Which nutrients stimulate hair growth and what is the right food for hair growth and thickness. Check it out here!
Hair is made from the food we eat, and by reviewing our diet and making sure we are taking in nutrients that are effective for hair growth, we can easily grow strong and durable hair.
And also hair loss is a big problem and not just for men. But what if I told you that I have a solution?
Recently, I've been making only one change to my diet, and my hair is growing like crazy. In fact, it may have something to do with improving other parts of the body.
This blog will look at the nutrients your body needs for hair growth and the superfoods that you can find these nutrients in.
In this article, I will also introduce recommended foods that are rich in nutrients good for hair growth and can be easily incorporated into your daily diet.
Related: Do Broccoli Sprouts Help Hair Growth
Related: Food And Drinks That Cause Hair Loss
Related: Is Zinc Good For Scalp
Which Nutrients Stimulate Hair Growth
Zinc
Zinc is an essential nutrient for hair growth.
The main component of hair is a protein called keratin. Zinc is needed for the synthesis of keratin.
A deficiency of zinc makes it difficult to produce strong hair, leading to thinning and hair loss.
Zinc also works to inhibit "5-alpha-reductase," the causative agent of AGA (male pattern baldness).
According to the American Dietary Association, the recommended intake of zinc is 10 mg for adult men and 8 mg for adult women.
Since it is a nutrient that is often lacking in our daily diet, it is advisable to consciously eat zinc-rich foods if you are concerned about your hair.
Vitamins B2 and B6
Vitamins are nutrients that act like "lubricants" in maintaining physical health. They help regulate the scalp environment and stimulate hair growth by activating metabolism.
Vitamins B2 and B6 and vitamin C are especially important for hair growth.
Vitamins B2 and B6
Among vitamins, vitamins B2 and B6 are especially important to be aware of.
Vitamin B2 activates cell metabolism. It promotes the division of hair matrix cells and supports hair growth.
In addition, it also suppresses excessive sebum secretion, which prevents pores from becoming clogged, thereby preventing hair loss.
Vitamin B6 helps protein metabolism, thereby promoting the absorption of dietary protein and contributing to the creation of healthy scalp and hair.
Vitamin B6 is also necessary for the production of keratin, the main component of hair.
Lack of vitamins B2 and B6 can cause hair loss and loss of hair volume, so make a conscious effort to consume them in your daily diet.
Vitamin C
Vitamin C is another important nutrient in hair growth.
Vitamin C helps the body produce collagen. When sufficient collagen is produced, the scalp and underlying capillaries become flexible and strong. As a result, necessary nutrients will be able to reach the hair matrix cells, creating an environment conducive to hair growth.
Vitamin C also increases the absorption rate of zinc, so taking vitamin C in combination with zinc is doubly effective for hair growth.
It also promotes the secretion of anti-stress hormones and prevents the deterioration of the scalp environment due to stress.
Vitamin C is an essential nutrient for a healthy scalp. Tobacco smokers are especially prone to vitamin C deficiency, so they should either cut back on smoking or consume more vitamin C.
Protein
Protein is the building block of hair.
99% of hair is made of keratin, a type of protein. Therefore, a lack of protein makes hair thin and prone to falling out.
In order to grow strong hair, it is necessary to consume sufficient amounts of protein in the daily diet.
However, consuming too much animal protein can have the opposite effect on hair growth by reducing blood flow.
Therefore, it is recommended to actively consume vegetable protein found in soy products.
Isoflavones
Isoflavone is a nutrient abundant in soybeans and other crops. It suppresses sebum secretion and promotes collagen production.
It also suppresses the action of 5-alpha-reductase, which is the cause of AGA (male pattern baldness), and prevents hair loss.
Omega-3 fatty acids
Omega-3 fatty acids are effective in regulating the scalp environment. They are abundantly contained in blue fish such as mackerel and sardines.
Polyphenol
Polyphenols have a strong antioxidant effect and help prevent aging of the scalp and hair loss and thinning.
Foods For Hair Growth And Thickness
Liver
Liver is rich in zinc and B vitamins, and is a great food for hair growth.
It also contains protein, which is a material for hair, and vitamin A, which helps promote blood circulation, so it should definitely be included in your diet.
Citrus fruits
Citrus fruits are rich in vitamins.
In addition to the vitamin C and B vitamins mentioned above, they also contain vitamin A, which promotes blood circulation, and vitamin E, which has antioxidant properties, making them a great source of nutrients effective for hair growth.
Nuts
Nuts are also recommended for hair growth.
Almonds are particularly effective in preventing thinning and hair loss due to their high zinc content, and they also contain vitamin B2 and vitamin E, killing two birds with one stone.
Peanuts are also rich in protein, vitamin B, vitamin E, and zinc.
Nuts are easy to eat, so it is a good idea to keep them on hand.
Natto (fermented soybeans)
Natto is rich in vegetable protein, which is a good material for making hair.
