What should I eat if my hair is not nutritious? Analysis of hot topics and dietary suggestions in 10 days
Recently, "hair health" has become one of the hot topics on the Internet. In particular, issues such as "dry, brittle, and lack of luster" have attracted widespread attention. This article will combine the popular data of the past 10 days to sort out a dietary plan for improving hair nutrition, and attach structured data for reference.
1. Top 5 hotly discussed hair health topics on the Internet (in the past 10 days)
| Ranking | Topic keywords | Discussion popularity | main focus |
|---|---|---|---|
| 1 | Dry hair remedy | 120 million | Shampoo selection/food supplement plan |
| 2 | Anti-hair loss foods | 98 million | Protein intake/trace elements |
| 3 | Secrets to shiny hair | 75 million | Omega-3 fatty acids/vitamin E |
| 4 | seasonal hair loss | 61 million | Autumn hair care/nutrition supplement |
| 5 | Cheap Hair Care Recipes | 43 million | Student Party/Limited Budget Program |
2. Five major dietary reasons why hair is not nutritious
According to the latest "Chinese Hair Health White Paper" released by Dr. Lilac:
1.Insufficient protein intake- The main component of hair is keratin
2.iron deficiency anemia- Affects oxygen supply to hair follicles (more common in women)
3.Vitamin B deficiency- Especially B7 (biotin)
4.Insufficient essential fatty acids- Causes dry scalp
5.zinc deficiency- Directly related to hair loss
3. 12 super foods to improve hair nutrition
| food category | Recommended food | key nutrients | recommended daily amount |
|---|---|---|---|
| High quality protein | eggs, salmon | Keratin raw materials | 1-1.5g/kg body weight |
| Iron-containing foods | beef, spinach | heme iron | Women 20mg/day |
| nuts seeds | Walnuts, flax seeds | Omega-3 | 30g/day |
| seafood | Oysters, kelp | Zinc/iodine | 2-3 times/week |
| dark vegetables | Purple cabbage, carrots | Vitamin A/C | 500g/day |
4. 7-day hair care recipe demonstration (recommended by nutritionists)
| breakfast | lunch | dinner | Extra meal |
|---|---|---|---|
| Egg + avocado toast | Tomato Beef Stew + Brown Rice | Steamed salmon + broccoli | almond milk |
| Chia Seed Oatmeal | Spinach Pork Liver + Sweet Potato | Oyster tofu soup | brazil nuts |
5. Special reminder from experts
1.Avoid extreme dieting- Rapid weight loss can lead to telogen effluvium
2.Control refined sugar- A high-sugar diet will accelerate the aging of hair follicles
3.Pay attention to cooking methods- Excessive heating destroys B vitamins
4.Paired with scalp massage- Promote nutrient absorption (5 minutes daily)
According to Xiaohongshu’s latest user survey, 83% of people who followed the above-mentioned diet plan said they observed a significant improvement in hair texture after 4-6 weeks. It is recommended to continue supplementing with nutrients for at least 3 months to achieve stable effects.
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