A well-rounded diet is an important factor in hair and scalp health. Hair is primarily made up of protein, so be sure to eat at least 45 grams of protein daily. Good sources include: lean meat.
In our practice we routinely encounter individuals with poor protein intake and accelerated pattern hair loss. These individuals can respond well to various treatments only when adequate dietary protein intake is restored. Our normal daily protein requirement is about . 8 grams per kilogram of body weight, per day.
Eating adequate protein is important for hair growth because hair follicles are mostly made of protein. A lack of protein in the diet has been shown to promote hair loss ( 2 ). Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth.
Eggs, berries, shrimp, fatty fish, tofu, legumes, nuts and cottage cheese are great sources of protein. Adding these foods to your diet can prevent hair loss over time and make the hair look healthier. Protein supplements can also be taken if you feel that dietary consumption is doing no good for your hair.
Interestingly, consuming too much protein can also lead to hair loss. This is because when the body has an excess of protein, it will start to excrete the excess through the urine. The hair follicles are then deprived of much-needed nutrients, which can lead to shedding and thinning.
Lean meats like fish and chicken, eggs, and soy products are good sources. Eat one serving every day. Because trace minerals like iron, magnesium, zinc, and biotin also affect hair, it's a good idea to take a daily multivitamin. The right foods can be really good for your 'do, but hair loss has many causes.
Sources of Biotin
Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes) [2,12].
Hair loss may occasionally be caused by lack of protein in the diet. Some people who go on crash diets that exclude protein or who have abnormal eating habits may develop protein malnutrition. When this happens, the body will help save protein by shifting growing hairs into the resting phase.
Eggs are also rich in biotin, a B vitamin essential for hair growth and overall scalp health. Try to eat one egg daily or every alternate day.
Take a wet or dry strand of hair and stretch it gently. If it doesn't stretch easily, snaps quickly, and feels dry, brittle or rough, it means you need more moisture. If your curl stretches but doesn't bounce back into shape, and the hair feels gummy or musy, it means you need more protein.
Sources of Biotin
This includes walnuts, peanuts, cereals, milk, and egg yolks. Other foods that contain this vitamin are whole meal bread, salmon, pork, sardines, mushroom and cauliflower. Fruits that contain biotin include avocados, bananas and raspberries.
Bananas. Bananas are one of the most popular fruits worldwide. They're packed with fiber, carbs, and micronutrients like B vitamins, copper, and potassium ( 14 ). One small banana (105 grams) also provides approximately 0.2 mcg of biotin, or 1% of the DV ( 4 , 8 ).
Your hair may look and feel dry, brittle, dull, and stiff. If you take a closer look at your hair, protein overload may also cause split ends and breakage. It may also shed more. If you're noticing more strands on your comb or brush than usual, that could be a telltale sign of high protein hair.
For most women who are experiencing hair loss, a good protein goal is 1-gram protein per 1 pound of body weight. For example, if you're a 150lb woman, that means aiming for 150 grams of protein per day.
Of all nuts, walnuts are the biggest source of vitamin B7. They contain 9.5 micrograms of biotin per serving.