Believe it or not but your diet plays a huge role in how well or how poorly your hair grows. It’s been well documented that people with nutritional deficiencies are more likely to experience hair loss.
When you eat the right foods in your daily diet it can help you prevent hair loss or at least slow it down. Eating junk foods with no nutritional value isn’t healthy for your hair and will cause your hair to fall out even faster. Well what do you need in your daily diet to help your hair stay healthy and help it grow?
Protein & Amino Acids
When it comes to maintaining healthy hair and preventing hair loss having an adequate amount of protein in your daily diet is vital. A lack of protein intake will cause your hair to become dry, brittle, and brake off easily. This shouldn’t come as a surprise since your hair is made up of protein. Moreover, eating enough protein is necessary for your body produce amino acids.
Some essential amino acids are responsible for how thick or how thin your hair is. The two most important amino acids for healthy hair are methionine and cysteine. Both methionine and cysteine contain sulfur and provide sulfur to cells in your hair. Without sulfur your hair will look unhealthy and it won’t grow properly. A deficiency in either one of these amino acids can lead to hair loss.
Since the human body doesn’t produce methionine you have to get this amino acid from the foods you eat or from supplements. Fish, meats, and seeds such as sesame seeds contain a high amount of methionine.
Your body can produce cysteine on its own but consuming foods such as eggs, poultry, brussels sprouts, oats, and milk are all great sources of this amino acid. The recommended dosage of methionine is 250mg, but taking too much of this amino acid can cause side effects. Meanwhile the recommended dosage of cysteine is 100mg daily. By supplementing your diet with these two amino acids will improve the percentage of sulfur in your hair, which will lead to thicker and healthier hair.
Another amino acid that plays a huge role in how well your hair grows is arginine. This amino acid helps stimulate hair growth by improving blood flow to your hair root.
Glutamine is another amino acid that can help you grow healthy hair naturally. This amino acid helps grow healthy hair by supplying sulphur. The body naturally produces glutamine, but as you get older the production of this amino acid decreases.
Lysine is an essential amino acid that helps repair damaged hair and produce collagen. Collagen can improve blood circulation, which will lead to healthy hair growth.
Essential Fatty Acids
Essential fatty acids (good fats) are crucial when it comes to preventing hair loss. Your body cannot produce these, and they are only obtained through your diet. A deficiency of essential fatty acids will lead to your hair being dry, dull, and scalp inflammation.
Omega 3 and omega 6 oils are the essential fatty acids or good fats that will benefit your hair. Omega-3 fatty acid helps your hair by improving the elasticity of your hair, nourishing hair follicles, improve hair thickness and strength, improve circulation in your scalp, and prevent dry hair. The other essential fatty acid is omega-6 and it helps prevent hair loss by controlling loss of water in hair and improve the condition of your scalp.
We as humans need vitamins in order for our body to function the way it’s supposed to. You either get vitamins from the food you eat or from supplements because your body can’t produce them itself. When it comes to your hair vitamins are very important.
It’s important to note that even though taking vitamins can help regrow hair, taking some vitamins in excess can actually lead to hair loss. With that being said always make sure you take the recommended dosage of whatever vitamin supplement you decide to use in your daily hair regrowth regimen.
Collagen is one of the most important building blocks for your hair. It provides your hair with the protein it needs to stay strong and healthy. Vitamin C is essential to maintaining healthy collagen for your follicles. The best food source for vitamin C are citrus fruits like oranges and grapefruit. The recommended daily dosage is 90mg per day.
If your hair is always dry then vitamin A might be deficient in your daily diet. However, too much vitamin A intake can lead to hair loss. Great sources of vitamin A include broccoli, carrots, sweet potatoes, squash, bell peppers, liver, and spinach. The recommended dosage for vitamin A is 900 mcg for men and 700 mcg for women.
Vitamin E helps keep the cells of hair follicles strong and healthy. Nuts are a great source of vitamin E. The recommended dosage of vitamin E supplements is 10mg per day.
B vitamins help keep the follicles of your hair nourished. One of the most important B vitamins for strengthening the hair is B7, which is also called Biotin. Biotin is so beneficial for the hair that it’s also sometimes referred to as vitamin H for hair. The recommended daily dosage for biotin is 30 to 100mg daily.
Another B vitamin that plays an important role for preventing hair loss and regrowing hair is vitamin B9, which is also known as folic acid. Folic acid helps cells that make up your hair follicles remain strong and continue to grow.
You can get vitamin B9 from vegetables such as lettuce, spinach, kale, broccoli, and cucumbers. If you take this B vitamin in supplement form the recommended dosage is 400 mcg per day.
When it comes to diet and hair loss minerals are vital to preventing further hair loss, promoting hair growth, and keeping the hair you have left healthy. Take a look at the best minerals to take daily for your hair.
Zinc is required to keep your hair follicles strong and healthy. People with zinc deficiency often experience hair loss. Other than keeping the cells that make up hair follicles healthy zinc also helps keep hormone levels regulated and help with absorbing other nutrients.
The best sources of zinc are red meats, liver, poultry, egg yolks, oysters, nuts, and shrimp. The recommended daily dosage for zinc is 11mg.
Copper helps with hair loss by blocking DHT production in the scalp, reducing inflammation around follicles, repair damaged scalp, and helps improve blood flow to the hair follicles. Great sources of copper include shrimp, mussels, oysters, fish, lobster, squid, and most nuts. The recommended dosage is 1mg per day.
A deficiency in this trace element can lead to weakened hair and poor hair growth. Selenium helps keep your immune system strong which helps your body function properly, which leads to healthy hair growth.
This mineral uses foods that contain protein to help your hair remain healthy. Some doctors recommend taking selenium and zinc in combination to fight off hair loss.
Selenium is also an anti-inflammatory that will help prevent hair loss caused by inflammation. Nuts, red meat, fish, and eggs are all great food sources for selenium. The recommended dosage for this trace element is 55 mcg.
If you are deficient in iodine you will most likely experience some level of hair loss. Iodine helps your hair grow healthy by keeping the thyroid gland functioning properly.
The anti-bacterial and anti-viral properties of iodine helps prevent hair loss due to fungus that eats at hair follicles. The best food sources of iodine are seafood and green leafy vegetables. The recommended dosage is 150 mcg per day.
Iron deficiency is a huge cause for a lot of the hair loss cases today. Iron helps transport oxygen throughout your body including your hair. Without enough oxygen your hair will become brittle and begin falling out. The best sources of iron include red meat, poultry, fish, and vegetables. The recommended dosage of iron is 10mg to 15mg per day.
A lot of people (especially women) suffer from hair loss due to hormone imbalance. Silica helps you maintain healthy hormonal balance, which will prevent hair thinning and hair loss. This mineral also helps by bonding with other minerals in your body and taking nutrients to the hair.
Moreover, silica helps with the production of keratin sulfate, which is an important component of your hair shaft. The best food sources of silica are rice, barley, grains, cherries, almonds, apples, seeds and green leafy vegetables. The recommended dosage is 10 mcg to 15 mcg daily.