Eat adequate amounts of protein
Protein is composed of the amino acids essential for the building of new cells, including hair. Five amino acids are pretty relevant for hair growth: cystine, cysteine, methionine, arginine, and lysine.
Inadequate protein intake over a prolonged period can force the hair to enter the resting phase and shed a few months later. It is evident then that sufficient portions of protein-rich foods should form part of your daily diet. The best dietary protein sources are lean meats, fish, poultry, eggs, dairy products, soy, nuts, grains, and seeds. At least 15% of your daily calories should come from protein-rich foods.
Eat adequate amounts of useful carbohydrates.
Carbs are an essential source of energy and help in the growth of body tissues, including hair. They are a significant source of B vitamins that are vital to healthy hair.
Try to concentrate on consuming non-refined carbs rather than the sugars and white flour that are so prevalent in many over-refined carb products. If possible, increase vegetable intake, fruits, whole grains, brown rice, and potatoes. It is recommended that you obtain 55-60% of your daily calories from the carbohydrates found in these foods.
Achieve a healthy balance of dietary fats.
Fat is used in energy production and can be found in both animal and plant foods. Your body needs sufficient levels of fat to maintain good health. That fat should be obtained from a mixture of lean animal and vegetable sources. Roughly 25-30% of your daily calories should come from these sources.
The right nutritional balance is one that suits your circumstances.
How much of each food group you eat depends on a host of factors involving age, sex, health, and physical activity level. When choosing meals and snacks, take into account the following main principles of sound nutrition:
- Eat a variety of foods.
- Apply moderation to your consumption of junk foods.
- Choose natural and lightly processed foods as often as possible.
- Do not overcook.
Support a nutritious diet with a few carefully chosen supplements.
Following a nutritious diet is essential for good hair health, but on its own, it may not be enough for several reasons:
- Modern farming methods may deplete the nutrient quality of food.
- High-stress levels may diminish nutrients in your body.
- Dieting may affect nutrient levels.
- Aging reduces the ability of our bodies to utilize certain nutrients.
- Exercise can deplete some nutrients.
It may be sufficient to supplement with a well-balanced multivitamin/mineral product but, there are many products available that cater specifically to the needs of healthy hair.