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The best foods for hair loss in men

 From now on more often on your menu: the best concentrate for a full mane. How to eat your hair nicely!

a cheerful loving couple cooking salad together

Steak, sweet potato, and spinach. That sounds like a perfect lunch, not a recipe for fuller hair. In fact, it is both. Because the proteins in steak, the B vitamins in sweet potatoes, and antioxidants in spinach can ensure that your head looks fuller, healthier, more masculine - in short: better.

What role does diet play in hair growth?

What you eat has a huge impact on the texture of your hair. If vitamins and minerals are missing, the hair, skin, and nails suffer first, as the body primarily supplies the vital organs. We have summarized for you below which nutrients your hair roots need so that your hair has optimal growth conditions and what you should eat to counteract hair loss:

B vitamins counteract hair loss

In the fight against the threat of baldness, some take biotin capsules, also known as vitamin B7 or vitamin H. The experts still argue whether and to what extent biotin alone can influence hair loss. But that the entire vitamin B complex group has a positive effect on skin and hair is undisputed among scientists. "The older we get, the lower our body's own vitamin B production," says New York nutritionist Stephanie Middleberg. "They play an enormously important role in hair, as it forms the basis of the hair roots." And if you want your hair to be firmly anchored in the root for as long as possible, you should regularly upgrade your diet with foods containing vitamin B.

Vitamin B-rich foods for hair loss are, for example, nuts, eggs, sweet potatoes, and oatmeal.

Proteins strengthen the hair

Do you want to build muscle and therefore specifically eat more protein? Excellent! Proteins not only strengthen the muscles but also the hair roots in which the hair is produced. And the more optimally the hair roots work, the stronger the hair that leaves them. And that's essential for more volume. Because for a full mane, not only the number of hairs on the head plays a role, but also the thickness of the individual hairs.

Nutritional tip for thick hair: "Eat protein with every meal, yes, even with every snack," advises Middleberg. For example beef, chicken, fish, kidney beans, and nuts.

Silicon ensures healthy, shiny men's hair

The trace element silicon is also said to have an influence on hair growth. Middleberg: "Silicon helps to heal broken bones, strengthen the connective tissue and optimize the structure of the hair." If the hair has enough silicon available, it is built into the hair structure. As a result, your hair looks less thin but shinier and healthier.

There is plenty of silicon in cucumbers, green beans, strawberries, mangoes, celery, and leeks.

Antioxidants strengthen the hair

"If you want strong hair and nails, you should make sure you have enough antioxidants in your diet," advises Middleberg. "Antioxidants fight free radicals that damage cell membranes, for example from sun rays or air pollution."

To prevent hair damage from free radicals, eat spinach or other green vegetables as often as possible. 0mega-3 fatty acids, which are found in abundance in avocados and fish, are also good free radical scavengers.

This is how foods can work optimally for full hair

In order for all the good ingredients to develop their full effect, your stomach must be able to utilize them optimally. And you can influence that too: "Your digestive tract is home to both good and bad bacteria," says Middleberg, "You need the majority of good bacteria in order to be able to optimally absorb the nutrients from food."

Probiotics are ideal for this. Or put fermented foods such as miso, kimchi, kombucha, or kefir on your menu.

Are you wondering whether beer can also be counted as fermented food? Well, if it is available unfiltered, unpasteurized, and without additives. Then you should rather enjoy a good glass of beer with your steak instead of wine - for the sake of your full hair

What are the benefits of dietary supplements against hair loss?

Of course, no tablet can replace a healthy diet. But: If the hair does not grow as desired, a visit to a specialist dermatologist is recommended. Deficiencies can be identified with blood analysis and then treated with specially formulated preparations. The vitamins and minerals in the dietary supplements then definitely help to supply the body with everything it needs for optimal hair growth.

Keep in mind, however, that you should take dietary supplements for several months in order to see success and that the pills can only work if there is a deficiency. In any case, speak to your doctor before swallowing tablets for the hair.

Conclusion: The right diet ensures strong hair

Unilateral, vitamin and nutrient-poor diet affects the hair roots. B vitamins, proteins, silicon, and antioxidants are particularly important for hair growth. Means: Eat a lot of green vegetables, often fish or steak, nuts, and fruit. And stay tuned: because it takes a while. before the better-nourished hairs sprout out of the scalp.

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