{"id":24930,"date":"2023-10-28T08:00:00","date_gmt":"2023-10-28T05:00:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=24930"},"modified":"2024-01-27T16:30:54","modified_gmt":"2024-01-27T14:30:54","slug":"how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/","title":{"rendered":"How does diet affect hair health?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"24930\" class=\"elementor elementor-24930\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-25bcf29 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"25bcf29\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-484ffd2d\" data-id=\"484ffd2d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-72407b5d animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"72407b5d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How does diet affect hair health?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f38214d elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"7f38214d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>October 28, 2023<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-38496633 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"38496633\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhy do some people have thick and beautiful hair even as they age, while others have dry, thin and brittle hair? Why does hair fall out? What can we do to improve hair health? \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5cf28292\" data-id=\"5cf28292\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-40bba645 elementor-widget elementor-widget-spacer\" data-id=\"40bba645\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-945666f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"945666f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8de8738\" data-id=\"8de8738\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6c7f257a elementor-widget elementor-widget-text-editor\" data-id=\"6c7f257a\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-6c7f257a{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63a33841 elementor-widget elementor-widget-text-editor\" data-id=\"63a33841\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-63a33841{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7551c432 elementor-widget elementor-widget-text-editor\" data-id=\"7551c432\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>When we talk about healthy living and nutrition, we often mean the health of our bodies, forgetting that what we put in our mouths has the most impact on our hair&#8217;s health.<\/p><p>Healthy, thick, beautiful hair is a great confidence booster, but if it&#8217;s thin, dry, and brittle&#8230;<\/p><p>Genetic factors beyond our control largely influence hair health, including hair loss.<\/p><p>But.<\/p><p>We can provide our hair with everything it needs to grow and look beautiful, so even if genetics are not in our favour &#8211; we can keep it healthy and beautiful for longer.<\/p><pre>\u00a0<\/pre><h2>Hair loss<\/h2><p>Hair loss is painful for both men and women.<\/p><p>If you lose up to 100 hairs a day, that&#8217;s normal. Men, and to a lesser extent, women, tend to lose more hair as they age. However, there are many reasons for increased hair loss &#8211; from various diseases to contraceptive pills.<\/p><p>The following are the most common causes of hair loss:<\/p><ul><li>Genetics.<\/li><li>Hormonal dysregulation.<\/li><li><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/endocrine-diseases\/hypothyroidism\" target=\"_blank\" rel=\"noopener\">Hypothyroidism<\/a>.<\/li><li>Traumas.<\/li><li>Infections.<\/li><li>Chemotherapy.<\/li><\/ul><pre>\u00a0<\/pre><p>And &#8211; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5315033\/\" target=\"_blank\" rel=\"noopener\">nutritional deficiencies and\/or dietary supplement use<\/a>.<\/p><p>This time, let&#8217;s not talk about genetics and other factors we have little control over &#8211; let&#8217;s look at how hair health is affected by what we eat.<\/p><pre>\u00a0<\/pre><h2>Micronutrient deficiencies<\/h2><p>Hair consists of the hair shaft, which is visible, and the hair follicle, which is under the skin. Hair grows from the hair follicle, and hair follicle cells are the fastest-dividing cells in the body (hair grows at an average rate of 0.35 mm per day).<\/p><p>Therefore.<\/p><p>It&#8217;s no surprise that if hair doesn&#8217;t get everything it needs &#8211; the health of the hair can deteriorate rapidly.<\/p><pre>\u00a0<\/pre><h3>Iron deficiency<\/h3><p>Iron deficiency is the most common nutrient deficiency worldwide and, among other health problems, can also cause hair loss.<\/p><p>Iron deficiency is associated with hair loss known as <a href=\"https:\/\/dermnetnz.org\/topics\/telogen-effluvium\" target=\"_blank\" rel=\"noopener\">telogen effluvium (TE)<\/a> &#8211; usually, temporary hair loss characterised by a disruption of the normal hair growth cycle. New hair continues to grow.