I often feel less and less hair on my head, but more and more hair on the ground, bed, clothes…
Hair quality is getting worse and worse, with dull yellow hair and more split ends…
Is there any way to save hair like this? Do you want to eat black sesame seeds and Polygonum multiflorum immediately?
(Source: soogif)
Don’t worry!
Hair naturally sheds 50～100 roots every day, so there is no need to overdo it.
If you are worried, you can use a simple “hair pulling experiment” to determine whether it is “hair loss” or “hair loss”.
Tips:
Use your thumb and forefinger to pick up a small section of hair, about fifty or sixty, from near the scalp, and stroke it upwards. If you don’t wash your hair a day, it’s normal to lose two or three strands. If you exceed this number, you have to be careful about the possibility of abnormal hair loss.
(Source: soogif)
If the amount of hair loss is not reached, but the hair quality is deteriorated, it is necessary to think about it carefully. In addition to poor sleep and high mental stress, it may also be caused by insufficient hair nutrition.
1. Supplement high-quality protein
The main component of hair is keratin. If the protein intake is insufficient, the hair will lack elasticity and break easily.
The reason why the hair is black is that the tyrosine produced by protein decomposition synthesizes melanin, so the lack of protein is also easy to produce gray hair.
If you want to have dark and strong hair, ensuring that you eat enough high-quality protein is the foundation. It is recommended to eat enough of the following foods every day (the edible part of weight gain).
1 egg
1 bag of milk (250-300ml)
Palm-sized lean meat(40-75g)
25g soybeans (5 large pieces of mahjong north tofu or 1 fist of shredded tofu/skin)
Aquaculture (8 shrimps or one palm fish, 40-75 grams)
Grain PotatoClass250～400g
2. Eat enough B vitamins
B vitamins are closely related to hair health. For example, lack of pantothenic acid and biotin may cause hair thinning, loss of luster, and hair loss; vitamin B2 and vitamin B6 deficiency may cause seborrheic dermatitis, and further may lead to hair loss [1].
(Source: soogif)
B vitamins are abundant in grains, beans and animal offal (such as liver and kidney).
It is recommended that miscellaneous grains and miscellaneous beans account for 1/3 of the staple food, that is, 50 to 150 grams per day; eat animal offal 2 to 3 times a month, about 25 grams each time, which is roughly equivalent to 1 A slap of pork liver with a thick yuan coin, or 2 to 3 pieces of pig blood for hot pot.
3. Trace elements cannot be lacking
Zinc is one of the trace elements closely related to hair health. Zinc deficiency can lead to hair loss, and hair that has not fallen off is prone to fluffy, brittle and dull hair[2].
The content and utilization rate of zinc in animal foods are generally higher than those in plant foods. Among them, seafood, lean meat and animal offal are good food sources of zinc.
(Source: soogif)
Iron deficiency may also cause hair loss [3]. The best food sources of iron are animal liver, animal blood, and lean meat.
Remember how much offal you should eat? If you don’t remember, go back to the review of the second part “Eat enough B vitamins”!
(Source: soogif)
If you want to improve hair quality, these two types of foods are not necessarily helpful.
1. Black food
The traditional idea that eating black food can make black hair, such as black sesame, black beans, black rice, etc., has no scientific basis.
The black color of food mainly comes from anthocyanin, which is not the same substance as melanin at all, nor can it be converted into melanin, so you cannot expect to eat black food to get black hair.
(Source: soogif)
Although this type of food contains nutrients that are beneficial to hair, such as iron, zinc, protein, etc., this is not the patent of black food, and other foods can also be supplemented.
In addition, foods like black sesame seeds are not low in calories. If you eat too much, your hair will not grow much, but fat will not grow much.
2. He Shou Wu
There are a few animal studies showing that oral or topical application of Polygonum multiflorum can promote hair growth, but there is no high-quality evidence to prove it [4]. Polygonum multiflorum also has liver toxicity [5], so it is not recommended to take it by itself to avoid damage to health.
(Source: soogif)
Summary
Don’t worry if you see hair loss, most of them just fall out normally.
Eat a healthy diet, don’t lose weight indiscriminately (may be malnourished), relax, get enough sleep, and exercise properly, and your hair will grow well.
Contributing Author: Gu Chuanling| Registered Dietitian
Reviewer: Zuo Xiaoxia| Director, Department of Nutrition, Eighth Medical Center, PLA General Hospital
References
[1]Yang Yuexin, Ge Keyou. The 2nd Edition of Chinese Nutrition Science Encyclopedia (Volume 1)[M]. People’s Health Publishing House, 2019: 210, 213, 222, 234
[2] Gu Jingfan, Du Shouping, Guo Changjiang. Second Edition of Modern Clinical Nutrition [M]. Science and Technology Press, 2009:273
Wang Hongmei, Wu Husheng. A clinical study of 18 cases of biotin deficiency[J]. Chinese Journal of Practical Pediatrics, 2010(11):66-68+71.
[3]American Academy of Dermatology.
https:https://www.aad.org/public/diseases/hair-loss/causes/18-causes
[4]Li, Y., M. Han, P. Lin, Y. He, J. Yu and R. Zhao (2015). “Hair Growth Promotion Activity and Its Mechanism of Polygonum multiflorum.” Evid Based Complement Alternat Med 2015: 517901.
[5]Yan Erlei, Liang Shengwang. Research progress on liver injury of Polygonum multiflorum[J]. Journal of Guangdong University of Pharmacy, 2014(6).
*The content of this article is for the popularization of health knowledge. It cannot be used as a specific diagnosis and treatment recommendation, nor can it replace the face-to-face consultation of a licensed physician. It is for reference only.
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