A significant percentage of both men and women of various ages suffer from nutritional deficiencies, which are one of the main causes of hair loss and deterioration. Dr. Sofia Khaustova, a specialist in dermatology and cosmetics, indicates that hair loss usually begins due to a lack of iron, calcium, iodine, copper, phosphorus, selenium, zinc, as well as vitamins A, D, E, C, B7, B9, and B12. The doctor emphasizes that combating baldness must be addressed by a specialist and involves following a diverse and healthy diet that includes:
- **Eggs**: They are rich in protein and biotin, which are essential for keratin, one of the most important components of hair.
- **Citrus fruits**: They are high in vitamin C, which fights free radicals and helps restore collagen and protein levels to normal.
- **Spinach**: It positively affects hair due to its high content of iron, vitamins, and folic acid.
- **Sweet potatoes**: A source of beta-carotene, which contributes to the formation of vitamin A that strengthens hair follicles and stimulates their growth.
- **Meat**: Rich in iron and proteins, making hair follicles strong and oxygenated.
- **Nuts**: As a source of healthy fatty acids, zinc, and vitamins E and B, which strengthen hair follicles.
- **Beans**: They restore and strengthen hair due to their content of zinc, biotin, folic acid, protein, and iron.
- **Avocado**: Rich in vitamin E and fatty acids that add shine to hair.
Dr. Khaustova advises, "You should drink at least 1.5 liters of water daily, and increasing this amount is beneficial. Also, you should reduce or eliminate foods high in sugar from your diet. If your hair has lost its previous condition and has become dry, you should consume zinc, manganese, and chromium to normalize capillary blood flow, which nourishes the scalp and hair follicles. The body should receive 10-15 mg of zinc, 5-10 mg of manganese, and 35-60 mg of chromium. Zinc can be found in sprouted wheat, beans, pumpkin seeds, chicken hearts, and beef. Manganese is found in fruits, buckwheat, and bran. Chromium can be found in mint, tuna, and beets."
