The Mediterranean diet also includes lean proteins, fish, healthy oils, and fruits while cutting out fatty and processed foods.
If you have trouble tracking your calories, there are plenty of apps that can help.
Some of the best vitamin sources include citrus fruits, peppers, leafy green vegetables, dairy, eggs, and whole grains. You can also get vitamin B and D from fish and meat. [6] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Most people get plenty of selenium as long as they follow a healthy diet. Eating too much selenium could be toxic, so doctors don’t recommend selenium supplements.
Adult men need about 8 mg and women need 18 mg of iron per day. You can get this from red meat and poultry, fish, beans, lentils, leafy green vegetables, and nuts. [9] X Research source
You could also take zinc supplements to fix a deficiency. Ask your doctor before taking any supplements to make sure you take the right amount.
Always ask your doctor before taking any supplements because they’ll probably only work if you have nutrient deficiencies. In some cases, getting too much of certain nutrients can actually cause hair loss too. [13] X Trustworthy Source American Academy of Dermatology Professional organization made of over 20,000 certified dermatologists Go to source
You can also get biotin naturally from foods that are high in vitamin B like fish, poultry, eggs, nuts, seeds, and vegetables.
Common ginseng extract doses range from 100 to 800 mg, so always follow dosing instructions on the product you use. [17] X Research source
Regular scalp massage for about 4 minutes a day, even without essential oils, could also help stimulate hair growth. [19] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Also scrub your hair gently while you’re washing it. Pulling on it can put more stress on your roots. You can also use a leave-in conditioner to reduce breaking and split ends.
You can pull your hair back once in a while. The important thing is to avoid wearing your hair like that every day. Some hairstyles to avoid include cornrows, tight buns, dreadlocks, or tight braids. Also avoid pulling on your hair as a habit. This could damage it as well. [22] X Trustworthy Source American Academy of Dermatology Professional organization made of over 20,000 certified dermatologists Go to source
You can blow-dry your hair once in a while, but not every day. If you do, use the low heat setting. Try drying your hair with a towel instead.