<\/p><p>Exactly how iron deficiency causes hair loss has not yet been fully understood, but it appears that the iron needed for hair growth is diverted to other organs that are more important for the body&#8217;s functioning.<\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3678013\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> have shown that people with increased hair loss tend to have lower levels of iron in their blood and hair than those without hair loss.<\/p><pre>\u00a0<\/pre><h3>Vitamin D deficiency<\/h3><p>Vitamin D plays an important role in both hair growth and hair follicle health.<\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5751255\/\" target=\"_blank\" rel=\"noopener\">Studies show that vitamin D levels are lower in people with hair loss (including women)<\/a>.<\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30138496\/\" target=\"_blank\" rel=\"noopener\">Studies have also shown that vitamin D supplementation promotes hair regrowth in some cases<\/a>.<\/p><p>In other words, people with increased hair loss should check their vitamin D and iron levels.<\/p><pre>\u00a0<\/pre><h3>Zinc deficiency<\/h3><p>Zinc is a mineral that plays an active role in immune function, protein synthesis, cell division and other processes.<\/p><p>Zinc is essential for hair follicle function, helps protect hair follicles from shrinking (and slowing hair growth) and promotes hair follicle renewal.<\/p><pre>\u00a0<\/pre><p>Zinc deficiency can cause hair loss, and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3870206\/\" target=\"_blank\" rel=\"noopener\">studies show that people who suffer from hair loss tend to have lower zinc levels<\/a> than people with healthy hair.<\/p><pre>\u00a0<\/pre><h2>Other nutrients that can affect hair loss<\/h2><p>In addition to the vitamins and minerals listed above, studies have also found that hair loss is associated with deficiencies in the following nutrients:<\/p><ul><li>Copper.<\/li><li>Vitamin B7 (biotin or vitamin H or coenzyme R).<\/li><li>Vitamin B12 (cobalamin).<\/li><li>Vitamin B9 (folate or folic acid).<\/li><li>Vitamin B2 (riboflavin).<\/li><\/ul><pre>\u00a0<\/pre><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/what-vitamins-and-why-do-we-need\/\">Read more about vitamins and their effects HERE.<\/a><\/p><pre>\u00a0<\/pre><p>Mind your hair loss can be caused by several factors &#8211; a deficiency of one or more nutrients is one of them.<\/p><p>If you suspect that a nutrient deficiency may be causing your hair loss, consult your doctor and have a blood test to assess your micronutrient levels to rule out or confirm this suspicion.<\/p><pre>\u00a0<\/pre><h2>Calorie and protein restriction<\/h2><p>The cells that make up the hair follicle (the part of the hair that produces hair) have an extremely high turnover rate &#8211; new cells grow and replace old ones very quickly.<\/p><p>This makes hair very sensitive to protein and calorie deprivation, as hair is made up of proteins and requires energy (calories) for the cell formation processes.<\/p><p>If there is insufficient protein in the body, it is diverted to more vital processes, and hair grows more slowly &#8211; it becomes thinner and more brittle and can lose its natural shine and even colour.<\/p><p>Calorie restriction, in turn, affects the energy supply to the hair follicles, which can lead to hair loss.<\/p><p>Studies have shown that so-called <a href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-fast\/\">crash diets<\/a> with significant calorie restrictions can cause hair loss in some people.<\/p><p>Some low-calorie diets limit the intake of protein as well as calories, which can lead to thinning and hair loss.<\/p><pre>\u00a0<\/pre><h2>Rapid weight loss<\/h2><p>Many people who experience significant weight loss also experience hair loss.<\/p><p>This is usually due to extreme situations such as:<\/p><ul><li>After an extreme diet which did not provide enough calories or nutrients.<\/li><li>After <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/gastric-reduction-surgery\/\">bariatric surgery (gastric reduction)<\/a>.<\/li><\/ul><pre>\u00a0<\/pre><p>You might think that hair loss after bariatric surgery is caused by a lack of nutrients and &#8211; in many cases &#8211; this is true.<\/p><p>However, for some people, hair loss can be caused by the stress of surgery and the rapid weight loss that follows surgery.<\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8144077\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> have shown that:<\/p><ul><li>Acute hair loss that occurs within 3 months of bariatric surgery is related to the surgery itself.<\/li><\/ul><p>But.<\/p><ul><li>Hair loss that starts 6 months after surgery and beyond may be caused by nutrient deficiencies resulting from inadequate absorption of nutrients.