The Secret Ingredient for Hair Growth

Eating a good diet is crucial to keeping hair healthy. The foundation for strong, vibrant hair is provided by the nutrients we get from our food. Hair that is malnourished can become brittle, lifeless, and vulnerable to breakage. Now let’s explore the particular nutrients that are essential for maintaining the health of your hair. 

• Protein – Since protein makes up hair, eating a diet rich in protein-rich foods is essential to having strong, healthy hair. You risk having weak, dry, and brittle hair if you don’t get enough protein in your diet. Diets drastically low in protein can cause hair loss as well as stunted hair growth. The primary structural protein in hair, collagen, may aid in fortifying the hair shaft and preventing breaking. Select poultry, turkey, seafood, dairy, and eggs in addition to vegetarian options like beans and nuts. 

• Iron – A deficiency in iron can lead to hair loss, as it is a crucial mineral for healthy hair. The nutrient-rich blood stream feeds the hair follicle and root. Anaemia can occur when serum ferritin (iron reserves) drop below a particular level. This causes the follicle’s nutrient supply to be disrupted, which alters the cycle of hair development and causes shedding. Iron has a high bioavailability, which means the body may easily obtain it from animal meals such red meat, chicken, and fish. Lentils, spinach, and other leafy green vegetables including broccoli, kale, and salad greens can help vegetarians enhance their iron levels. 

• Zinc and selenium – Zinc and selenium are two other crucial elements that are involved in scalp preservation. Zinc deficiency can cause hair loss and a dry, flaky scalp, while selenium functions as an antioxidant to help stave off the signs of age. In addition to beef and eggs, wholegrains and fortified cereals are important sources of zinc. Cereals, nuts (particularly Brazil nuts), eggs, and mushrooms are good sources of selenium. 

• Omega-3 – Important fats that our bodies are unable to produce on their own are omega-3 fatty acids, which we must get from diet. In addition to providing the oils that keep your scalp and hair nourished, omega-3s are present in the cells that line your scalp. Add fatty fish like mackerel, trout, sardines, herring, and salmon, as well as plant-based foods like walnuts, pumpkin, and chia seeds. 

• Vitamin A – Vitamin A is essential for healthy skin and hair. The body needs it to make sebum, the greasy material secreted by the sebaceous glands in our hair that acts as a natural conditioner for a healthy scalp. We could have dry hair and an itchy scalp without sebum. However, too little or too much vitamin A can harm hair, so try to get your recommended daily intake of vitamin A from animal products and orange/yellow-colored vegetables that are high in beta-carotene, which the body converts to vitamin A. Carrots, pumpkins, and sweet potatoes are good examples of these vegetables. 

• Vitamin C – Iron absorption is aided by vitamin C, so if low iron levels are the cause of your hair condition, eating meals high in both iron and vitamin C can help. Since vitamin C is an antioxidant, the body uses it easily. It is essential for the synthesis of collagen and promotes the growth of hair follicles. Finally, it contributes to the synthesis of collagen, which fortifies the capillaries supplying the hair shafts. Blackcurrants, blueberries, broccoli, kiwi fruits, oranges, papaya, strawberries, and sweet potatoes are the finest sources.

• Vitamin D – Alopecia, or hair follicle loss, can occasionally be caused by immune system attacks. In these cases, low vitamin D levels—also referred to as the “sunshine vitamin”—may be important, and supplementation may be beneficial. Premature greying of hair is also believed to be influenced by vitamin D.

• Vitamin E – Applying vitamin E oil topically can moisturize the hair shaft, reduce the appearance of aging in the hair, and increase blood flow to the scalp. Because vitamin E appears to perform a protective antioxidant role in the scalp, some studies suggest supplementing with this vitamin may be beneficial for those with alopecia (hair loss), however the evidence is still conflicting. Similar to how the sun damages our skin, it may also harm our hair, so be sure to eat foods high in vitamin E to protect it. Include nuts in a varied, balanced diet; they are nutritional powerhouses and a good source of selenium, which works with vitamin E.

• Biotin – As a vitamin belonging to the B group, biotin deficiencies can result from a poor diet or be inherited. Hair loss and brittle hair might arise from low biotin levels, which could be caused by an underlying medical condition. Try to consume foods high in biotin, such as wholegrains, liver, egg yolks, soy flour, and yeast; however, there is currently insufficient evidence to support the use of biotin supplements for hair loss.