There is no doubt that food plays a central role in health. That is why opting for a healthy diet as a preventive resource is better than resorting to it when problems appear.That your hair is healthy, resistant and shiny may be due to your diet being appropriate. If it isn’t, food can become your friend.

When you notice it dull, its appearance is rough, dry, brittle, it can be for the following reasons:

  • Aging.
  • Due to physical stress.
  • Hormonal changes (pregnancy).
  • Due to side effects of medications, which usually disappear when you stop taking them.
  • Long-term illness.
  • Serious infection.
  • A surgery.
  • For anemia, lupus, syphilis, diseases of the thyroid glands.
  • Serious nutritional problems (malnutrition).
  • Genetic causes.
  • Inadequate, strict, non-harmonious and unbalanced diets.
  • Poor hygiene, use of dyes and bleaches.

There is no scientific evidence that high intakes of vitamins A, complex B and E, iron, beta carotene, amino acids L-cysteine ​​and L-methionine and soy isoflavones are necessary for hair loss.

Many people take nutritional supplements to prevent hair loss and this is a mistake since anyone who follows the guidelines of a proper diet will not be prone to hair loss, unless hormonal and hereditary issues interfere, or the cases mentioned above .

The nutrients necessary to prevent hair loss are proteins, biotin, copper, zinc and selenium. It is not necessary to take supplements and much less without a prescription.

– How much hair can we lose per day and that this is not abnormal?

From 100 to 150. However, new ones are growing at the same time.

– How is hair made?

Human hair is mainly made up of a protein, called keratin, which is the visible part of the hair. Approximately 91% of hair is protein made up of long chains of amino acids that are made up of elements that make up the scalp: carbon, oxygen, hydrogen, nitrogen, and sulfur.

– What are the essential nutrients to nourish the hair?

One of the important things is to improve immunity. To improve your hair and not lose more than 100 or 150 hairs per day, you must include proteins, biotin, copper, zinc and selenium in your weekly diet and respecting a period of adequate consumption.


At least, consume two liters of liquids a day, preferably water. Do not abuse coffee. The instant, prohibited: it has added sugar. If you drink mate, also check that the yerba does not have sugar among its ingredients. Good options are cooked and primed mate, green tea, chamomile, ginger root, green anise and mint, homemade vegetable broths.

Ginger root

Preparation:  boil 1 liter of water and half a root of ginger. Let boil for 10 minutes. Turn off the heat, strain and drink. You can drink up to 3 cups of this infusion.

Green anise and mint infusion

Preparation:  place 1 cup of water, 1 teaspoon of green anise seeds and 1 teaspoon of dried mint leaves. Bring to a boil, turn off the heat, cover and leave to rest for 5 minutes. Strain and drink. You can drink up to 3 cups of this infusion per day.


They fulfill many organic functions, among them they favor healthy hair growth.

  • Egg: food rich in proteins of high biological value, which gives strength and growth to the hair. It also contains biotin, zinc and selenium, fundamental components for healthy hair growth.
  • Legumes: black, white, pinto beans, soybeans, chickpeas and lentils. In addition to protein, they provide your body with biotin, zinc and selenium. Beans also have copper.
  • Seafood, fish, beef, pork, liver (also contains biotin and zinc), turkey, chicken (also contains copper). Meat, fish and shellfish (also contain selenium).

Zinc rich foods

  • Dried watermelon seeds: They can be eaten raw, shelled, or whole.
  • Oysters: about 100 g provide 100% of this recommended mineral for the day. It also has copper.
  • Peanuts: one of the richest in zinc. They present 22% of the zinc recommendations per 100 g. Choose them toasted and without salt and no more than a handful per day, which would be approximately 25 large units.
  • Pumpkin and its seeds: 100 g provides approximately 70% of the recommended amount of zinc.
  • Sesame flour.
  • Cordero: it contains mineral considering that 100 g presents up to 58% of Zinc.
  • Beef liver: it also contains biotin and zinc in 80% of the recommendations.
  • Spinach: in 100 g it has 5% of the recommended amount.
  • Mushrooms or mushrooms: much better in white and cooked mushrooms. They contribute approximately 6% of the daily recommendations. They also have copper.
  • Wheat germ: in 100 g of this food, when roasted, we obtain more than 100% of the daily recommended amounts.
  • Oatmeal: presents zinc and copper. However, consider that you should look at the nutritional label and the ingredients so that they do not have sugars of the different denominations. I had a cup at least three times a week.

