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If you begin noticing more hair falling down when brushing, you may be one of the more than 80 millions people who suffer from hair loss. According to the American Academy of Dermatology, heredity is to be blamed for the main reason of hair loss, even though stress or a medical condition or treatment can result in the symptom as well.

In spite of many elements leading to hair loss, the good news is that having a healthy diet rich in certain nutrients and vitamins can help get thick, healthy hair.

  • Avocado

In terms of avocado, its containing copper, one of the best nutrients helping fortify hair and skin, makes it popular when it comes to hair and skin care.

According to Dr Ellen Marmur, a board-certified dermatologist and associate clinical professor at the Icahn School of Medicine at Mount Sinai in New York City, copper builds up the collagen and elastin of the skin which keep hair follicle in place.

Additionally, copper works well in balancing hormones, so that it makes hair strong and activates other reactions in the scalp to strengthen lipids in the hair. Apart from avocado, foods like shellfish, veal, beef, whole grains, dark leafy green vegetables, beans and legumes, nuts and chocolate, are also rich in copper.

  • Pumpkin Seeds

Pumpkin seeds are rich in zinc that facilitates cell turnover, cell division and cell growth, all of which assist in forming keratin that makes up hair, according to Marmur. Besides, zinc found in pumpkin seeds can help keep hair color and prevent from dandruff.

You can treat pumpkin seeds as anything you like, such as side dishes, a snack, etc. Other foods, like sesame seeds, beef, lamb, oysters, lentils and chickpeas also can be the sources of zinc.

  • Edamame

According to Karen Ansel, a registered dietitian/nutritionist, enough protein in diet is essential for efficient keratin formation.

There are many protein powerhouses feasible, like lean chicken and fish. For vegetarian or vegan, plant-based sources like soybeans and edamane, are effective in helping absorb certain amount of proteins. “They have all the essential amino acids you need for optimal health,” said Ansel.

  • Whole Grain Cereal

Like beef and dark meat chicken, whole-grain, iron-fortified breakfast cereal is a great source of iron. Besides, when it comes to plant-based sources of iron, lentils and cashew are to be taken into consideration. When taking plant-based sources, you are suggested pairing them with foods rich in vitamin C, such as Swiss chard, tomatoes, strawberries, kiwi, and more, because vitamin-C rich foods help absorb the iron better.

If you do not get enough iron that supplies oxygen to your hair follicles, your hair may begin to thin, according to Ansel.

  • Bell Peppers

Bell peppers are one of the vitamin-C rich foods. The vitamin C contained benefits hair growth and help protect skin from toxic free radicals. Bell peppers are so versatile that you can add them to salads, stews, soups and side dishes.

  • Almonds

Almonds are rich in biotin, which is a B-vitamin promoting hair growth and keeping healthy scalp. Now it can be found in many new hair products for better hair look.

Apart from almonds, eggs, fortified breads and cereals are also rich in biotin.