<\/li><\/ul><pre>\u00a0<\/pre><p>It is, therefore, vital to monitor micronutrient intake after bariatric surgery and to take appropriate <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/nutritional-supplements\/\">nutritional supplements<\/a> if necessary. This will help to prevent not only surgery-related hair loss but also other serious complications.<\/p><pre>\u00a0<\/pre><h2>Use of food supplements<\/h2><p>Taking certain nutrients as supplements can help stimulate hair growth and keep it healthy.<\/p><p>But.<\/p><p>Taking other supplements can have the opposite effect.<\/p><p>In other words, it is possible that you are not deficient in nutrients, but your hair health is damaged by substances that you take in too much, for example:<\/p><ul><li>Selenium.<\/li><li>Vitamin E.<\/li><li>Vitamin A.<\/li><\/ul><pre>\u00a0<\/pre><p>For example, excessive intake of vitamin A through supplements can overload the liver. If the liver is unable to process all the vitamin A intake, the excess vitamin A is released into the bloodstream, leading to increased blood levels (<a href=\"https:\/\/www.mountsinai.org\/health-library\/diseases-conditions\/hypervitaminosis-a\" target=\"_blank\" rel=\"noopener\">Hypervitaminosis A<\/a>).<\/p><p>But.<\/p><p>Maintaining optimal blood levels of vitamin A is essential for hair follicle function, and excessive levels can cause hair loss and\/or excessive greasiness.<\/p><p>What is worrying is that many supplements advertised as hair growth boosters contain high amounts of nutrients that can cause hair loss (if taken in excess).<\/p><p>This applies not only to synthetic supplements but also to herbal supplements, so:<\/p><ul><li>The label &#8220;Natural&#8221;, &#8220;Organic&#8221;, or &#8220;Herbal&#8221; does not always mean that the product is better.<\/li><li>If you take dietary supplements &#8211; try not to exceed the recommended daily intake.<\/li><li>Be sure to consult your doctor before you start taking supplements.<\/li><\/ul><pre>\u00a0<\/pre><p>However.<\/p><p>Too many nutrients harmful to hair can also be ingested through diet &#8211; for example, a woman who ate 10-15 <a href=\"https:\/\/en.wikipedia.org\/wiki\/Lecythis_zabucajo\" target=\"_blank\" rel=\"noopener\">paradise nuts<\/a> (high in selenium) every day for 20 days developed serious health problems and lost all her hair.<\/p><p>Doctors found that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3681114\/\" target=\"_blank\" rel=\"noopener\">the level of selenium in her blood was almost five times higher than normal and was the cause of the hair loss<\/a>.<\/p><pre>\u00a0<\/pre><h2>Other factors that can cause hair loss<\/h2><p>According to studies, hair loss can also be caused by factors like:<\/p><ul><li>Smoking.<\/li><li>Excessive alcohol consumption.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/12-easy-ways-to-reduce-stress\/\">Stress<\/a>.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-much-deep-light-and-rem-sleep-we-need\/\">Lack of sleep<\/a>.<\/li><\/ul><pre>\u00a0<\/pre><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23629119\/\" target=\"_blank\" rel=\"noopener\">A 2013 study of 92 male identical twins<\/a> found that smoking, excessive drinking (more than 4 drinks per week), increased caffeine consumption and higher stress duration were associated with hair loss.<\/p><p>Interestingly, the study also found that complete abstinence from alcohol and prolonged exercise may also be associated with hair loss.<\/p><pre>\u00a0<\/pre><p>Studies have shown that <a href=\"https:\/\/www.healthline.com\/nutrition\/how-diet-affects-hair-loss#other-factors\" target=\"_blank\" rel=\"noopener\">poor sleep quality<\/a> and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23629119\/\" target=\"_blank\" rel=\"noopener\">smoking<\/a> are associated with the autoimmune disease <a href=\"https:\/\/www.aad.org\/public\/diseases\/hair-loss\/types\/alopecia\" target=\"_blank\" rel=\"noopener\">alopecia areata<\/a>, which causes hair loss.<\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32669961\/\" target=\"_blank\" rel=\"noopener\">A 2020 study<\/a> found that alcohol consumption and poor sleep were associated with more severe hair loss in women, while abstinence from alcohol and adequate sleep were associated with less hair loss.<\/p><pre>\u00a0<\/pre><p>In other words, quitting smoking, moderate alcohol consumption, healthy sleep and stress management, combined with a nutritious, balanced diet, can help keep hair healthy and reduce the risk of hair loss.<\/p><pre>\u00a0<\/pre><h2>Foods that can intensify hair loss<\/h2><p>The foods that can have a negative impact on hair health and growth are:<\/p><pre>\u00a0<\/pre><h3>Simple carbohydrates<\/h3><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4828511\/\" target=\"_blank\" rel=\"noopener\">A 2016 study<\/a> found that diets high in simple carbohydrates can contribute to hair loss.