1. Eat a balanced amount of protein every day. Protein is essential for healthy hair growth. Just make sure you eat the right amount. Hair is largely composed of keratin, a protein made up of amino acids. To grow new hair, your body must produce more amino acids, which it can only do from consuming protein. Because hair needs these ingredients to promote hair growth using additional over the counter products can sometimes give that extra boost of nutrients and proteins and even promote faster hair growth. Healthy protein sources include lean meat, fish, eggs, nuts, beans, and soy products. Ensuring you have enough protein in your daily diet, the protein will literally give your body the building blocks for new hair growth.
2. Be sure to eat adequate amounts of iron and zinc. Iron and zinc deficiencies can lead to poor hair health or even hair loss in addition to conditions such as anemia. Iron is essential for the transmission of oxygen to your cells (including your hair follicles) and helps your body use protein to build strong hair. Animal sources, such as lean meats, poultry, and eggs are most readily absorbed by your body, but good vegetarian sources include beans, lentils, tofu, and soybeans. Zinc helps your body grow and repair tissue, such as your hair, and keeps the oil glands around your hair follicles working as they should. Get your zinc from peanut butter, lean meat, oysters and crab, poultry, pumpkin seeds, or chickpeas. If you have a zinc or iron deficiency, you may need supplements that should only be taken under the direction of a health professional. Many people can achieve healthy levels of iron and zinc by eating the above-mentioned foods or by consuming fortified grain products, such as cereal, bread, and pasta.
3. Don't cut fat out of your diet. Healthy fats are indispensable to hair growth. Without fat in your diet, your body cannot maintain healthy hair.
- Fat is also very important to the body because it helps it assimilate vitamins that are necessary for hair growth, like Vitamins A, D, E, and K.
- Be sure to limit your fat into to a healthy level and focus on unsaturated fats and fatty acids such as Omega 3.
5. Take B vitamins to avoid hair loss. Anecdotally, B vitamin supplements and topical applications have gained a significant following among those trying to speed up hair growth.
- Though there is little scientific evidence that increased consumption of B Vitamins such as riboflavin and biotin actually leads to healthier hair, deficiencies of these vitamins can lead to hair loss or thinning.Consult with your physician before taking any supplements since hair loss could be a result of something other than a Vitamin B deficiency.
- Good sources of B vitamins include seafood, spinach, oatmeal and other whole grains, soybean products, lean dairy, lean meats, bananas, lentils, potatoes (with the skin), peas, beets, broccoli, and artichokes.
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