The Role of Diet and Nutrition in Healthy Hair Growth

Nutrition plays an important role in supporting hair development since hair follicles need various kinds of necessary nutrients to function properly.

A well-balanced diet rich in vitamins, minerals, and proteins. It can improve scalp and hair health, resulting in stronger, thicker and healthier strands. 

Biotin, vitamin D, iron, zinc, and omega-3 fatty acids are essential nutrients for hair growth. They help in the formation of keratin, the protein that makes up the hair structure.

The deficiencies in essential nutrients can cause hair thinning, loss, and other hair-related concerns. Thereby, highlighting the close relationship between food and hair health.

Source – MDPI 

The simple fact is that an individual’s nutritional health has a strong influence on the quantity and quality of their hair.

The normal supply, absorption, and transport of proteins, calories, trace elements, and vitamins are critical in tissues with high metabolic activity, for example the hair follicle.

In this article, we will try to understand the importance of various nutrients for hair health and the best foods for hair growth.

Essential Nutrients for Hair Growth

A well-balanced healthy hair diet which is high in essential vitamins and minerals can help strengthen your hair, boost growth, and improve its overall appearance. Below, we will focus on the key required for developing and sustaining healthy hair.

Vitamins

Vitamins are necessary for many metabolic activities, including the health of your hair. Getting an adequate amount of certain vitamins can have a big impact on your hair’s strength, gloss, and development.

• Vitamin D – It is required for hair follicle cycling and promotes hair growth. Sunlight, supplemented dairy products, eggs, and fatty fish are all rich sources of vitamin D.
• Vitamin E – It is an antioxidant that improves scalp circulation, resulting in healthy hair growth. It can be obtained from almonds, spinach, sunflower seeds, and avocados. Avocados contain a high concentration of vitamin E, which may promote hair development. A medium avocado (about 200 grams) offers 28% of your daily vitamin E requirements.
• Vitamin A – It promotes the production of natural oils in the scalp, which keeps the hair moisturized and prevents dryness. Carrots, sweet potatoes, kale, and spinach are rich in vitamin A.
• Vitamin C – It stimulates collagen formation, which is necessary for hair strength. Citrus fruits, strawberries, bell peppers, and broccoli are great sources of vitamin C.

Proteins

Protein is essential for the growth of hair because it comprises 95% of hair structure. Keratin is a protein that provides hair strength, elasticity and flexibility.

When you fail to consume enough protein in your diet, your hair might become brittle, dry, and fragile, and it may fall out. Extremely low protein diets may also result in reduced hair development or hair loss.

Berries, prawns, fatty fish, tofu, beans, almonds and cottage cheese are excellent protein sources. Including these foods in your diet will help reduce hair loss over time and make your hair seem healthier.

Berries are high in beneficial compounds and vitamins that may promote hair development. This includes vitamin C, which has powerful antioxidant qualities. Beans are an excellent plant-based source of protein, which is needed for hair development.

Minerals

Zinc, iron, iodine, and magnesium are among the minerals that are extremely beneficial to hair development, as will be discussed further below.

• Iron: Iron deficiency can lead to excessive hair loss, known as telogen effluvium. It is critical that they consume an iron-rich diet and maintain proper levels of ferritin, which is the body’s iron storage system. Consume green vegetables, beans such as red kidney beans and chickpeas, shellfish, and other iron-rich foods to help prevent hair loss.
• Zinc: Deficiency in the diet can cause dry hair. Without zinc, a hormonal imbalance can occur, causing the hair follicles to atrophy. It is not only engaged in testosterone metabolism but also serves to regulate oil production. Foods such as meat, legumes, nuts, baked beans, chickpeas, and dark chocolate can help meet zinc requirements.
• Iodine: It is a necessary mineral for the production of thyroid hormones, so it’s crucial to consume the appropriate amount of salt. Any hormone changes can cause hair to thin, lose shine, and eventually fall out owing to a change in hair quality.
• Selenium: It is an antioxidant, helps remove pollutants that can hinder hair development. The mineral is involved in hair development and is required by the body to regulate and activate thyroid hormones, which can cause hair loss if imbalanced. All of these hormones and minerals are connected in some manner and play a role in hair loss.

Omega-3 Fatty Acids

The omega-3s in fish oil are considered to help regulate the body’s natural functioning and also have the following benefits:

• stimulate hair growth
• promote hair strength 
• nourish hair follicles

Fish oil is derived from several species of oily fish, including herring, tuna, and mackerel. It is additionally accessible as a supplement, either in liquid form or in capsules.

Fish oil contains a high concentration of omega-3s, which the body cannot produce on its own. DHA and EPA are two of the best-known omega-3 fatty acids.

A 2015 study of 120 female volunteers by Trusted Source discovered that a supplement containing omega-3s and omega-6s lowered the amount of hair in the resting, or telogen stage while increasing the amount in the growth stage.

Biotin

Biotin, commonly known as vitamin H, may assist in hair growth in those with biotin deficiency or other medical disorders that impair hair growth. Biotin can promote hair growth by:

• Strengthening Hair – Biotin promotes hair development and regeneration while preventing hair from becoming brittle and fragile. It also enhances the health of hair follicles by supplying nutrients and oxygen.
• Building keratin – Biotin aids in the formation of keratin structures in hair strands, resulting in denser and more voluminous hair.
• Fighting inflammation – Biotin has anti-inflammatory and antibacterial qualities, which can help in the battle against microorganisms that cause inflammation and hair loss.
• Controlling sebum and dandruff – Biotin in hair products can help control sebum and dandruff.

A variety of foods contain biotin, including egg yolks, liver, cauliflower, mushrooms, soybeans, beans, lentils, almonds, pecans, and whole grains.

It is also available as a supplement, either on its own or with other vitamins and minerals. The suggested daily dose for hair development is 2-5 milligrammes (2,000-5,000 mcg).

Which foods to avoid for healthy hair growth?

Previously, we discussed the essential nutrients which are associated with hair growth and development. However, we also must have knowledge about which food items to avoid. Some examples are given below:

• Alcohol – Dehydration from alcohol use may damage hair follicles and lower zinc levels, both of which are necessary for hair growth.
• Sugar – High sugar in diet and processed foods can lead to hair loss and breakage because they are often high in empty calories and deficient in critical vitamins and minerals.
• Refined carbs – Refined carbs, which can be found in bread, cake, spaghetti, and pizza, can interfere with your body’s stress defenses and cause sugar to be produced.
• Carbonated beverages – Excessive fizzy drink consumption might impair the production of hormones required for hair growth, resulting in brittle, dry hair.
• Swordfish – Swordfish has high quantities of mercury, which can affect the scalp and cause hair loss.  

Achieving healthy hair growth takes more than just external care. It involves an overall strategy that includes a well-balanced diet rich in food to help hair grow, such as necessary vitamins, minerals, and proteins.

You can significantly enhance the health and appearance of your hair by consuming adequate quantities of minerals such as biotin, vitamin D, iron, zinc, and omega-3 fatty acids.

Avoiding harmful foods such as alcohol, sweets, and refined carbohydrates is also essential for good hair. Finally, fueling your body with the correct nutrients for hair growth will affect the strength, growth, and luster of your hair.