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5 Nutrients You Should Be Eating to Prevent Hair Loss — And Where to Find Them

Hair loss is a frustrating fact of life. Shona Wilkinson, head nutritionist at Nutricentre, has some recommendations on the kind of nutrients we need to combat shedding — and some foods you can start incorporating today that are full of them.

1. Selenium

“Brazil nuts are a great source of selenium,” says Wilkinson, “Other foods rich in selenium are whole grains — like barley, wheat, rye, buckwheat and brown rice — fish, other seafood and lean meats, sunflower seeds, and nuts such as pecans and almonds. However, the soil in certain areas can be low in selenium, so organic Brazil nuts or a good quality supplement can be a great way to improve the condition of your hair.”

2. Zinc

“Oysters, pumpkin seeds, ginger root, pecans, Brazil nuts, oats, almonds, turnips, and garlic are all great sources of zinc,” says Wilkinson, “and [are] a great way too keeping your strands in tip-top condition and prevent hair loss.”

3. Iron

“Essential sources of iron are pumpkin and squash seeds, liver, almonds, prunes, beet greens, Swiss chard, dates, lentils, and broccoli. These foods really do help to keep your hair healthy!”

4. Amino acids

“Lysine can be found in brewer’s yeast, chicken, dairy, fish, lamb, and Parmesan. Methionine [is in] beans, beef, dairy products, eggs, fish, garlic, liver, onions, and sardine. Cysteine [comes] from beans, beef, brewer’s yeast, chicken, cottage cheese, eggs fish, garlic, and liver. And arginine [is found in] almonds, beans, cashews, chocolate, dairy products, garlic and peanuts.”

5. Biotin

“Biotin contributes to the maintenance of normal hair, as it plays a role in the production of keratin,” says Wilkinson, “You can increase your biotin intake by eating legumes, such as soybeans. 

If you have the midday munchies, the perfect biotin-fueled snacks are nuts and seeds such as walnuts, pecans, almonds, and sunflower seeds. Kick start your day with porridge made with whole oats and sprinkled with nuts and seeds to boost your biotin intake and get that gorgeous and glossy hair growing.”

This article originally appeared on our sister site, Yours.

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