Experts agree that a healthy diet with the right combination of protein, iron and other nutrients can help improve health and increase hair growth. A healthy hair is hair that is growing properly from each follicle, does not break easily, and connects to a healthy scalp, is shiny and manageable. A balanced diet can give your hair all the nutrients it needs to meet the definitions for healthy hair.
How To Increase Hair Growth
Your hair needs the same well balanced diet that provides all the recommended vitamins, minerals and other nutrients needed for good health in the rest of your body. A strand of hair is made up primarily of proteins, which means your hair needs protein to grow. Hair and nails are the two protein fibers.
At any given time, about 90% of your hair is in the growth phase. For each individual hair, this growth phase lasts from 2 to 3 years. At the end of that time, the hairs enter a resting phase that lasts about 3 months before they fall and are replaced by new hairs. If you do not get enough protein in your diet, a disproportionate number of hairs can enter the resting phase.
A typical scalp has approximately 120,000-150,000 strands of hair, and throws about 50 to 100 strands of them every day. Most people do not realize that a small amount. But if an unusually large number of hairs enter the resting phase, at the same time, hair loss can become noticeable.
Nutrients to Increase Hair Growth
Protein is not the only nutrient needed to maintain hair health. You also need iron, vitamin E, and minerals like selenium, copper and magnesium to help keep your hair in good shape. Not getting enough iron can cause hair loss. The best source of iron in the diet is meat, mainly meat from organs such as the liver or heart. But there are problems with consuming a lot of organ meat. Lean meat, however – pork, beef and fish – are good sources.
Good sources of iron vegetables are fortified cereals, soybeans, pumpkin seeds, white beans, lentils and spinach. The problem with non-animal iron is that the body absorbs iron less efficiently from plants. It is possible to eat a vegetarian diet but pay attention to iron.
Although the evidence is still unclear, some studies suggest that vitamin D may play a role in the hair cycle. We can get vitamin D from the sun. But dermatologists do not recommend a lot of exposure to the sun. You can also get vitamin D from fortified foods like milk, orange juice and cereals.