Doctor Nguyen Anh Duy Tung from Nutrihome Nutrition Center states that a scientific, nutrient-rich diet can strengthen hair and prevent breakage and loss.

Hair is primarily composed of keratin, a type of protein. Therefore, consuming protein from sources like fish, eggs, chicken, soybeans, and nuts is essential for hair health. Protein also contributes to cell regeneration and new tissue growth, reducing the risk of hair loss.

B vitamins, especially biotin (vitamin B7), are highly beneficial for hair. Increase your vitamin B intake by incorporating foods like liver, eggs, whole grains, avocados, and almonds into your daily diet. Biotin improves hair cell structure, slowing down the aging process and reducing breakage.

Iron is crucial for maintaining healthy hair. Iron deficiency reduces blood flow to hair follicles, making hair dry, brittle, and prone to falling out. Consuming iron-rich foods like beef, liver, broccoli, and beans, combined with vitamin C from fresh fruits like oranges, grapefruits, and kiwis, enhances iron absorption.

Whole grains, oysters, crab, almonds, and other nutrient-rich foods can help reduce hair loss. Photo: Bao Tran

Zinc and vitamin E also help prevent hair loss. Zinc regulates oil production in the sebaceous glands around hair follicles, preventing greasiness and promoting new hair growth. Seafood, crab, oysters, pumpkin seeds, and nuts are rich in natural zinc. Vitamin E, abundant in olive oil, avocados, and nuts, adds shine and smoothness to hair.

Omega-3 fatty acids moisturize the scalp, stimulate hair growth, and reduce dryness and breakage. Foods rich in omega-3s, such as salmon, tuna, chia seeds, flaxseeds, and walnuts, can improve hair loss.

In addition to these key nutrients, a diet rich in green vegetables, fresh fruits, and antioxidants can slow down cell aging, contributing to healthier hair. A varied diet with all food groups and plenty of water is recommended for maintaining scalp moisture.

Women can supplement with extracts like cynatine, horsetail, and pumpkin seed. For men, saw palmetto, aged black garlic, and American ginseng are beneficial. These nutrients protect and nourish hair follicle cells, promoting strong, shiny, and healthy hair growth.

Doctor Duy Tung recommends a balanced, nutrient-rich diet to enhance overall health and prevent hair loss. This should be combined with a healthy lifestyle that includes sufficient rest, stress management, and regular exercise. Anyone experiencing persistent hair loss, especially with other unusual symptoms, should consult a doctor for diagnosis and treatment.

Bao Tran