How nutrition impacts hair growth

Hair health is deeply connected to nutrition, impacting its strength, shine, and growth. Essential nutrients like protein, iron, zinc, biotin, omega-3 fatty acids, and vitamins A, C, D, and E are crucial for keratin production and healthy hair follicles. A balanced diet, avoiding processed foods and restrictive diets, promotes stronger, thicker hair and better growth.

Hair is made of keratin, so the basic skeleton of hair is a protein. So, a low protein intake will cause weak hair, slow-growing hair, it causes breakage of hair, and the hair tends to fall off. When you have a high level of good protein in your diet, it contributes to good hair growth.There are many micronutrients, like zinc, biotin, and selenium, which also contribute to hair growth by promoting a very healthy growth cycle. They support the hair follicle unit and promote the anagen phase, which is a growth phase of the hair. Similarly, there is a concept of cyclical vitamin therapy, which is extremely important in promoting hair growth, opines Dr. Pravin Banodkar, MBBS, DNB, DD (UK), FIDP Dermatology, Co-Founder & Lead Dermatologist of Skin Beyond Borders.

It helps in maintaining a healthy hair cycle balance where micronutrients, amino acids, certain vitamin complexes, and vitamins are provided on a day-to-day basis, and they maintain the good health of the hair follicle as a unit. We have seen in our practice people who have or follow a very restrictive eating habit, like crash dieting, who suffer from a lot of hair fall, which is called telogen effluvium. Then, vitamin D, vitamin B12, iron, and ferritin are all important vitamins and very essential minerals.They work as oxygen delivery to the follicles. For example, when it comes to iron or antioxidants, when it comes to vitamin B12, ferritin, and vitamin D, and promote hair growth. So, hair is a very rapidly growing organ that requires nutrients. So, nutrition impacts hair.

Dr Shareefa Chause, Dermatologist, Dr Shareefa Skin care clinic, Mumbai, feels hair care is equally important, just like skincare. There are many misconceptions regarding hair growth that need to be cleared. Long, strong, and shiny hair isn’t just about what you apply on the outside; it’s deeply connected to what you eat. Here’s how nutrition plays a vital role in your hair health. If you want long and lustrous hair, then you will have to pay attention to your diet. It is the need of the hour to include healthy foods that support hair growth and help you to fulfill the dream of having glossy hair.Long and lustrous hair is something that many women want. It is sure to amplify one’s beauty. But achieving and maintaining healthy hair is not only about expensive shampoos, products, oils, or salon treatments. True hair health begins from the inside. Yes, that’s right! Just like your skin and nails, your hair will also reflect your inner health. So, understand that the food you eat can have a direct effect on its strength, shine, and growth. While many factors affect hair growth, nutrition is one of the most important and often ignored ones. Remember to consider your nutrition if you want long and healthy hair.Factors affecting hair growth: Did you know? Hair growth depends on several factors, which include are age, genetics, hormones, stress levels, sleep, hair care habits, and most importantly, diet. Poor eating habits, crash diets, or a lack of essential nutrients can invite a plethora of health problems, such as hair fall, dullness, dandruff, and even slow growth. Moreover, certain medications can also impact hair growth. One of the most ignored factors is nutrition.

Understanding nutrition and hair growth

Various studies confirm that the hair is made up of a protein called keratin. For your body to make keratin and support hair growth, it requires an appropriate supply of nutrients like protein, iron, zinc, biotin, omega-3 fatty acids, and vitamins A, C, D, and E. When your body is not getting enough of these, hair becomes weak, brittle, may fall, and even the growth would be affected. Good nutrition ensures your hair follicles are nourished, leading to stronger, thicker strands and better growth.

This is what you need to eat for hair growth: Make sure to include protein in the diet. So, have eggs, fish, nuts, lentils, and dairy. Don’t forget iron-rich foods such as spinach, beetroot, and dates. Biotin in almonds and sweet potatoes and pumpkin seeds will also promote hair growth. Likewise, omega-3 fatty acids: Walnuts, chia seeds, and fatty fish like salmon can be eaten by women. Concentrate on vitamins such as oranges, berries, and vegetables like carrots and broccoli. Furthermore, it is also necessary to avoid processed, canned, oily, and sugary foods. Say NO to soft drinks, alcohol, smoking, or any crash or FAD diet that can weaken your hair from the roots and lead to slow hair growth. So, eating a balanced, nutrient-rich diet can help with hair growth!