Everyone wants to have a luxurious head of hair, but there are numerous reasons why out hair thins or sheds. Pregnancy, hormones, diet, aging, stress, genetics, thyroid issues and hairstyle choices (tight ponytails) are the main reasons we have changes in our hair. The good news is there are things now available to help regrow hair and improve hair health. A new study published in Jama reviewed 30 studies and found that Viviscal, Nourkrin, Nutrafol, Lamdapil, Pantogar, Capsaicin and isoflavone, omega 3 and 6 with antioxidants, apple nutraceutical, total glucosides of paeony and compound glycyrrhizin tablets, zinc, tocotrienol, and pumpkin seed oil may offer a potential role for nutritional supplements in the treatment of hair loss. It is important to note that these supplements are not one size fits all and if you have significant hair loss, you should seek out a physician for supportive care. There are also foods that support the loss of hair due to their nutrient benefits such as protein, iron, Omega 3, zinc, silica, biotin and selenium:

• Cold water fish such as salmon, chia, flax, and walnuts: Loaded with Omega 3 fatty acid
• Oysters, yogurt, beans, almonds, whole grains and turkey: Some of the highest food sources of zinc
• Bananas, green beans, leafy greens, lentils and whole grains: Full of silica which can promote thicker hair
• Fortifies cereals, beans, nuts, animal protein and dark leafy greans: Great sources of iron
• Almonds, avocados, low fat cheese, peanuts and wheat bran: sources of biotin
• eggs, lean meats and poultry, nuts and seeds. peanuts. almonds, fish and shellfish, lower fat dairy products, beans, peas and lentils. brown, green or red or other lentils and fortified soy beverages, tofu, soybeans and other soy products are some of the best sources of protein
• Brazil nuts, yellowtail, shrimp, turkey and cottage cheese are great sources of selenium

If you don’t want to add a supplement to your hair growth routine, there are clearly ways to add powerhouse nutrients through food to your diet to improve your hair health.  It is also important to manage stress and pay attention to overall health. When in doubt about your hair health, reach out to a physician to make sure nothing else is going on like an underactive thyroid or a nutritional deficiency. It is especially important to reach out to your physician if the hair loss is sudden, hair falling out in clumps, bald patches or shedding with itching and/or burning. Know that there is always help and hope.

 

Recipe Summary

Total: 45 mins

Servings: 6

Ingredients

Ingredient Checklist

• 1 tablespoon extra-virgin olive oil 
   
• 1 large onion, diced 
   
• 1 large carrot, sliced
   
• 1 stalk celery, sliced
   
• 5 cloves garlic, (4 sliced and 1 whole), divided
   
• 1 sprig fresh thyme
   
• ¼ teaspoon crushed red pepper, or to taste
   
• 4 cups reduced-sodium chicken broth
   
• 1 15-ounce can diced tomatoes
   
• 5 cups chopped collard greens, or kale leaves (about 1 bunch), tough stems removed
   
• 1 15-ounce can black-eyed peas, rinsed
   
• 6 1/2-inch-thick slices baguette, preferably whole-grain, cut on the diagonal
   
• 6 tablespoons shredded Gruyère or Swiss cheese
   
• 2 slices cooked bacon, finely chopped
   

 

 

 

Directions

Instructions Checklist

• Step 1

  Heat oil in a Dutch oven over medium heat. Add onion, carrot and celery and cook, stirring, until just tender, 5 to 7 minutes. Add sliced garlic, thyme and crushed red pepper and cook, stirring, until fragrant, about 15 seconds. Increase heat to high and add broth, tomatoes and their juice. Bring to a boil, scraping up any browned bits. Stir in collard greens (or kale), reduce heat to maintain a simmer and cook, stirring occasionally, until the greens are tender, 5 to 10 minutes. Discard the thyme sprig. Stir in black-eyed peas; remove from the heat and cover.

• Step 2

  Position rack in upper third of oven; preheat broiler.

• Step 3

  Place baguette slices on a baking sheet and broil until lightly toasted, 2 to 4 minutes. Rub each bread slice with the remaining garlic clove. (Discard garlic.) Turn the slices over and top with cheese. Broil until the cheese is melted, 1 to 3 minutes. Serve the soup topped with the cheese toasts and bacon.