One of the main causes of hair loss is poor diet. It is enough to stop eating fruits, vegetables or foods rich in protein and certain vitamin groups to start noticing that in a short time, our hair starts to dry out, become coarser, thin and finally fall out.

The fact is that, along with the genetic factor, hormonal changes, stress and medications, the absence of certain elements contained in food is one of the major factors in hair loss. As a result, people who are accustomed to an insufficient diet as well as those who eat poorly or with little variety do not take long to see how, over time, the health of their hair begins to deteriorate, with clearly visible consequences on their scalp.

Because, although many people don't know it, hair follicles are mainly composed of a protein like keratin and several minerals like magnesium, silicon or copper. All of these are necessary for hair to grow and develop strongly. In summary, it is only by eating foods that promote blood circulation in the scalp and encourage the growth of cellular tissue that one can have healthy and shiny hair.

Basic nutrients for healthy, strong and shiny hair

As we said in the previous paragraphs, to enjoy good hair health, it is essential to ingest proteins, amino acids, collagen, minerals, and vitamins from different groups, especially those of group B.

In this group, the most important is vitamin B8 or biotin, which, together with vitamin A and vitamin C, are the three that most influence the growth of hair follicles.

Iron, copper, zinc and omega 3 are other nutrients that contribute beneficially to the health of our hair. All of these should be equally present in our diet.

The question then becomes clear: what foods should we eat to have healthy hair? Let's take a look at them:

First, let's look at foods that contain a higher percentage of vitamin A: eggs, dairy, legumes, and sunflower and olive oil. The function of vitamin A is to lubricate each hair through seborrheic secretion, which is essential for the proper development of the follicle.

Foods rich in vitamin B include fish, red and white meat, eggs, vegetables, grains, and nuts. Next to that, we can highlight brewer's yeast, a huge source of amino acids and minerals. The function of vitamin B, in addition to being a great source of folic acid, is crucial to fighting insulin.

The foods richest in vitamin C are green vegetables, citrus fruits, and kiwis. The function of vitamin C, in addition to absorbing iron, is to contribute to the proper development of the tissue that forms the hair follicle.

Beyond consuming foods rich in vitamins A, B and C, it is very important to consume iron-rich foods such as spinach, vegetables, molluscs, tomatoes or legumes, as iron is essential for oxygenating the scalp.

It's also essential to eat copper, which is found in almost all seafood, nuts, and spinach, as it's necessary for hair to synthesize melanin.

The consumption of foods containing zinc, such as vegetables, tubers, figs, and various types of meat, is no less important, as it promotes strong hair growth.

The same function as sulphur, found in red meats, shellfish, almonds and various fruits and vegetables, since it helps repair damaged and weakened hair.

Other nutrients that we need to ingest are folic acid that we can find naturally in cereals and nuts; Omega 3, found in walnuts, olive oil and cocoa or magnesium, especially found in almonds. All of them are essential for hair to grow strongly.

The same goes for water, which is essential for the growth of hydrated hair and the strength of its roots. To do this, we need to ingest, every day, no less than one and a half liters, which is the recommended amount to promote hair growth.

Finally, we must remember that it is just as important to incorporate all the foods listed in this article as it is to avoid those that are particularly harmful to hair development. This group includes processed foods, foods containing saturated fats, and foods with a high glycemic index. Alcohol, tobacco, caffeine abuse, and sugary drinks also don't help the health of our hair at all.

In conclusion, there are many foods that we should eat regularly – and others that we should avoid – because there is no point in taking them for a while and, once we see improvement, stop eating them. If we add to our good diet the practice of moderate physical activity and the integration of good lifestyle habits, including basic hair care, we will have everything to see how, in a short time, our hair will look much denser and shinier.

As a brushstroke, it should be noted that some of the basic care we need to give to our hair are not to wash it more than three times a week, to use shampoos without silicones and parabens, to avoid drying it with a hair dryer or straightening it and to avoid resorting to hairstyles that stretch and force the hairline.