What should you eat to make your hair thicker? 10 days of popular hair care food inventory
Discussions about hair loss and hair care have been very popular recently on social platforms, especially the topic of dietary supplements and hair care, which has attracted widespread attention. We have compiled a list of hair care foods that have been hotly discussed on the Internet in the past 10 days, and provide you with scientific advice based on nutritional data.
1. Top 10 hair care foods that are hotly discussed on the Internet
| Ranking | food name | Discuss the popularity index | core nutrients |
|---|---|---|---|
| 1 | black sesame seeds | 987,000 | Vitamin E/linoleic acid |
| 2 | salmon | 872,000 | Omega-3/DHA |
| 3 | walnut | 765,000 | Alpha-linolenic acid/zinc |
| 4 | spinach | 689,000 | Folic acid/Iron |
| 5 | eggs | 653,000 | Biotin/protein |
| 6 | oyster | 591,000 | Zinc/Selenium |
| 7 | blueberry | 546,000 | Anthocyanin/VC |
| 8 | avocado | 487,000 | Healthy Fats/VE |
| 9 | sweet potato | 432,000 | beta-carotene |
| 10 | chia seeds | 398,000 | Calcium/Protein |
2. Combination plan recommended by nutritionists
According to the latest "Dietary Guidelines for Healthy Hair" released by the Chinese Nutrition Society, the following daily combination plan is recommended:
| Meals | Recommended food | Consumption | Mechanism of action |
|---|---|---|---|
| breakfast | Black sesame paste + eggs | 30g+1pc | Supplement with biotin and essential fatty acids |
| lunch | Salmon + Spinach Salad | 100g+150g | Provides Omega-3 and hematopoietic ingredients |
| Extra meal | Walnuts + blueberries | 5pcs+20pcs | Antioxidant + improve scalp microcirculation |
| dinner | Oysters + Sweet Potatoes | 6 pieces+200g | Zinc supplement + promotes hair follicle cell differentiation |
3. Superfoods discovered by the latest research
1.Hericium: The topic #haircarerecipe on Douyin has increased in popularity by 137%. The polysaccharide contained in Hericium erinaceus can significantly reduce the level of DHT (the hormone that causes hair loss).
2.flaxseed: Xiaohongshu notes show that after 8 weeks of continuous consumption of flaxseed powder, 83% of users reported reduced hair loss because it is rich in lignans.
3.pomegranate: The "Pomegranate Hair Care Drink" recently recommended by a Weibo health influencer, its ellagic acid component has been proven to prolong the growth period of hair follicles.
4. Diet misunderstandings that need to be wary of
1. Excessive vitamin A supplementation may be counterproductive. A daily intake of more than 5,000IU may cause hair loss.
2. The Internet celebrity "black bean hair growth method" lacks scientific basis. Data shows that its protein absorption rate is only equivalent to 65% of eggs.
3. The probability of hair loss among people who are on a diet to lose weight is as high as 72%. A sudden reduction in carbohydrate intake will affect the energy supply of hair follicles.
5. Special reminder from experts
Professor Li from the Department of Dermatology at Peking Union Medical College Hospital pointed out in a recent live broadcast: "It takes 3-6 months for food hair care to be effective. The effect will be better when combined with the following lifestyle habits:"
1. Comb your hair 100 times a day (use a wide-tooth comb)
2. Ensure deep sleep from 23:00-3:00
3. The water temperature for shampooing should be controlled below 38°C.
Through scientific diet and correct care, most people's hair density can be increased by 15-20% within half a year. Remember, hair care is a long-term battle, the most important thing is persistence!
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