Your Hair Cares About What You Eat – Experts Explain

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Your Hair Cares About What You Eat – Experts Explain

The old adage “you are what you eat” holds particularly true when it comes to the health of your hair. 

Nutrition plays a pivotal role not just in maintaining the vitality of your body but also in the health and appearance of your hair. 

Experts across the globe agree that the key to lustrous, strong hair is not just found in bottles of hair products but primarily on your plate.

The Science of Hair

Hair is composed of a shaft, the visible part, and the root, which connects to the skin. The root is encased in a sheath called a hair follicle, located beneath the skin, which promotes hair growth.

Scalp hair experiences three phases: a growing phase (anagen), which constitutes the majority of its life; a transition phase (catagen); and a resting phase (telogen), when it eventually falls out. 

“In order to grow hair, we need to lose hair,” explains Shilpi Kheterpal, an assistant professor of dermatology at the Cleveland Clinic.

Hair exhibits a variety of curl patterns, porosity levels, and thicknesses, all of which differ significantly between individuals, with genetics and ethnicity playing crucial roles in these characteristics.

Defining what constitutes healthy hair can be somewhat elusive. Oma Agbai, an associate clinical professor of dermatology at the University of California, Davis School of Medicine, identifies thickness, length, shine, and strength as indicators of healthy hair. However, signs of poor hair health may include excessive shedding, visibly thinning hair, a dull appearance, and damaged strands with split ends.

The hair’s protein structure primarily consists of keratin, a robust material also found in nails and skin, which gives hair its resilience and strength. Environmental factors such as sunlight, humidity, and pollution, as well as chemical treatments and styling practices, can significantly impact hair’s integrity. 

Nourishing the hair with proper nutrition and gentle care can mitigate these effects and promote a healthy hair cycle, enhancing not only the hair’s appearance but also its overall health.

The Foundations of Hair Health

Proteins, vitamins, and minerals form the cornerstone of hair health. As highlighted by professionals at Philip Kingsley, a balanced diet influences the condition of your hair significantly. 

Iron and ferritin deficiencies are common culprits behind hair loss, observed frequently in clinical settings. Conversely, excessive intake of Vitamin A, found in foods like oily fish, liver, and cheese, can also lead to hair thinning.

Optimal Diet for Hair Growth

For those looking to boost their hair growth, incorporating a mix of protein-rich foods and complex carbohydrates is essential. 

A palm-sized portion of protein—be it from fish, chicken, eggs, or quinoa—is recommended alongside complex carbohydrates such as whole wheat bread, brown rice, or oats. 

This combination not only fuels the body but also supplies the hair follicles with the necessary nutrients to flourish.

Dr. Manmohan Singh from Nirvasa Healthcare underscores the importance of a diet replete with proteins, multivitamins, and minerals. Essential nutrients like omega-3 fatty acids, found in fatty fish and seeds, enhance scalp health and promote hair growth. 

Similarly, zinc helps in sebum regulation on the scalp, thus preventing dandruff and supporting follicle health. Biotin, another hair health superstar, aids in the production of keratin, a protein critical for hair strength.

The Risks of Dietary Trends

While discussing optimal diets, it’s important to consider modern eating patterns and their implications on hair health. There is some evidence that intermittent fasting might increase the risk of hair loss,” indicating that drastic dietary changes can have unforeseen effects. Fasting or cutting out major food groups can deprive your body—and by extension, your hair—of essential nutrients, leading to weakened hair and increased shedding.

Practical Hair Care Tips

In addition to a nutritious diet, choosing the right hair care products is crucial. According to experts at National Geographic, while the market is flooded with hair products claiming to boost hair health, the real testament to their efficacy is their ingredients list. 

Products free from harsh chemicals and rich in natural ingredients are more beneficial for maintaining hair health.

Key Takeaways

Maintaining hair health is a holistic process where diet plays a critical role. Ensuring a balanced intake of nutrients can significantly improve the quality and strength of your hair. 

It’s not just about avoiding hair loss but fostering an environment where hair can grow healthily and strong. 

By choosing the right foods and being cautious about dietary trends like intermittent fasting, you can ensure that your hair remains as vibrant and robust as the rest of your body.

Hallie Howells

Hallie Howells is a skilled dietitian at Dietitian Glasgow, supporting clients with personalised nutrition plans to achieve their health goals and improve wellbeing.