Hair grows from the roots, so the key to healthy hair growth lies in working on the health of the scalp and hair follicles.Hair is continuously growing and being replaced, and the follicles are constantly creating new hairs from nutrients in the body.
What people eat affect their hair growth and its quality. Certain proteins, fats, vitamins, and minerals are given importance for strong, healthy hair.
Eating a varied, nutritious diet can also boost nail and skin health. The changes will be most noticeable in people who previously had vitamin or nutrient deficiencies. Even so, it may take a while to see the positive results, in terms of hair growth.
The American Academy of Dermatology estimates that people lose 50“100 hairs each day. Shortly afterward, new hairs regrow from the same follicles. Head hair on an average grows around six inches per year.
Eggs are a good source of biotin, a mineral that helps stimulate hair growth.
Thinning hair and a loss of body hair are two symptoms of a biotin deficiency. Other symptoms include rashes around the face and anus, skin infections, and brittle nails. Biotin deficiencies are rare. Many dietary supplements for hair growth contain biotin. However, there is little scientific evidence that biotin improves hair, skin, or nail health. Examples of other foods including biotin are meat, nuts, seeds, and some vegetables, such as sweet potatoes, spinach, and broccoli
Healthy fats are an important part of every diet, and omega-3 fatty acids are good for the heart as well as the hair, skin, and eyes. Fish too, can be a good source of omega-3s as well as vitamin D, which can boost hair health.
In addition, people who eat fish have a reduced risk of various chronic diseases, and eating fatty fish helps keep the heart healthy, lowering the risk of heart attack and stroke.
In a 2018, in an animal study, researchers found that fish oil extract containing docosahexaenoic acid, an omega-3 fatty acid, boosted hair growth by increasing the activity of certain proteins in the body.
Also, a small-scale study found that taking omega-3 supplements along with marine proteins could reduce hair loss, though the researchers noted that it did not specifically promote hair growth.
People who follow a vegetarian or vegan diet can get omega-3s from alternative plant-based sources like walnuts, flaxseeds and chia seeds flaxseed oil, soybean oil, and canola oil and algae, such as spirulina fortified foods.
Research also suggests that vitamin D may help improve hair growth. Vitamin D is also important for muscle, nerve, and immune system functions. In most American diets, fortified foods provide the bulk of the vitamin D. Some foods that tend to be fortified include, orange juice, yogurt, margarine, and soy drinks.
Certain amino acids in protein-rich foods may help promote hair growth, and L-lysine is one example. L-lysine is also present in the hair’s root, and it is responsible for the shape and volume of the hair. Deficiency in the respective, can cause hair loss, but getting enough of this amino acid can prevent this issue and promote regular hair growth. As people age, they may notice that their hair does not grow as quickly as before and that it is less thick. Some follicles may stop producing new hairs, leading to hair thinning or loss.
This results from a combination of genetics and natural aging processes. Hair shafts also become finer and start to lose their color. Childbirth, stress, thyroid conditions, and a health issue called alopecia can cause more sudden loss of hair. Eating a healthful diet, even one designed to support hair growth, may not address genetic or systemic problems. Aside from aging, illness, and genetics, malnutrition is one of the most common causes of hair loss. Following a healthy, well-balanced diet can help people maintain typical levels of hair growth and replacement.
