1. Foods containing high protein The main component of hair is a protein called keratin, so eating more foods rich in high-quality protein is beneficial to the healthy growth of hair.

Most adults need 45 to 55 grams of protein per day.

Recommended foods: beans, eggs, milk, meat, dairy products and soy products.

Among them, eggs, fish, meat, and milk are more beneficial to hair health. They can promote the synthesis of hair keratin and cell regeneration, and reduce hair loss and split ends.

2. Foods containing beneficial fats mainly refer to omega-3 fatty acids, which are substances needed for hair growth and can make hair healthy and shiny.

This fatty acid can be obtained from fish.

Eating fish twice a week can provide your body with the right amount of omega-3 fatty acids.

Recommended food: fish, salmon is recommended. Salmon is rich in omega-3 fatty acids, high-quality protein, vitamins and iron ions, and is a comprehensive and diverse nutritional supplement for hair.

If you don't eat fish, you can also get it by taking DHA supplements.

3. Foods rich in vitamins such as B vitamins, vitamins A, E, C, etc. are beneficial to the health of your hair. You need to consume more of these nutrients.

Vitamin E can resist hair aging and promote cell metabolism.

Vitamin B can promote scalp metabolism.

Recommended foods: Since each food contains a variety of vitamins, I won’t go into details here.

Generally speaking, green leafy vegetables and fruits are rich in vitamins.

Spinach is a good source of vitamin A and vitamin C and is highly recommended.

In addition, taking multivitamin tablets every day can also ensure the required nutrients.

4. Foods rich in trace elements and minerals contain a lot of trace elements, mainly iron, zinc, selenium and other trace elements.

Minerals can ensure smooth hair; iron can alleviate hair loss; iodine can make hair more shiny.

Recommended foods: The content of trace elements required by the human body is not high. Generally, there is no need to deliberately supplement them. Just eat more green vegetables, meat, eggs, and milk.

Black sesame seeds are also a good choice, which can not only nourish the hair but also improve the condition of split ends and breakage.