Many men face the problem of hair loss already at an early age, and sometimes baldness begins even in their 20s, according to experts in the field of trichology.. However, to prevent this unpleasant process, it is enough to make small changes in your usual diet, since hair, like all organs, needs nutrients..

In the first place among the nutrients that support hair health, it is worth mentioning Omega-3 fatty acids.. They are key in nourishing the hair follicles, keep the scalp healthy and prevent hair breakage.. Omega-3 rich foods include walnuts, salmon, avocados, tuna and vegetable oils.

Another important element that promotes hair restoration is zinc.. Especially important for men, as zinc regulates the synthesis of the hormone testosterone and controls the secretion of sebaceous glands on the scalp.. To get zinc, include chickpeas, wheat germ, oysters, beef, veal, and liver in your diet..

Protein also plays an important role in preventing hair loss.. Protein-rich foods include Greek yogurt, eggs, peanuts, beans, peas, lentils, tofu, chicken, and turkey.

To activate blood circulation and reduce hair loss, it is important to consume enough iron..

Nutritious iron-rich foods include dark green leafy vegetables, whole grains, legumes, red meat, egg yolks, shellfish, mussels, and oysters.

Magnesium deficiency can also lead to hair loss in both men and women.. To provide the body with magnesium, it is recommended to consume almonds, spinach, cashew nuts, lentils, brown rice and halibut..

Nutrition is key to hair health and can help prevent and improve hair loss.. By including these foods in your diet, you can maintain healthy hair and keep beautiful thick hair for years to come..

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