<\/p><p>According to the authors, too many simple carbohydrates in the diet increase the secretion of <a href=\"https:\/\/en.wikipedia.org\/wiki\/Sebaceous_gland\" target=\"_blank\" rel=\"noopener\">sebum<\/a> (an oily substance secreted by glands near the hair follicle). Although sebum is beneficial for hair health, too much of it can cause inflammation, which is harmful to hair health.<\/p><p>Foods high in <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/carbohydrates\/\">carbohydrates<\/a> (sugars) also cause the pancreas to increase <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/insulin-and-insulin-resistance\/\">insulin<\/a> production, hurting the blood vessels in the scalp.<\/p><p>The above applies mainly to foods containing simple or fast carbohydrates &#8211; sweets, cakes, biscuits, sweetened drinks, etc. Refined cereals such as white rice, white-flour pasta or white-flour bread are also included.<\/p><p>Therefore.<\/p><p>Try to eat more <a href=\"https:\/\/dietsabc.com\/en\/food\/why-choose-whole-grain-products\/\">whole-grain products<\/a>, beans and vegetables, which contain mainly complex carbohydrates.<\/p><pre>\u00a0<\/pre><h3>Fish with high mercury content<\/h3><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30939539\/\" target=\"_blank\" rel=\"noopener\">In 2019, two women with hair loss were reported with high levels of mercury in their blood<\/a>. Their hair loss improved after they reduced the number of mercury-containing fish in their diet.<\/p><p>Given the high nutritional value of fish, it should certainly not be avoided. We should all eat 2-3 portions of fish a week.<\/p><p>However.<\/p><p>People suffering from hair loss would do well to choose low-mercury fish such as tuna, salmon and cod.<\/p><pre>\u00a0<\/pre><h3>Oil-cooked (deep-fried) foods and red meat<\/h3><p>The authors of a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2956962\/\" target=\"_blank\" rel=\"noopener\">2010 study<\/a> recommend avoiding deep-fried foods and red meat to improve hair health. The authors of the study claim that these foods can hurt hair health because they cause excessive sebaceous gland activity and sebum secretion.<\/p><pre>\u00a0<\/pre><h2>Foods that promote hair health and growth<\/h2><p>Research on the impact of diet on hair loss is still at an early stage. However, the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7320655\/\" target=\"_blank\" rel=\"noopener\">2020 Review<\/a> points out that hair loss, called <a href=\"https:\/\/dermnetnz.org\/topics\/telogen-effluvium\" target=\"_blank\" rel=\"noopener\">telogen effluvium<\/a>, can sometimes be linked to diets deficient in calories, protein or certain micronutrients.<\/p><p>A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4828511\/\" target=\"_blank\" rel=\"noopener\">2016 study<\/a> points out that a balanced diet including sufficient protein, vitamins and minerals is necessary for hair health and growth.<\/p><p>Here are the nutrients and their sources that are vital to the health of our hair:<\/p><ol><li>Protein contains amino acids that are essential for hair growth. <a href=\"https:\/\/dietsabc.com\/en\/diets\/best-protein-sources\/\">Good sources of protein<\/a> include:<ol><li>Cottage cheese.<\/li><li>Eggs.<\/li><li>Yoghurt.<\/li><li>Beans.<\/li><li>Poultry meat.<\/li><li>Seeds and nuts.<\/li><li>Fish.<\/li><\/ol><\/li><\/ol><pre>\u00a0<\/pre><ol start=\"2\"><li><a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\">Healthy fats<\/a>. Unsaturated fats moisturise the hair and prevent hair loss. Good sources of healthy fats are:<ol><li>Fatty fish such as salmon, trout, sardines, etc.<\/li><li>Flaxseeds.<\/li><li>Walnuts.<\/li><li>Extra virgin olive oil.<\/li><\/ol><\/li><\/ol><pre>\u00a0<\/pre><ol start=\"3\"><li>Vitamin C. Vitamin C deficiency can negatively affect hair shaft formation. Good sources of vitamin C are:<ol><li>Dark green leafy vegetables.<\/li><li>Strawberries.<\/li><li>Citrus fruits.<\/li><\/ol><\/li><\/ol><pre>\u00a0<\/pre><ol start=\"4\"><li>This form of vitamin B stimulates hair regeneration. Good sources of folate include:<ol><li>Peas.<\/li><li>Beetroot.<\/li><li>Asparagus.<\/li><\/ol><\/li><\/ol><pre>\u00a0<\/pre><ol start=\"5\"><li>Vitamin B7 or biotin. Biotin promotes hair growth. Good sources of biotin are:<ol><li>Egg yolk.<\/li><li>Sweet potatoes.<\/li><li>Salmon.<\/li><li>Sunflower seeds.<\/li><li>Almonds.<\/li><\/ol><\/li><\/ol><pre>\u00a0<\/pre><ol start=\"6\"><li>Vitamin B3 (also called vitamin PP) or niacin. Niacin helps dilate blood vessels, which improves circulation and is also involved in the production of creatine, a key component of hair. Good sources of niacin include:<ol><li>Salmon.<\/li><li>Tuna.<\/li><li>Whole grain products.<\/li><li>Peanuts.<\/li><li>Seeds.<\/li><\/ol><\/li><\/ol><pre>\u00a0<\/pre><ol start=\"7\"><li>Iron: Iron is a major component of haemoglobin, which is responsible for transporting oxygen. Iron is also involved in the formation of creatine. Good sources of iron include:<ol><li>Beef.