Foods rich in biotin

Also called vitamin B7 or H. Water-soluble vitamin that is involved in the formation of cell division and growth and is essential for many tissues of the body.

This vitamin is synthesized in our body at the intestinal level and there is rarely a deficit. However, we must consider that foods rich in this vitamin are not lacking in our diet so that our hair looks healthy, strong, thick and does not break.

  • Blue fish: tuna, mackerel, sardines, herring, others. In addition to this vitamin, they contain omega 3 fatty acids that give hair shine and softness.
  • Nuts: use them as snacks. Just a handful a day. In turn, they present healthy fats “monounsaturated” that favor capillary health. If you eat nuts, don’t eat peanuts. It will vary in the week.
  • Banana: it is one of the fruits with the highest amount of biotin. I included 1 daily unit. If you are looking to take care of your body weight, consume it unripe.
  • Strawberries.
  • Integral rice.
  • Tomatoes.
  • Brewer’s yeast: just 1 teaspoon daily, in milk, in yogurt (homemade).
  • Foods rich in Copper It is necessary since it is involved in the body’s immunity.
  • Seafood: squid, lobster, oysters. The latter are the ones with the most copper.
  • Fish: tuna, salmon, sardines.
  • Egg: a small amount especially in the yolk.
  • Spices: dried herbs like marjoram, tarragon and thyme, chili powder, cloves, celery seeds, cumin, saffron, mint, coriander leaves, dill, curry powder, onion powder, etc.
  • Fruits: lemon, blackberry, pineapple, banana.
  • Dried fruits: nuts fundamentally. Also almonds, peanuts, pistachios, hazelnuts, walnuts, etc. They also contain omega 3 fatty acids that promote healthy hair.
  • Drinks: black tea, coffee, beer, wine in small quantities.
  • Seeds: they also contain zinc and selenium. Pumpkin, sesame seeds, flaxseed, watermelon, sunflower.

Do not exaggerate the amount of foods rich in copper since excessive consumption can lead to long-term hepatitis, kidney problems, vomiting, depression, diarrhea, among others. Low levels can cause anemia, joint pain, decreased immunity and osteoporosis.

Selenium-rich foods

  • Grains and seeds: legumes, dried fruits, sunflower seeds (they also have copper).
  • Egg.
  • Meat, fish and seafood.
  • Black tea and other drinks: also in milkshakes, coffee, beer and wine. DO NOT abuse the latter.
  • Fruits: especially bananas, raspberries, strawberries, cherries, currants, and blackberries.

Selenium can be toxic and its consumption should not be abused, it can cause depression, respiratory diseases and cardiovascular problems.

Another food to consider is carrots: they favor the production of healthy sebum for the scalp.

Foods to avoid

  •  The industrialized, processed ones: highly addictive, fast-absorbing sugars that create inflammation of the cells and harm capillary health.
  • Prioritize a plant-based diet and not abuse the amount of fatty meats.
  • Fried food.
  • Hydrogenated products or with trans fats, refined oils.
  • Do not go on rigorous diets.
  • Industrialized drinks of any kind, nor those that have caffeine, nor chocolate.

As much as it seems to you that a food is healthy, it stops fulfilling its property if you exaggerate its quantity. Hence the importance of carrying out a harmonic food plan, which provides benefits to your health, thinking about your internal and physical chemistry.

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