Knowing Hair Growth and What You Need to Eat
It may surprise you to learn that, while several factors influence hair development, a healthy diet is the main one. Interestingly, there are other important aspects: pollution, UV light exposure, overtraining, stress, smoking, lack of sleep, excessive alcohol use, and, of course, nutrition and food. In this article, you will learn the impact of diet and nutrition on hair growth and strength.
Each of them can significantly impact your hair’s health and growth rate. Not just your genetic makeup matters; lifestyle choices also play a big part.
The Greatest Nutrients for Hair Health
On the scalp, tiny structures known as follicles are where hair grows. You may not be aware, but hair is produced by the rapid division and expansion of cells at the base of the hair follicle. Blood vessels must supply these cells with nutrition for them to develop strong, healthy hair. Thus, hair health and diet have a significant and intriguing relationship. Remarkably, a lot of nutrients are needed to keep hair healthy.
Some nutrients that are particularly beneficial in promoting hair growth, hair strength, and thickness include protein, B vitamins, vitamins C and D, omega-3 fats, collagen, zinc, biotin, iron, and riboflavin,” says Bianca Tamburello, RDN of Fresh Communications. See, it has more to do with what you consume than just your scalp.
1. Protein
The principal protein contained in hair is keratin. For this reason, if you want to keep healthy, vibrant hair, you need to incorporate enough protein as a food for hair growth into your diet. Skjoth states, “Eating a diet rich in protein is essential for developing strong hair.
Sources
Biotin and protein, both of which are found in large quantities in eggs, are two essential nutrients for hair development. Meals high in nutrients and low in processing, such as avocados, fatty salmon, almonds, and yogurt, are excellent for hair health. She also recommends fatty foods like salmon, herring, sardines, wild-caught mackerel, and bluefish because “these fats heal and are great for your hair.”
An extra benefit? Eat fish at least twice a week, advises Greene because the omega-3 fatty acids in seafood will also help give your hair a megawatt shine.
If you’re not a fan of fish, Skjoth suggests lean, grass-fed beef, eggs, plain Greek yogurt, beans, and lentils. Any of these meals will “arm your body with protein to promote strong and healthy hair,” he claims.
2. Iron
According to a meta-analysis, those with low iron levels were more likely to experience hair loss. Iron levels are also linked to the health of the hair. Red blood cells, which transport oxygen to other cells, including hair follicles, require iron.
Sources
Essential foods for hair growth include:
- Fish
- poultry, eggs
- Dairy
- Almonds
- Seeds
- Lean meats.
They supply vital proteins, vitamins, and minerals that uphold a healthy scalp, fortify hair follicles, and enhance the general resilience and structure of hair.
3. Fatty Acids Omega-3
Omega-3 fatty acids have been associated with healthy hair in addition to bright skin. In a 2015 study comprising 120 women, hair density and hair loss improved after taking a supplement containing both omega-3 and omega-6 fatty acids for six months. These vital fats nourish the hair, maintain the health of the scalp, and enhance its luster and attractiveness.
Sources
Do you want better hair? Up your diet of flaxseeds, salmon, and walnuts. Consequently, these superfoods assist in halting hair loss and strengthening and nourishing hair.
4. Vitamin
Sebum, on the other hand, is an oily substance that keeps your scalp healthy and your hair as healthy as possible. When the body has enough vitamin A, it produces this oil more frequently. Consequently, vitamin C is crucial for the
- Synthesis of collagen
- Vital for the structure of hair
- facilitates the body’s iron absorption
Vitamin E acts as a shield to shield hair follicles from damage caused by free radicals.
Meanwhile, the cycle of hair follicles, which is necessary for the production of new hair, is dependent on vitamin D. Lastly, vitamin K ensures that calcium is delivered properly throughout your body, which supports the creation of healthy cells.
Sources
Carrots, spinach, and sweet potatoes are amazing sources of vitamin A.
You know
- Citrus fruits
- bell peppers
- All varieties of strawberries are great providers of vitamin C.
Look to the sun, fortified dairy products, and fatty seafood for your vitamin D requirements. Consequently, the vitamin E sources are listed below.
- Nuts
- Seeds
- Vegetables with a lot of green foliage
Remember that leafy vegetables are a great source of vitamin K. Examples of these are kale, spinach, and broccoli.
5. Zinc
Thus, the catagen phase, during which hair falls out and separates from the follicle, is largely blocked by zinc. Zinc aids in preserving hair health and retention by promoting this phase. Studies have shown that individuals with low zinc levels experience improved hair growth after taking zinc gluconate pills. Getting your vitamins and minerals from food is always preferable to taking pills.
Sources
Whole grain items, dairy, red meat, nuts, and seeds are excellent sources of zinc.
See also Causes of Hair Loss in Women
Additional important components of good hair development
Recall that maintaining a decent hair care routine and considering all other facets of your health are equally necessary for healthy hair. Your whole health is reflected in your hair.
- Increase your water intake. Water makes up roughly 25% of each hair strand.
- Adams states that eating more at lunch and breakfast and less at dinner—especially if you snack late at night—is crucial. “Our body makes it more difficult to properly digest food the later we eat,” he says. This implies that you might not be reaping the full rewards of your diligent diet planning.
- Give up smoking; it breaks the hair follicle and causes it to fall out. Additionally, it dries out the hair, which makes breaking more likely. Smoking limits the follicle’s access to blood. You should see faster and thicker hair growth after quitting smoking.
- Exercise frequently to enhance blood flow to your scalp.
- Avoiding Brutal Interventions: Use as little heat-styling equipment and chemical treatments as possible to avoid damaging your hair.
- Sleep: Enough sleep is essential for overall health, which includes strong hair. Make an effort to obtain seven or eight hours of good sleep each night.
Frequently Asked Questions
The following are some commonly asked issues concerning the impact of nutrition and food on hair strength and growth:
Q1. Which nutrients maintain healthy hair?
However, plenty of nutrients are needed for healthy hair, including
- Vitamins A, C, D, and B complex
- Protein
- Iron
- Zinc antioxidants
- omega-3 fatty acids.
Q2. Do exercise and diet promote hair growth?
A balanced way of life that includes obtaining enough sleep, quitting smoking, and eating a diet rich in nutrients will also encourage hair development in addition to exercising. The formation of hair is dependent on consuming a certain amount of calories overall.
Conclusion
Hair strength and growth are significantly influenced by nutrition and diet. Although we are unable to alter our genetic makeup, we can maintain excellent health through diet, exercise, increased water intake, and hair care practices.