<\/li><li>Poultry.<\/li><li>Spinach.<\/li><li>White beans.<\/li><li>Lentils.<\/li><li>Dried apricots.<\/li><\/ol><\/li><\/ol><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Many factors can affect hair loss, including medical conditions, hormonal dysregulation and infections.<\/p><p>Some diets, eating habits and specific foods can also affect hair health, such as foods with too many simple carbohydrates or fish high in mercury.<\/p><p>But.<\/p><p>Nutrient-rich foods, especially foods high in micronutrients and vitamins B and C can improve hair health and prevent hair loss.<\/p><p>In addition to micronutrient and vitamin deficiencies, insufficient calorie and\/or protein intake and the use of certain dietary supplements also affect hair health.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e8c1e24 elementor-widget elementor-widget-toggle\" data-id=\"2e8c1e24\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-7801\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-7801\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-7801\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-7801\"><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499948\/\" target=\"_blank\" rel=\"noopener\">Physiology, Hair<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK538178\/\" target=\"_blank\" rel=\"noopener\">Alopecia<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6475836\/\" target=\"_blank\" rel=\"noopener\">Chemotherapy-Induced Hair Loss: The Use of Biomarkers for Predicting Alopecic Severity and Treatment Efficacy<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5315033\/\" target=\"_blank\" rel=\"noopener\">Diet and hair loss: effects of nutrient deficiency and supplement use<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK513312\/\" target=\"_blank\" rel=\"noopener\">Anatomy, Hair<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6380979\/\" target=\"_blank\" rel=\"noopener\">The Role of Vitamins and Minerals in Hair Loss: A Review<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6124235\/\" target=\"_blank\" rel=\"noopener\">Estimation of Zinc and Iron Levels in the Serum and Hair of Women with Androgenetic Alopecia: Case\u2013control Study<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7394174\/\" target=\"_blank\" rel=\"noopener\">Serum ferritin and vitamin D levels should be evaluated in patients with diffuse hair loss prior to treatment<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6380979\/\" target=\"_blank\" rel=\"noopener\">The Role of Vitamins and Minerals in Hair Loss: A Review<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5596642\/\" target=\"_blank\" rel=\"noopener\">Prevalence of Nutritional Deficiencies in Hair Loss among Indian Participants: Results of a Cross-sectional Study<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7648777\/\" target=\"_blank\" rel=\"noopener\">A Systemic Review on Topical Marketed Formulations, Natural Products, and Oral Supplements to Prevent Androgenic Alopecia: A Review<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4989391\/\" target=\"_blank\" rel=\"noopener\">Serum Biotin Levels in Women Complaining of Hair Loss<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK430848\/\" target=\"_blank\" rel=\"noopener\">Telogen Effluvium<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6434747\/\" target=\"_blank\" rel=\"noopener\">Dietary Protein Deficit and Deregulated Autophagy: A New Clinico-diagnostic Perspective in Pathogenesis of Early Aging, Skin, and Hair Disorders<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25128118\/\" target=\"_blank\" rel=\"noopener\">Evaluation and diagnosis of the hair loss patient: part I. History and clinical examination<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23159185\/\" target=\"_blank\" rel=\"noopener\">Nutrition and hair: deficiencies and supplements<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4828511\/\" target=\"_blank\" rel=\"noopener\">Nutrition of women with hair loss problem during the period of menopause<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6366252\/\" target=\"_blank\" rel=\"noopener\">Pros &amp; cons of some popular extreme weight-loss diets<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22470035\/\" target=\"_blank\" rel=\"noopener\">Alopecia in women with severe and morbid obesity who undergo bariatric surgery<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24887725\/\" target=\"_blank\" rel=\"noopener\">Hair loss in females after sleeve gastrectomy: predictive value of serum zinc and iron levels<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33541773\/\" target=\"_blank\" rel=\"noopener\">Telogen Effluvium &#8211; a review of the science and current obstacles<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3699921\/\" target=\"_blank\" rel=\"noopener\">Clinical