The hair of a woman or a man is one of the parts of their body that can make them more attractive. Just like the skin and nails, hair is in constant renewal and its regeneration is very sensitive. In fact, the lack of any vitamin or protein component can lead to hair weakness. That’s why we give you some tips to know which foods are best to prevent hair loss. Scientifically, it is known that hair is made up of minerals such as iron or copper, among others, and to keep it healthy, an adequate intake of these nutrients is necessary. Additionally, it is also important to have an appropriate intake of proteins (found in eggs, cheese, and meat, for example) and plant-based fats, which prevent hair from drying out and falling out. From a nutritional standpoint, you should keep in mind that a deficiency of B vitamins and zinc can influence hair loss. This mineral is primarily found in eggs and nuts or seeds. As for vitamin B, the most suitable foods to achieve the daily necessary intake are whole grains, meat, wheat germ, and brewer's yeast. Not only zinc is necessary to strengthen hair; other minerals like iron and copper are also very helpful in combating this problem. Iron can be found in foods such as clams, lentils, pistachios, and chickpeas, while copper is present in cocoa, mushrooms, or nuts, among others. In general, the intake of minerals is essential to prevent hair loss. For example, avocado is a food that contains many minerals and can be consumed during times when hair is frequently falling out. This fruit contains high doses of vitamin E, which provides a lot of strength to the hair. In addition to vitamins B and E, an intake of A and C is also beneficial. The former is found in foods such as cheese, butter, or carrots, while the latter can be obtained from spinach, kiwi, and citrus fruits: oranges, lemons, and grapefruits. Special mention should be made of folic acid, which is not only good for hair regeneration but also for nails and skin. This component can be found in orange juice, asparagus, liver, beets, and the aforementioned avocado. We must emphasize that there are no miracle foods. It is true that nutritional deficiencies can contribute to hair loss by weakening its structure and causing breakage. However, these deficiencies can be corrected by consuming the types of foods we recommend, which will provide more strength to the hair, preventing its loss. Cooking Recipes Consider the following cooking recipes that will help with hair loss. (we recommend clicking on the recipe title for more details) Mango, Shrimp, and Avocado Salad The avocado and mango are an excellent combination, and in this recipe, they are combined with shrimp for a delicious salad. Avocado and Lemon Snack An avocado mousse for snacks and appetizers. Light Banana Bread This version of banana bread is made with wheat and oatmeal flour and contains only 120 calories per slice. Chicken Breast and Peppers It is a very healthy dish, free of saturated fat. The roasted chicken breast is served on a bed of wheat germ with alfalfa, topped with refried beans and fried peppers in olive oil, and don’t forget the sauce.

To find more recipes that contain the necessary foods against hair loss, click here.