nghia