and histological challenge in the differential diagnosis of diffuse alopecia: female androgenetic alopecia, telogen effluvium and alopecia areata &#8211; Part II*<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK548165\/\" target=\"_blank\" rel=\"noopener\">LiverTox: Clinical and Research Information on Drug-Induced Liver Injury<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6219226\/\" target=\"_blank\" rel=\"noopener\">Alopecia and Associated Toxic Agents: A Systematic Review<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4771165\/\" target=\"_blank\" rel=\"noopener\">Adverse Effects of Plant Food Supplements Self-Reported by Consumers in the PlantLIBRA Survey Involving Six European Countries<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32761499\/\" target=\"_blank\" rel=\"noopener\">Cigarette Smoking, Alcohol Consumption, and Risk of Alopecia Areata: A Population-Based Cohort Study in Taiwan<\/a><\/p><p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/jocd.13727\" target=\"_blank\" rel=\"noopener\">Implications of cigarette smoking on early-onset androgenetic alopecia: A cross-sectional Study<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Biotin-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Biotin<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Niacin-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Niacin<\/a><\/p><p><a href=\"https:\/\/medlineplus.gov\/hairloss.html\" target=\"_blank\" rel=\"noopener\">Hair Loss<\/a><\/p><p><a href=\"https:\/\/www.aad.org\/public\/diseases\/hair-loss\/causes\/18-causes\" target=\"_blank\" rel=\"noopener\">HAIR LOSS: WHO GETS AND CAUSES<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7109385\/\" target=\"_blank\" rel=\"noopener\">The Role of Diet as an Adjuvant Treatment in Scarring and Nonscarring Alopecia<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-ffceadd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ffceadd\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5793732\" data-id=\"5793732\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6b83798 elementor-widget elementor-widget-image\" data-id=\"6b83798\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green envelope with heart\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png 439w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-300x199.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-18x12.png 18w\" sizes=\"(max-width: 439px) 100vw, 439px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-aa6af92\" data-id=\"aa6af92\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a2527cc elementor-widget elementor-widget-text-editor\" data-id=\"a2527cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Help to maintain this site, create interesting articles and delicious low-calorie recipes!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-54e648b elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"54e648b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#elementor-action%3Aaction%3Dpopup%3Aopen%26settings%3DeyJpZCI6IjI1NDI1IiwidG9nZ2xlIjpmYWxzZX0%3D\" target=\"_blank\" rel=\"nofollow\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Donate<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-217c4148 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"217c4148\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-174c0860\" data-id=\"174c0860\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f4ee70 elementor-widget elementor-widget-facebook-button\" data-id=\"f4ee70\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div data-layout=\"standard\" data-colorscheme=\"light\" data-size=\"large\" data-show-faces=\"true\" class=\"elementor-facebook-widget fb-like\" data-href=\"https:\/\/dietsabc.com\/en?p=24930\" data-share=\"true\" data-action=\"like\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-44481c80\" data-id=\"44481c80\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-788b6026 elementor-search-form--skin-classic elementor-search-form--button-type-icon elementor-search-form--icon-search elementor-widget elementor-widget-search-form\" data-id=\"788b6026\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;skin&quot;:&quot;classic&quot;}\" data-widget_type=\"search-form.