Vitamins And Nutrition: Foods To Eat For Healthy Hair Growth Photo credit: iStock images
- The hair shaft is mostly made up of dead cells that contain the protein keratin – the same protein found in fingernails, feathers, claws, and hooves – as well as the pigment melanin, which gives hair its color.
- What foods should you eat to have hair, nails, etc.
- We bring you contributions from trusted sources such as Harvard Health and mindbodygreen.com.
There are major factors that influence your hair. Yes, of course your genes play a big role. Your age too. And the hormones in your blood, as well as the nutritional balance or deficiencies that you may be carrying.
Lifestyle also makes a difference in the way our hair is worn. For example, if you are stressed or unable to get enough sleep and rest, then even the best foods (nutrients) and treatments (scalp and hair toners and lotions) cannot help your failing hair health. your nails and your skin.
When it comes to the diet factor, nutritionally fortified foods have been scientifically proven to help your hair and can influence your hair thickness, hair growth or fall, shine, and even its likelihood of graying.
There are many nutrients that promote hair growth: such as biotin (a B vitamin), vitamin D, vitamin E, iron, vitamin C, omega-3 fatty acids, etc. mindbodygreen.com Beauty director Alexandra Engler says you need to add to your diet and why. The food sources that contain these essential proteins listed below come from all three, non-vegetarians, vegetarians and vegans. Make your choice according to your own protocol.
The 3 most important vitamins for hair growth:
- Protein: HR hair is made up of keratin protein. Keratin, like all proteins, is made up of a unique blend of amino acids. According to Harvard HealthEating enough protein isn’t just for athletes or future Schwarzenegger types. It is necessary for the proper functioning of the immune system and for the proper functioning of organs such as the heart, brain and skin. The nutrient is also touted for its ability to help control appetite and improve muscle growth. An egg, half a cup of chickpeas, or a small handful of nuts provide about 6 grams of protein. A piece of chicken or fish the size of a deck of cards provides about 30 grams. To fill up on protein and amino acids, you should eat foods like poultry, lean meat and fish, chickpeas, lentils, oats, and beans. If your doctor tells you, you can also supplement various protein support products, such as collagen supplements.
- B vitamins: B vitamins, like biotin and niacin, can help support hair growth by supporting cellular energy production and tending to free radicals and encouraging healthy hair growth. According to Harvard research, biotin supplements are often considered a treatment for hair loss and to support healthy hair, skin, and nails. He warns that while a biotin deficiency can certainly lead to hair loss and skin or nail problems, the evidence showing the benefits of supplementation is inconclusive. Alcoholism can increase the risk of deficiency of biotin and many other nutrients, as alcohol can block their absorption. Many pregnant women experience a slight biotin deficiency despite receiving adequate nutrition, although the exact reason is unclear. What are the consequences of a biotin deficiency? You suffer from thinning hair, scaly rashes around eyes, nose, mouth, brittle nails, etc. Harvard Health provides an interesting insight into why consuming raw eggs may hinder the absorption of biotin. Those who use raw eggs in mayonnaise, Caesar dressing, or eggnog recipes may want to reconsider their decision – beware! A protein in raw eggs called avidin can bind to biotin, preventing its absorption. Cooked eggs are safe because avidin is broken down when heated. Food sources for Buotin: Meat (especially organ meats), fish, eggs, seeds, nuts and some vegetables (sweet potatoes, broccoli and spinach), as well as supplements.
- Vitamin D: Yes, even the sun supplement is linked to healthy hair. Vitamin D is considered to be one of the fat-soluble vitamins necessary for the creation and maintenance of hair follicles, according to mindbodygreen.com. Harvard Health says that vitamin D is technically not a vitamin because it breaks other rules of vitamins: it is produced in the human body, it is absent from all natural foods except fish and egg yolks, and even when it is obtained from food, it has to be processed by the body before it can do anything good. Vitamin D is not one chemical, but several. Energy from the sun converts a chemical in your skin into vitamin D3, which is transported to your liver and then your kidneys to turn it into active vitamin D. Food sources for acquiring vitamin D are shiitake mushrooms (edible mushrooms native to East Asia) and mushrooms, mackerel, sockeye salmon, cod liver oil, sardines and eggs.
Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietitian before starting a fitness program or making any changes to your diet.