My hair is falling a lot, what should I include in my diet to help strengthen my hair?

10 best foods for healthy hair, it is amazing that it is easy to control your diet.

Many people spend a huge amount of money on hair care to solve the problem of hair loss products. But the best way to prevent hair loss and improve the appearance of your hair your diet care and good nutrition is very important for the enjoyment of a good and healthy hair is a fast tissue growth. There is a need for a variety of nutrients necessary for healthy hair growth such as vitamin A, vitamin C, vitamin E, niacin, vitamin B5, vitamin B6, and vitamin B12, iron, zinc, protein, essential fatty acids, silica, sulfur and germanium.

There are some foods that can help to promote hair growth and solve the problem of hair loss. As part of your daily diet, and you can remove all the concerns facing your hair and will give these foods, gorgeous skin and beautiful hair

- 10 foods for healthy hair - 10 foods to prevent hair loss

1. lentils

Lentils is a great way to get zinc, biotin and protein rich in iron in your diet and protein is important for healthy hair tool, it also helps to strengthen the tracks and the actual aid in the growth speed of the protein also acts to prevent dry scalp, making it an important part of the diet your especially in the cold winter months.

2. Oysters

Oysters may be known for its reputation as an aphrodisiac, but it can also lead to healthy hair. And it is filled with zinc, which helps hair growth and keeps the sebaceous glands in the scalp and working properly. Low levels of zinc can lead to slow the growth of hair, dandruff and even hair loss.

Everyone loves oysters and due to strengthening the capacities of the hair, this is a zinc - a powerful antioxidant. In addition to getting it from whole grains, nuts, and you can also get zinc from beef, lamb, or if you're a vegetarian from pumpkin seeds and chickpeas.

3 sweet potatoes

 You can easily prevent hair loss by sweet potatoes antioxidant and rich consumption of vitamin A, which encourages cells and healthy tissue growth, including hair and scalp and a lack of vitamin A often leads to dry skin. Then out dandruff. At the same time sweet potatoes also contain a lot of vitamin C, copper, iron and protein. You can eat boiled sweet potatoes

 Or baked depending on how you want it.

4. islands

Part of the scalp healthy head because an excellent source of vitamin A, which is essential for healthy hair, it is advisable to include carrots in your food and authority very useful carrot to revitalize the skin, can also be used to control the hair loss. It can also be in the form of juice. A glass of carrot juice in the morning is a great way to start the day. You can also eat a carrot as a fruit, or choose carrots steamed or make whole carrots soup healthy ways.

5-low-fat dairy

Low-fat dairy products such as cheese, yogurt or skim milk contains casein and whey, both of which are high in protein, which are great sources of calcium, an important mineral for hair growth.

6. colorful fruit

Colored fruit is equal to the best hair! Mango, strawberries, kiwi, pineapple and plums are all rich in vitamin C, which is essential for making collagen, which gives the hair structure. In addition, it is amazing foods.

7. dark green vegetables

We need to eat vegetables and if you do not eat vegetables for your health, at least do it for your hair. Green things like spinach, kale, broccoli and Swiss chard are excellent sources of vitamin A and C, which help produce sebum in the scalp. Sebum is an oily substance secreted by hair follicles we have that act like natural hair conditioner. These vegetables also provide iron and calcium to your body.

8 eggs

Eggs, perhaps the most versatile food in the list of foods for healthy hair. When it comes to healthy hair, it does not matter whether you want to eat scrambled eggs, fried eggs, or simply boiled egg. There are countless ways you can work out in your hair to a healthy diet

There is no doubt that the egg is the best source of protein. Protein is found in eggs of high quality and excellent for hair growth and strength of protein. And eggs is also rich in biotin, a B vitamin essential for the health of the scalp and hair growth.

And eggs is also contains a high content of iron, which carries oxygen to the hair follicles. We must eat an egg with breakfast a couple of times a week, stronger hair in no time.

9. Nuts

 Should we take a lot of nuts and there are different types of nuts such as almonds, pecans, peanuts, walnuts and cashews that you can include in your diet you. And each containing zinc, which reduces hair loss. Brazil nuts are one of nature's best sources of selenium, which some studies show is an important mineral for the health of your scalp. Apart from that, walnuts contain alpha-linolenic acid, a type of omega-3 fatty acids that may help your hair.

And vitamin E found in nuts is one of the most important vitamins that help the public health and appearance of hair has been a lack of vitamin E lead to brittle hair breaks easily and there is no need to eat a large quantity of nuts to enjoy healthy hair growth.

10. Salmon

Salmon is a type of fatty fish that are good for your brain, blood vessels, skin and hair. There is definitely a reason for the existence of salmon on the list of foods for healthy hair. This delicious fish a miracle food for your hair. It is full of protein, omega-3 fatty acids, iron, vitamin B-12. All of these nutrients are essential for the proper growth of hair in solving dry scalp problems, excessive hair loss, salmon is full of food. In case you're a vegetarian, there is no need to worry! Add two tablespoons of flaxseed in your daily diet, you will be benefited in the same way.

Hello,

your diet should be rich in B-complex vitamins, vitamin C and omega 3, and please check you ferritin by a blood test to make sure that your storage iron is good, if it's not so you need to increase your intake from leafy vegetables such as spinach and rocca.

have a great and healthy day :) 

You need protein and omega 3 fatty acids which you can find in salmon, fish, chicken, turkey, avocado and walnuts.

You also need a variety of iron, biotin, zinc and vitaminsC,A,E which you can find in fruits and vegetables with different colors. 

To summarize, you should eat a mixed color salad of fruit and vegetables with with a source of protein and omega 3 fatty acids

it should include Natural Oils and Vitamins which found in fruits and vegtables

you have many option to control hair fall.

1. wake up early in the morning to take D vitamin from sun. 

i advice you to visit a hair specialist to know the reason of your hair lose