Nutrition against hair loss – These foods are effective

Nutrition against hair loss

Hair loss can have many causes - genetic predisposition, hormonal changes, stress or even malnutrition. While genetic factors cannot be directly influenced, the right diet plays a decisive role in combating hair loss. Hair consists largely of keratin, a protein that can only be produced sufficiently if the body is supplied with the right nutrients.

In this article you will find out the most important ingredients that a good diet for hair loss should contain and that form the basis for healthy hair.

Nutrition against hair loss – The most important nutrients for healthy hair

Iron - fuel for the hair roots

Iron supplies the hair roots with oxygen and is therefore a key to strong, full hair. A deficiency can restrict blood flow to the scalp, causing hair to grow more slowly and become thinner. Women in particular are often affected after heavy periods or during periods of stress - it's worth checking with a doctor.

Iron-rich foods:

  • Red meat (rich in readily available heme iron)
  • Spinach (vegetable source, best combined with vitamin C)
  • Lentils (ideal in stews or salads)
  • Pumpkin seeds (perfect as a snack or topping for muesli)

Zinc - regeneration and growth

Zinc is essential for cell division and protein synthesis - the very processes that make hair strong and resilient. If zinc is lacking, hair becomes brittle and dull and falls out more quickly. A plus: zinc also supports scalp health and can prevent dandruff.

Zinc sources:

  • Oatmeal (ideal for breakfast)
  • Nuts (almonds, cashews - little power packs)
  • Pulses (chickpeas, beans - versatile)

Biotin - the beauty vitamin

Biotin (vitamin B7) is known as the hair vitamin par excellence. It ensures that keratin is formed - the main building block for healthy hair, strong nails and radiant skin.

Foods with biotin:

  • Eggs (especially the yolk)
  • Nuts (hazelnuts, peanuts)
  • Whole grain products (oats, quinoa - provide additional fiber)

Omega-3 fatty acids - anti-inflammation booster

Omega-3 fatty acids are true all-rounders: they have an anti-inflammatory effect, promote hair elasticity and strengthen the scalp. Those who regularly consume omega-3 not only benefit from more beautiful hair, but also from healthy skin and better concentration. They are therefore an important part of a healthy diet to combat hair loss.

Omega-3 suppliers:

  • Linseed (ground or as oil in a smoothie)
  • Chia seeds (in pudding or yogurt)
  • Algae oil (vegan alternative to fish oil, rich in DHA & EPA)

Foods that can prevent hair loss

Green leafy vegetables

Rocket, kale and spinach are real mineral bombs. They provide iron, magnesium and antioxidants that fight free radicals and protect the hair roots.

Nuts and seeds

Walnuts, almonds and pumpkin seeds are full of zinc, vitamin E and healthy fats. They strengthen the hair structure and make the hair shinier.

Fish & plant-based alternatives

Salmon, mackerel and herring are rich in omega-3 fatty acids. If you live a plant-based lifestyle, go for algae oil - a real super source of vegan omega-3 intake.

Eggs

Eggs combine several hair-boosting nutrients: biotin, protein and vitamin D. They are therefore one of the best foods for beautiful hair.

Wholemeal products

Oats, quinoa or wholemeal bread provide zinc, iron and complex carbohydrates. They provide the hair roots with a steady supply of energy and nutrients for hours.

Conclusion: nutrition as a basis, natural active ingredients as a booster

A balanced diet to combat hair loss is the most important basis for healthy hair growth. Nutrients such as iron, zinc, biotin and omega-3 fatty acids provide the body with the building blocks that hair roots need to form strong hair. However, nutrition alone is often not enough, especially when genetic or hormonal influences are involved.

To provide additional support for hair health, care with specific active ingredients can be useful. The Laduti Hair Serum is based on a modern formulation with valuable ingredients:

  • Procapil™: Strengthens hair anchoring and protects the follicles from the ageing process.
  • AnaGain™ (pea sprout extract): Reactivates inactive hair follicles and prolongs the growth phase.
  • Biotin: Promotes keratin formation and ensures strong hair structures.
  • Caffeine: Stimulates blood circulation in the scalp and can activate the hair roots.
  • Rosemary extract: Has an antioxidant effect, promotes regeneration and supports scalp balance.

How to supplement Laduti complements the natural basics such as nutrition and care with a high-quality combination of active ingredients that specifically strengthens your hair roots and scalp and can help you achieve healthy, strong hair.

Laduti

FAQ

Which foods are most important for a good diet against hair loss?
Iron sources (spinach, lentils), zinc-rich nuts and seeds, biotin-rich foods such as eggs and healthy fats from omega-3 sources are particularly important.

Can nutrition alone stop hair loss?
In the case of mild deficiencies, nutrition can significantly improve hair loss. In the case of genetic or hormonal hair loss, a combination of diet, care and active ingredients such as those in Laduti makes sense.

Does biotin really help against hair loss?
Biotin supports keratin formation and has a positive effect on the hair structure. It is not a miracle cure, but it can compensate for deficiencies and is an important part of the diet against hair loss.

How quickly does nutrition against hair loss affect the hair?
As hair grows slowly, the first changes usually become apparent after 3-6 months. Patience and continuity are crucial.

Can dietary supplements help?
Yes, if your diet does not compensate for certain deficiencies, supplements (e.g. zinc or vitamin D) can be useful - ideally after consulting a doctor.

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