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<search role=\"search\">\n\t\t\t<form class=\"elementor-search-form\" action=\"https:\/\/dietsabc.com\/en\/\" method=\"get\" data-trp-original-action=\"https:\/\/dietsabc.com\/en\">\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-search-form__container\">\n\t\t\t\t\t<label class=\"elementor-screen-only\" for=\"elementor-search-form-788b6026\">Search<\/label>\n\n\t\t\t\t\t\n\t\t\t\t\t<input id=\"elementor-search-form-788b6026\" placeholder=\"to look for\" class=\"elementor-search-form__input\" type=\"search\" name=\"s\" value=\"\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<button class=\"elementor-search-form__submit\" type=\"submit\" aria-label=\"Search\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-font-icon-svg-container\"><svg class=\"fa fa-search e-font-icon-svg e-fas-search\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M505 442.7L405.3 343c-4.5-4.5-10.6-7-17-7H372c27.6-35.3 44-79.7 44-128C416 93.1 322.9 0 208 0S0 93.1 0 208s93.1 208 208 208c48.3 0 92.7-16.4 128-44v16.3c0 6.4 2.5 12.5 7 17l99.7 99.7c9.4 9.4 24.6 9.4 33.9 0l28.3-28.3c9.4-9.4 9.4-24.6.1-34zM208 336c-70.7 0-128-57.2-128-128 0-70.7 57.2-128 128-128 70.7 0 128 57.2 128 128 0 70.7-57.2 128-128 128z\"><\/path><\/svg><\/div>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<input type=\"hidden\" name=\"trp-form-language\" value=\"en\"\/><\/form>\n\t\t<\/search>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-61c48a04 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"61c48a04\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-7180ae73\" data-id=\"7180ae73\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-56b7aa0c elementor-widget elementor-widget-heading\" data-id=\"56b7aa0c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Share this article\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e7fede2 elementor-share-buttons--view-icon elementor-share-buttons--skin-gradient elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"6e7fede2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Share on facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-facebook\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.31 482.38 504 379.78 504 256z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_pinterest\" role=\"button\" tabindex=\"0\" aria-label=\"Share on pinterest\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-pinterest\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M496 256c0 137-111 248-248 248-25.6 0-50.2-3.9-73.4-11.1 10.1-16.5 25.2-43.5 30.8-65 3-11.6 15.4-59 15.4-59 8.1 15.4 31.7 28.5 56.8 28.5 74.8 0 128.7-68.8 128.7-154.3 0-81.9-66.9-143.2-152.9-143.2-107 0-163.9 71.8-163.9 150.1 0 36.4 19.4 81.7 50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1d456194\" data-id=\"1d456194\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3563aca3 elementor-widget elementor-widget-heading\" data-id=\"3563aca3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-395f1073 elementor-widget elementor-widget-facebook-page\" data-id=\"395f1073\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5c958b96 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5c958b96\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2ad246b3\" data-id=\"2ad246b3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-63634787 elementor-widget elementor-widget-post-navigation\" data-id=\"63634787\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/functional-workouts\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Functional workouts<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/how-much-muscle-do-we-need\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">How much muscle do we need?<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-28e4ed19 elementor-widget elementor-widget-heading\" data-id=\"28e4ed19\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7dd46003 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7dd46003\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3b346607\" data-id=\"3b346607\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-54f18992 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"54f18992\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18155 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-dazadi category-veseligs-uzturs tag-ka-paatrinat-vielmainu tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/what-is-metabolism-and-how-does-it-work\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Kas-ir-vielmaina-un-ka-ta-darbojas_-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18163\" alt=\"What is metabolism and how does it work?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Kas-ir-vielmaina-un-ka-ta-darbojas_-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Kas-ir-vielmaina-un-ka-ta-darbojas_-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Kas-ir-vielmaina-un-ka-ta-darbojas_.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/what-is-metabolism-and-how-does-it-work\/\">\n\t\t\t\tWhat is metabolism and how does it work?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Can metabolism be &#039;fast&#039; or &#039;slow&#039;? Does a slow metabolism make us gain weight? Can you really &quot;damage&quot; your metabolism by following fad diets?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/what-is-metabolism-and-how-does-it-work\/\" aria-label=\"Read more about Kas ir vielmai\u0146a un k\u0101 t\u0101 darbojas?