Have you ever wondered why your hair isn't growing as fast as you'd like, feels brittle or is thinning despite using the best shampoos and treatments? The answer may lie in your diet. While external hair care is important, what you eat plays a huge role in the health of your hair. Your hair follicles need proper nourishment to grow strong, thick and shiny strands. If your diet lacks essential nutrients, your hair can become weak, dull or even start shedding excessively.
Let’s understand how your diet affects your hair and what you can do to fix it.
Protein deficiency:
Hair is primarily composed of keratin, a protein that provides structure and strength. Insufficient protein intake can disrupt the hair growth cycle, pushing hair follicles into a resting phase, which may result in hair thinning and slower growth. This is because the body, when lacking adequate protein, prioritizes essential functions over hair production.
To support healthy hair, incorporate protein-rich foods such as lentils, chickpeas, tofu and greek yogurt into your diet. These sources supply the necessary amino acids for keratin production, promoting robust hair growth.
Lack of healthy fats:
Omega-3 fatty acids are essential fats that play a significant role in hair health. They nourish hair follicles, support scalp hydration and may stimulate hair growth. A deficiency in omega-3s can lead to dry, brittle hair and potentially hair loss.
To ensure adequate intake, include foods like avocados, nuts and seeds (walnuts, flaxseeds, chia seeds), and olive oil in your diet. These foods provide the essential fatty acids that help maintain hair luster and prevent dryness.
Vitamin deficiencies:
Vitamins are vital for various bodily functions, including hair growth and maintenance.
Iron deficiency:
Iron is a mineral that facilitates the transport of oxygen to cells, including those that promote hair growth. Low iron levels can lead to anemia, characterized by reduced oxygen supply to hair follicles, resulting in excessive shedding and weakened hair strands.
To prevent iron deficiency, include leafy greens (spinach, broccoli, kale), lentils, beans, and pumpkin seeds in your diet. These foods provide heme and non-heme iron, essential for maintaining optimal hair health.
Excessive sugar and processed foods:
Diets high in sugar and processed foods can lead to systemic inflammation, which may adversely affect the scalp and hair follicles. Inflammation can disrupt the hair growth cycle, leading to hair loss.
Reducing the intake of sugary snacks, beverages, and processed items can help mitigate inflammation, thereby supporting healthier hair growth.
