What supplements are good for thinning hair*

7 Food Fixes For Thinning Hair

Eat your way to fuller, stronger hair with these essential eats

Dealing with dull, weak, or thin strands? Take a look at what you're putting on your plateYou can also boil off extra water and add it to your shampoo in small amounts and use regularly. There’s a strong link between your overall nutrition and the state of your strands

"One of the first ways I can tell how healthy someone is—and if they’re eating nutritiously—is by looking at their hair," says Whitney Bowe, MD, a board-certified dermatologist based in New York City Dull, thinning, or breakage-prone stands can be dead giveaways that you aren't getting all the nutrients you need

Load up on the following 7 foods to make sure you're getting the key nutrients your hair's craving

When you’re low on healthy fats, your hair starts to lose its natural shine Salmon is full of omega-3 fatty acids that feed the oil gland around hair follicles, helping lubricate hair for added luster, says Bowe Aim for two 35-ounce portions per week (the amount recommended by the American Heart Association) Not a fish fan? Flaxseeds are also an excellent source of fatty acids

One ounce of whole, roasted pumpkin seeds (about a ½ cup) supplies 19% of your daily requirement of zinc, a mineral which may help prevent scalp dryness, says Rebecca Kazin, MD, assistant professor of dermatology at Johns Hopkins University Incorporate other zinc-rich foods like fortified cereals, pork, yogurt, and cashews, to help you reach the 8 mg you need each day

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Your body needs vitamin C to help create protein, and your body’s ability to make enough of that hair-and muscle-builder is key for strong, unbreakable strands, says Bowe Strawberries are chock full of vitamin C, with one cup packing 113% of your recommended daily allowance (vitamin C is fine to get in excess, as you’ll pee out what you don’t need) You can also reach for other top C sources like peppers, guavas, and citrus fruits

A great on-the-go snack, almonds are also an excellent source of vitamin E, an antioxidant that can absorb energy from UV light—protecting skin cells in the process It can even help repair the damage from previous sun exposure on your scalp, says Kazin Just one ounce offers half of your daily recommended intake of 15 mg An ounce of dry-roasted sunflower seeds packs about the same amount

Note: If your iron levels are normal but your hair loss won't stop, talk to your dermatologist The problem could be caused by a more serious issue like female-pattern baldness or thyroid dysfunction

These small wonders are a top source of copper, which may help hair maintain its natural color, says Kazin In fact, a 2012 study found that low copper intake could be linked to premature graying There’s no standard RDA for copper, but the Mayo Clinic recommends a minimum of 15 mg per day Half a cup of cooked shiitake mushrooms provides nearly half that amount (savor them in this easy wild mushroom burger) Seaweed and sesame seeds are also good sources

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