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-3110 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-partikas-produkti category-kas-trauce-tievet tag-dietas tag-partikas-nepanesibas-testi tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/food-intolerance-tests\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"284\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/IgG4-partikas-nepanesibas-testi_2-1-284x300.jpg\" class=\"attachment-medium size-medium wp-image-3111\" alt=\"About Allergies and IgG4 Food Intolerance Tests\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/IgG4-partikas-nepanesibas-testi_2-1-284x300.jpg 284w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/IgG4-partikas-nepanesibas-testi_2-1-11x12.jpg 11w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/IgG4-partikas-nepanesibas-testi_2-1-250x264.jpg 250w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/IgG4-partikas-nepanesibas-testi_2-1-170x180.jpg 170w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/IgG4-partikas-nepanesibas-testi_2-1.jpg 350w\" sizes=\"(max-width: 284px) 100vw, 284px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/food-intolerance-tests\/\">\n\t\t\t\tFood intolerance tests\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Increasingly, people who have been tested for food intolerance and ordering a menu write that they should not eat more common products. <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/food-intolerance-tests\/\" aria-label=\"Read more about P\u0101rtikas nepanes\u012bbas testi\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-17280 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-fitness tag-ka-paatrinat-vielmainu tag-muskulu-masas-palielinasana tag-muskulu-speks tag-olbaltumvielas\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/muscle-mass-gain\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/06\/Muskulu-masas-palielinasana-256x300.jpg\" class=\"attachment-medium size-medium wp-image-17281\" alt=\"Increasing muscle mass\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/06\/Muskulu-masas-palielinasana-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/06\/Muskulu-masas-palielinasana-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/06\/Muskulu-masas-palielinasana.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/muscle-mass-gain\/\">\n\t\t\t\tMuscle mass gain\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How and why do muscles grow? How to develop skeletal muscles, what exercises to do, what to eat, when to train, when and for how long to rest\u2026<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/muscle-mass-gain\/\" aria-label=\"Read more about Musku\u013cu masas palielin\u0101\u0161ana\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-19440 post type-post status-publish format-standard has-post-thumbnail hentry category-partikas-produkti category-dietas tag-augli-un-darzeni\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/food\/interesting-facts-about-fruits-and-vegetables\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Interesanti-fakti-par-augliem-un-darzeniem-256x300.jpg\" class=\"attachment-medium size-medium wp-image-19441\" alt=\"Interesting facts about fruits and vegetables\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Interesanti-fakti-par-augliem-un-darzeniem-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Interesanti-fakti-par-augliem-un-darzeniem-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Interesanti-fakti-par-augliem-un-darzeniem.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/food\/interesting-facts-about-fruits-and-vegetables\/\">\n\t\t\t\tInteresting facts about fruits and vegetables\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How many seeds are in a pomegranate? Do carrots really help us see in the dark and which vegetable was the first to grow in space...<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/food\/interesting-facts-about-fruits-and-vegetables\/\" aria-label=\"Read more about Interesanti fakti par aug\u013ciem un d\u0101rze\u0146iem\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Why do some people have thick and beautiful hair even as they age, while others have dry, thin and brittle hair? Why does hair fall out? What can we do to improve hair health? <\/p>","protected":false},"author":25,"featured_media":24931,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112,1],"tags":[233,111],"class_list":["post-24930","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-uzturs","category-dazadi","tag-matu-veseliba","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/24930","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=24930"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/24930\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/24931"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=24930"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=24930"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=24930"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}