Sandrija Čapkauskienė, PhD, said what men need to eat to prevent hair loss and baldness

– Not only women care about their appearance, but also men. One of the main things that does not give men peace of mind is baldness. Is it possible to stop baldness? Won’t you resist, as they say, natural processes?

– Hair loss is common, almost 50 percent. Men and women (menopausal) from the age of 50 face hair loss. One of the causes of male pattern baldness is genetics, especially if there are maternal or bald men in the family. Additionally, studies have shown that male pattern baldness is also associated with male sex hormones – androgens. Androgens perform a host of functions in the body, including regulating hair growth. Certain medical condition can be the cause of baldness, along with hair loss, rash, redness, pain, flaking of the scalp, hair breakage, unusual hair loss. Blood tests (sometimes including a skin biopsy) can help diagnose disorders that cause hair loss.

– Can our diet help stop hair loss and what foods can cause more hair loss? Are these things unrelated?

– Diet has an effect, of course. What can help strengthen hair from food? I will try to make a list.

OR egg – source of biotin (vitamin B7) and protein necessary for hair growth. Eggs are also a great source of zinc, selenium, and other useful hair nutrients. This makes them one of the best foods for optimal hair health. Include an egg in your diet; it is only very important how and how much you consume it. 5-6 eggs a week, raw, with greens, avocado – a great choice.

Berries They contain many useful biologically active compounds and vitamins that can promote hair growth. This includes vitamin C, which has strong antioxidant properties. Antioxidants can help protect hair follicles from free radical damage. In addition, the body uses vitamin C to produce collagen, a protein that helps strengthen hair so that it does not become brittle and brittle. Collagen is found in the skin tissue that surrounds the follicle. Numerous studies have found that during the hair growth stage, the amount of collagen that surrounds the hair follicle strengthens it.

Spinach. Spinach is rich in beneficial nutrients like folate, iron, and vitamins A and C, all of which can promote hair growth. Vitamin A helps the glands in the skin make oil. This oily substance helps hydrate the scalp to keep hair healthy. Spinach is also a great plant source of iron that is essential for hair growth. Iron deficiency is associated with hair loss.

Oily fish – like salmon, herring and mackerel contain nutrients that can promote hair growth, that is, omega-3 fatty acids that are associated with hair growth. Oily fish is also a great source of protein, selenium, vitamin D3, and B vitamins that can help strengthen hair. Interestingly, hair loss is also associated with vitamin D3 deficiency. Therefore, oily fish should be on your plate at least 2 times a week.

Sweet potatoes. Sweet potatoes are a great source of beta carotene. The body converts this compound into vitamin A, which is associated with good hair health. Research has shown that vitamin A stimulates the production of sebum (sebum, a fatty substance secreted by the sebaceous glands of the skin) that helps maintain healthy hair.

Avocados – an excellent source of vitamin E, which activates hair growth. Vitamin E also protects the scalp from damage and oxidative stress. Damaged scalp weakens hair and hair follicles.

Nuts and seeds – A source of omega-3, zinc, selenium, vitamin E – and these substances are so necessary for healthy hair and normal growth.

Sweet pepper. Sweet peppers are rich in vitamins A and C. And these two biologically active substances help ensure healthy hair.

Oysters Oysters are one of the best sources of zinc in food. Zinc is a mineral that helps support the hair’s growth and recovery cycle. Zinc deficiency in the diet can promote the transition of hair to the telogen or latent phase, the faster onset of which can be caused by a lack of nutrients in the diet.

Vegetables It does not include beans (I would recommend chickpeas), which are a good source of zinc, iron, biotin, aluminum foil (vitamin B9), which helps hair grow and be strong.

– If these listed products can affect and help hair grow, maybe you should not only eat them, but, for example, what additional masks? What works best for your hair: eating or using food on your skin?

– The more you focus on your hair, the better for them, both nutrition and external care are very important. Very suitable for pampering hair with olive oil: revitalizes dehydrated and weak hair, gives it shine.

– Distinguish where vitamins, minerals and other nutrients are necessary for men to avoid hair loss. Or maybe there are some that promote hair growth?

– These basic substances would be iron, zinc, fatty acids, selenium, vitamins A, D, E and B vitamins: niacin or vitamin B3, biotin (vitamin B7) is also known as a “beauty” vitamin because it strengthens hair and nails , as well as folic acid or vitamin B9. They have a double effect: they strengthen the hair, stimulate its growth and prevent hair loss.

– Zinc and selenium are said to promote hair growth. With what products can we get them?

– Animal sources of zinc: chicken, lamb, beef, rabbit, oysters, scallops, animal liver. Also eggs. Plant sources of zinc are mushrooms, cabbage, black rice, hazelnuts, cashews, Bolivian balanda, and dark chocolate.

Selenium is rich in seafood, pistachios, cashews, olive oil, eggs, garlic, whole grains.

– And the gray hair? Is it possible to prevent hair loss, or at least stop it by consuming certain foods?

– Continued consumption of the right nutrients and other active measures can help maintain existing hair pigmentation and delay the overall hair loss process (it starts 50 years ago and sometimes much earlier).

– If we were talking about women, would the same nutrition principles apply here?

– Yes, the foods, minerals and vitamins listed are important for both women and men.

Who could help? These are calcium, copper, iron, keratin, zinc, vitamins B5, B6, B9, B12, vitamin D. They must first be obtained with food and only in the additional case – from supplements. However, for most of us, due to stress, malnutrition, the quality of the products we consume, as well as chronic diseases, the absorption of vitamins and minerals can reach only 20-50%. Therefore, it is very important to take care of your diet, sleep and rest regimen, stress management to obtain the maximum benefit for the whole body as well as for the hair.