In addition, it contains soy isoflavone, which is a super food that can help prevent AGA (male pattern baldness) by suppressing male hormones.
Azuki Beans
Azuki beans are high in polyphenols, which are antioxidants that play a role in improving the scalp environment.
Polyphenols can also be obtained from red wine, but excessive alcohol consumption may have the opposite effect on hair growth.
Azuki beans also contain saponins, which have the effect of thinning the blood.
When blood flow in the scalp improves, nutrients are able to reach the hair matrix cells, making it easier for healthy hair to grow.
Eggs
Eggs are packed with nutrients necessary for hair production.
First, there is protein, the building block of hair. Then, biotin, which is classified as a B vitamin, supports the production of hair.
Aim to include one a day in your diet.
Dairy Products
Dairy products are rich in high-quality protein.
In addition, they contain many vitamins, calcium, and other nutrients that are helpful for hair growth.
To avoid excessive fat intake, we recommend using low-fat milk and yogurt.
Oysters
Oysters are rich in protein, vitamins, and minerals.
In particular, their zinc content is among the highest of all foods.
Eating oysters provides protein and zinc at the same time, which is very helpful for hair growth.
Green and yellow vegetables contain many nutrients, including vitamins.
Vitamins are essential for protein metabolism and healthy hair growth. They also improve the scalp environment.
Cocoa
Cocoa contains high levels of polyphenols.
The antioxidant effect of polyphenols helps keep the scalp healthy and creates an environment conducive to hair growth.
Soy milk
Soy milk is rich in soy isoflavones.
By acting in the body similar to female hormones, it suppresses sebum secretion and promotes collagen production.
It also suppresses male hormones that cause hair loss, making it very effective in combating thinning hair in men.
Green tea
Catechins in green tea have antioxidant properties.
They help prevent cell deterioration due to oxidative damage caused by ultraviolet rays and other factors, and help maintain a healthy scalp environment.
Caffeine also dilates capillaries and improves blood flow to the scalp.
Coffee
Coffee also contains caffeine, which helps improve blood circulation to the scalp. It also contains polyphenols, which provide antioxidant benefits.
However, to avoid a loss of sleep quality, coffee should be avoided before bedtime.
What Happens To Your Hair If You Are Undernourished?
Thinning hair, hair loss
Nutritional deficiencies inhibit healthy hair growth, causing hair to become thinner, lose volume, and fall out more easily.
Hair is made from the food we eat. If the necessary nutrients do not reach the hair matrix cells in the scalp properly, strong hair cannot be produced.
Since various nutrients such as protein, zinc, and vitamins are involved in the growth of hair, it is essential to keep a good balance of these nutrients in your diet.
Insufficient nutrition also affects the scalp environment.
When the scalp is unhealthy, it becomes inflexible and hard, and blood flow to the capillaries under the skin is reduced.
This will prevent adequate nutrition from reaching the scalp, which will also lead to thinning hair in this regard.
Gray hair
Nutritional deficiencies can also cause an increase in gray hair.
Hair is originally created in a gray state and is later colored with melanin pigment.
Melanin is made by cells called melanocytes. And when the function of these melanocytes slows down, gray hair grows.
Generally, this is due to cell deterioration caused by aging, but the same thing can also happen when cells are weakened due to nutritional deficiency.
If your gray hair seems more noticeable than your age, consider whether you are suffering from nutritional deficiencies due to an unbalanced diet.
Effective Ways To Get Nutrients For Hair Growth
Keep a good quality of sleep
Sleep is very important for hair growth. The period of deep sleep after 2 to 3 hours of sleep is called the "golden time.
The golden hour is the time when growth hormones are most actively secreted, which also promotes hair growth.
If your sleeping hours are irregular or your autonomic nervous system is disturbed, you will not be able to fall into a deep sleep and will waste the golden hours.
For hair growth, it is important to provide a good sleeping environment.
Try to get a good night's sleep by avoiding caffeine before bedtime, relaxing before sleep, and paying attention to bedding such as duvets and pillows.
Maintain a regular diet.
As we have seen, hair growth requires a great many nutrients. Therefore, it is essential to improve your diet.
Since hair grows little by little every day, a balanced diet must be maintained for a long time.
It is effective to take mainly protein, which is a material for hair, together with zinc and vitamins that help their metabolism.
Since carbohydrates and meat dishes are not enough to provide adequate nutrients, vegetables and fruits should be consciously included in the diet.
If you find it difficult to obtain nutrients from your daily diet alone, it is also recommended to use hair growth supplements.
Exercise moderately.
Aerobic exercise, such as light jogging or fitness, is also effective for hair growth.
Aerobic exercise improves blood flow throughout the body. Furthermore, it is believed that the number of capillaries increases, allowing blood to efficiently circulate to every corner of the body.
Improved blood flow will help nutrients reach the scalp, which will help prevent thinning and hair loss.
