What can I eat to prevent hair loss? The list of top 10 foods to prevent hair loss is revealed!
In the past 10 days, keywords such as "hair loss" and "anti-hair loss foods" have soared in popularity on major social platforms. Especially with the change of seasons in autumn, hair issues have become a hot topic among netizens. The following is a dietary guide to prevent hair loss that combines popular topics on the Internet with scientific research, using data to tell you which foods are really effective!
1. Why can these foods prevent hair loss?
Hair loss is mainly related to nutritional deficiencies, hormonal imbalances, stress and other factors. The following three categories of nutrients are key:
| Nutrients | effect | Recommended daily intake |
|---|---|---|
| protein | The main components of hair | 56g (men)/46g (women) |
| iron element | Promote oxygen supply to hair follicles | 8mg (men)/18mg (women) |
| B vitamins | Improve scalp metabolism | B7: 30μg |
2. Top 5 most searched foods to prevent hair loss
| food | core nutrients | Food recommendations | Discussion volume on the entire network (last 10 days) |
|---|---|---|---|
| black sesame seeds | Vitamin E, linoleic acid | 20g per day | 285,000 times |
| salmon | Omega-3 fatty acids | 2-3 times a week | 192,000 times |
| Walnut | biotin, zinc | 4-5 pills daily | 156,000 times |
| spinach | Iron, folic acid | 300g per week | 128,000 times |
| egg | Protein, Vitamin D | 1-2 per day | 113,000 times |
3. Combination specially recommended by nutritionists
According to popular sharing from nutritionists on Xiaohongshu, Weibo and other platforms, these three combinations have the best effect:
| Breakfast combo | Lunch combo | dinner set |
|---|---|---|
| Black sesame paste + boiled egg | Salmon Salad + Purple Rice | Stir-fried pork liver with spinach + walnut yogurt |
| Nutrition score ★★★★★ | Nutrition score ★★★★☆ | Nutrition score ★★★★★ |
4. “Fake anti-hair loss” foods to be wary of
Three types of controversial foods recently exposed on Douyin platform:
| food | Reasons for dispute | Expert advice |
|---|---|---|
| ginger | Excessive stimulation of hair follicles | External use ≤2 times per week |
| dark chocolate | Too much sugar | Choose ≥85% cocoa |
| donkey hide gelatin cake | Excessive calories | ≤20g per day |
5. 3 unpopular ingredients that netizens have tested effective
Folk wisdom compiled based on Zhihu’s highly praised answers:
1.pumpkin seeds: Contains the rare element "trigonelline", a blogger's hair volume increased by 18% after taking it for 3 months.
2.Oyster: The zinc content is 6 times that of pig liver. Voted on Weibo as “The Most Surprising Food for Preventing Hair Loss” TOP1
3.chia seeds: Superfood popular in Europe and America, Xiaohongshu related notes increased by 200% every week
6. Key reminders
① Simple dietary supplements have limited effect on hereditary hair loss
② If hair loss continues to exceed 100 strands/day, medical attention is required
③ Combined with scalp massage, the effect is increased by 40% (the latest data from Dr. Dingxiang)
The anti-hair loss diet plan for autumn has been compiled for you. Hurry and save it and forward it to friends who need it!
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