What should I eat if I have thinning hair? Popular topics and scientific dietary guidelines on the Internet in the past 10 days
Recently, "hair loss" and "thinning hair" have once again become hot topics on social platforms. In particular, young people's attention to dietary therapy to improve hair volume has increased significantly. Combining hot data and nutritional research from the Internet in the past 10 days, this article has compiled a scientific diet plan for you to help you improve your hair health from the root.
1. Inventory of hot search topics related to hair loss in the past 10 days
| Ranking | Hot search keywords | heat index | Main discussion points |
|---|---|---|---|
| 1 | Self-help guide for hair loss after 90s | 320 million | Food supplement programs account for 47% |
| 2 | Vitamin B complex prevents hair loss | 180 million | Clinical research data sparks heated debate |
| 3 | Traditional Chinese Medicine Hair Recipes | 150 million | Black sesame recipe is the most discussed |
| 4 | Nutritional supplements for postpartum hair loss | 130 million | Iron demand increased by 300% |
2. List of essential nutrients for thinning hair
Clinical nutrition research shows that the following six types of nutrients are essential for improving hair follicle health:
| Nutrients | recommended daily amount | best food sources | Mechanism of action |
|---|---|---|---|
| protein | 1.2-1.5g/kg body weight | Eggs, salmon, quinoa | hair keratin |
| Zinc element | 8-11mg | Oysters, pumpkin seeds, beef | Regulate hair follicle cycle |
| Vitamin B7 | 30-100μg | Walnuts, egg yolks, avocado | Promote keratin synthesis |
| iron element | 18-27mg | Animal liver, spinach | Improve oxygen supply to hair follicles |
| Omega-3 | 250-500mg | Deep sea fish, flaxseed | Inhibit hair follicle inflammation |
3. Recommended weekly hair care recipes (combination of traditional Chinese medicine + modern nutrition)
According to recent sharings from popular health bloggers and recommendations from nutrition departments in tertiary hospitals:
| breakfast | Lunch | dinner | Extra meal |
|---|---|---|---|
| Black sesame paste + boiled egg | Spinach and Pork Liver Porridge + Steamed Oysters | Salmon Salad + Purple Potato | Walnut kernels 10g |
| Soy milk + whole wheat bread | Pumpkin seed rice + beef stewed radish | Quinoa Vegetable Bibimbap | Blueberries 100g |
4. Actual testing of 5 hair-raising ingredients that have become popular recently
Combined with user feedback data from platforms such as Douyin and Xiaohongshu:
| Ingredients | Positive rating | Common ways to eat | Things to note |
|---|---|---|---|
| chia seeds | 89% | Yogurt soaking and salad addition | No more than 15g per day |
| maca powder | 76% | Add to milkshake or porridge | Use with caution in thyroid patients |
| black beans | 93% | Vinegar soak, grain soy milk | Need to be fully cooked |
5. Special reminder from professional doctors
1. Food supplements need to be taken for 3-6 months to be effective, and the hair follicle growth cycle is about 28 days.
2. People with severe hair loss (>100 hair loss per day) need to seek medical treatment promptly to investigate the cause.
3. The recently hot-searched method of "rubbing ginger on the scalp" has been clinically proven to irritate hair follicles.
Through scientific diet and regular work and rest, the hair density of most people can be significantly improved. It is recommended to record changes in diet and hair loss every week to find the nutritional plan that best suits you.
en