Moderate exercise also plays a role in relieving stress and improving sleep quality.
Stress management.
Stress can cause thinning and hair loss, so it is necessary to take measures against stress.
Stress on a daily basis causes an imbalance in the autonomic nervous system, which does not function well.
As a result, the hair cycle is disrupted, normal hair growth is inhibited, and hair loss increases.
Stress can also have a negative impact on appetite and sleep quality.
Find a stress reduction method that works for you and try to avoid too much stress.
Smoking, dieting, and drinking in moderation.
Smoking cigarettes constricts blood vessels and reduces blood circulation, making it difficult for nutrients to reach the scalp.
In addition, nicotine destroys large amounts of vitamin C, which is necessary for hair growth.
Excessive dieting is also a major enemy of hair growth. It leads to nutritional deficiencies and increases the risk of thinning hair.
Drinking alcohol should also be moderated.
When alcohol is broken down, amino acids necessary for hair synthesis are consumed. Excessive alcohol consumption also reduces gastrointestinal digestion and absorption, which can easily lead to nutritional deficiencies.
Hair Care.
It is also important to support hair growth with proper hair care.
Amino acid-based shampoos that are gentle on the scalp are recommended.
The "sodium lauryl sulfate" and "sodium laureth sulfate" shampoos often used in commercial shampoos have high detergency, so care is needed after shampooing to ensure that no residue is left behind.
Regular scalp massage is also effective for hair growth.
Gently massaging the scalp promotes blood circulation in the scalp, making it easier for nutrients from the diet to be distributed throughout the scalp.
Are There Foods That Hinder Hair Growth?
Stimulants
Stimulants such as chili peppers can stimulate blood circulation in moderate amounts, but too much of them can cause excessive sweating and sebum production, which can easily clog pores.
Caffeine in coffee and tea is also a kind of stimulant. When it enters the body, it is said to inhibit the function of adenosine, which promotes hair growth.
As already mentioned, caffeine has its merits, so there is no need to completely stop drinking it, but be careful not to drink too much.
Fat content
Eating only fatty foods can increase sebum production, clogging pores and causing hair loss.
Also, fatty foods are high in calories, so neutral fat tends to accumulate. Increased neutral fat in the blood causes blood to become sluggish, and blood flow to the scalp also worsens.
Excessive sebum production also poses the risk of seborrheic alopecia.
If you are concerned about your hair, eat a well-balanced diet with a minimum of fatty foods.
Salt
A diet high in salt also makes the blood sluggish and worsens blood flow.
Be especially careful if you frequently eat fast food, snacks, ramen noodles, etc. Too much fat and salt intake can lead to thinning hair.
Alcohol
When alcohol is consumed, the body loses amino acids that would otherwise be used to make
hair in order to break down the alcohol.
Alcohol also puts a strain on internal organs, which may interfere with nutrient absorption and metabolism.
Avidin
Avidin is a nutrient found in the white part of eggs. It is known to bind to a nutrient called "biotin" and prevent its absorption.
Since biotin is a nutrient that helps build hair, too much avidin can lead to biotin deficiency and thinning hair.
In fact, biotin is also found in eggs, but be aware that if you stir the yolk and white together while they are raw, as in egg rice, for example, the avidin will prevent the absorption of biotin.
However, avidin does not bind to biotin when heated, so there is no problem with cooked egg dishes.
When eating eggs, boiled or fried eggs are recommended. You can consume biotin, which is effective for hair growth, without the negative effects of avidin.
Nutrients contained in hair growth supplements
Ingredients that compensate for nutritional deficiencies
Zinc - Used in synthesizing keratin from protein
Millet Extract - Contains cysteine and methionine, amino acids necessary for hair production
L-lysine - Promotes keratin synthesis and supports hair growth
Collagen - peptide Improves scalp environment
Keratin hydrolysate - Provides material for building strong hair
Vitamins - Various hair-growing effects, such as improving zinc absorption, promoting hair growth, and stimulating blood circulation
Ingredients for hair loss and poor circulation
Saw palmetto - Inhibits the action of "5-alpha-reductase" that causes AGA
Isoflavone - Acts like female hormones to prevent hair loss
Natsushiro Goku Extract Contains parthenolide, which is effective in improving scalp environment
Capsaicin Chilli pepper-. Promotes blood circulation and growth factor production
Chrysanthemum - Increases growth factors and activates hair matrix cells
Ginseng Improves blood circulation and promotes hair growth
Summary of Nutrients for Hair Growth
I have introduced nutrients and recommended foods that are effective for hair growth.
The first step in combating hair loss is to improve one's diet. No matter how excellent hair growth products you use, if your diet lacks nutrients, you will not be able to grow strong hair.
Please take another look at your daily diet and consider whether you are getting enough of the nutrients you need.
If you are concerned about improving your diet alone, consider using hair growth supplements.
Take in the nutrients that help your hair grow and improve thinning hair and hair loss.
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