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If you have more than fifteen years, the era of your thicker hair has come. From now on, the game name is to keep as many things on your head. (And maintain his chandelier, strength and brilliance.)

Although the causes of hair loss are numerous - including genetics, age, hormones, nutritional deficiencies, toxicity, drugs and self-immunity - change your diet can, in many cases, Be useful. "A power supply and supplements can slow down or reverse hair loss and make hair thicker and healthier," says the nutritionistJoseph Debé, DC, CDN, CCSP.

Below you will find 17 nutrient-rich foods that have been demonstrated to keep healthy and full hair. And while we are on the theme of aging, you will not want to miss our exclusive report:30 foods you should never eat after 30 years.

In some cases (especially in women), mineral deficiency is the cause of hair loss. "It's important to take care not to have a lack of something in your diet that could lead to hair loss," says the dermatologistCarolyn Jacob, MD, Faad. "We check protein levels, iron, iron storage, vitamin D and a number of other laboratories to ensure you do not have any deficiencies."

Spinach are rich in iron and it contains sebum, which serves as a natural conditioner for hair. The leafy green also provides omega-3 acids, magnesium, potassium, calcium and iron. All help keep hair glossy, brilliant and, above all, out of the drain.

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The sunflower seeds are rich in vitamin B5 (known as pantothenic acid), which helps blood flow to your scalp and hair growth. On aClinical and experimental dermatology Report, the deficiencies of pantothenic acid have been identified as a nutrient connected to hair loss. Only one oz of the seeds serves a solid 20% of your Vitamin DV.

The human body can do a lot of crazy things, like turning sunlight into a vitamin D to bone strengthening. Something he can not do, however, is to doOMEGA-3 fatty acids. In addition to helping you stay in shape and without illness, omega-3 allows you to grow hair and keep it shiny and full.

"The omega-3s are anti-inflammatory. They can help if you have an inflammation that causes hair loss," says Dr. Jacob. It is better to get omega-3 from natural sources, such as salmon and cold water fish like sardines and mackerel.

RELATED: Your guide on theanti-inflammatory regime This heals your intestine, slows the signs of aging and helps you lose weight.

This red ruby ​​root is rich in natural chemicals called nitrates. After having been broken down into your body, these chemicals can contribute to improved circulation, according to aBritish Journal of Clinical Pharmacologystudy, which can bring oxygen and nutrients to your hair follicles.

Oats are rich in beta-glucans, a type of solublefiber. According to Dr. Debé, the plague at breath and the loss of female hair is often associated with insulin resistance. Due to its high concentration of fiber, oats is a food that helpsImprove the insulin sensitivity of the body.

aDermatology annals The study discovered that one type of polyunsaturated fatty acids - an omega-6 fatty acid called arachidonic acid (AA) -Can stimulates hair growth, making it thick and healthy. According toNational Survey on Health and Nutrition Review 2005-2006 (NHANES), Chicken is the main source of AA intake in America. A roasted chicken portion with 1 cup contains 154 milligrams of arachidonic acid.

Vitamin C prevents hair from becoming fragile and broken. In a study of 2012 controlled by placebo published in theClinical and aesthetic dermatology diaryThe researchers tested an oral supplement containing vitamin C in women with thinning hair. They found that the supplement promoted "significant hair growth in women with temporary hair thinning." Although we often thought about oranges like the best source of vitamin C, only one half of a medium red pepper pack158% of your Nutrient DV. We gathered 6 other foods that are theBest sources of vitamin C.

The eggs are packed with a vitamin b called biotin, which helps the hair to push and strengthen the fragile nails. Out of a group of women with hair loss, 36% of them have been identified to have a biotin deficiency in aInternational Trichology Journal to study. Do not have enough of this vitamin can cause hair loss. Other good sources of biotin: almonds, lawyers and salmon.

Full of protein, iron, zinc and biotin, lentils also have a lot of folic acid. The body needs folic acid to restore the health of red blood cells that provide the skin and scalp with healthy oxygen, according toJohns Hopkins Medicine.

Zinc is an important mineral for global health. When you do not have enough, you can experience hair loss - even in your eyelashes! Dr. Debé notes that zinc supplementation has been demonstrated to improve hair loss in women with polycystic ovarian syndrome (PCO), according to aOrganic trace element researchto study. How? 'Or' What? Zinc helps cells responsible for hair construction do their thing. You can also find rich zinc stores in beef, crab and lobster.

As mentioned,Iron deficiency can result in hair lossespecially in women. Iron is abundant in herbal sources such as our ol 'friend of spinach (and other dark leafy greens), soy, lentils, fortified grains and pasta. However, thebody absorbs up to three times more iron Animal sources, your best choice could opt for lean beef on the ground, sometimes a week. A portion of 4 ounces of cooked, 93% lean beef serves more than 20% of your daily iron value, according to the USDA's national national database.

Note how your muscles do not grow (and even shrink) when you do not get enough protein? The same could happen to your hair. Without sufficient dietetic protein, the hair is essentially on strike. Less new hair will replace what falls (about 50-100 hair a day), and you will experience a clear hair loss. To obtain meat protein, choose meat options such as chicken, fish or lean pork lanyard. They have less saturated fats than the things you will find sealing in styrofoam dishes at the supermarket.

Vitamin E is a powerful antioxidant that can actually absorb damaged UV light and protect skin cells. It also repairs sun damage on the scalp, which can cause thin hair. In a study, "Tocotrenols, or different types of vitamin E supplements have been studied for eight months in patients with hair loss," Dr. Debé said. Thirty-eight people received the supplement and some received a placebo. The completed group had an improvement of 34% of hair growth. Dr. Debé notes that, although the amount of tacotrienol used in this study is difficult to obtain diet alone, barley is a very good source.

"There are some options experienced by research to be taken into account for male baldness," says Dr. Debé. "These include Tocotrierenols, Saw Palmetto and Beta-Sitosterol. A good source of food for beta-sitosterol is pistachios." Nuts and other nuts contain oils that add to the amount of elastin in your hair. Elastine keeps flexible hair and prevents him from breaking.

Dermatologists treat hair loss on the ferritin level in your blood, as they can deduce what your body does with all the iron, they told you to add to your diet during your initial consultation. If you eat a lot of bok choloy-which is a greatRich iron food-Ily would probably see a point in your ferritin levels.

Two trace minerals are also related to hair growth: selenium and iodine. The two minerals are necessary for the proper functioning of the thyroid gland andDefails in each can result in hair loss. To maintain a constant food source of both minerals, consider having a yogurt for breakfast or post-training snack. The dairy product is teeming with minerals. In fact, a low Greek Greek Greek yogurt cup contains half of your daily iodine and 34% of your Selenium DV. For succulent locks, do not miss our choices for theBest yogurts for weight loss.

In addition to the iron, another important mineral to keep the shine of your dome ismagnesium. When your body has a magnesium deficiency, this can cause higher calcium concentration, which can lead to higher insulin levels. Higher insulin levels can cause hair loss, depending on theIndian Dermatology Journal Online. Halibut has a lot of magnesium, as well as several other types of fish.