How nutrition fuels healthy hair growth

Dr Lakshmi Kota delves into the vital nutrients and dietary elements that play a pivotal role in promoting optimal hair health.

In the ever-evolving world of aesthetic medicine, the pursuit of vibrant and healthy hair is a common goal shared by many. Beyond topical treatments and procedures, the role of nutrition stands as a cornerstone in achieving luscious locks and combating hair loss.

The foundation of healthy hair

The state of our hair reflects the overall health of our body. A balanced and nutritious diet serves as the foundation for healthy hair and nails. These structures, often considered as exoskeletons, are the first to bear the impact of nutritional deficiencies, emphasising the interconnectedness of internal well-being and external appearance.

Key nutrients for hair health

The journey to healthy hair begins with hydration, emphasising proper protein intake, and ensuring the consumption of essential micronutrients. Nutritional expert recommendations shed light on the profound impact of specific nutrients on hair growth.

Protein: the building block

Hair, primarily composed of keratin protein, demands an adequate protein intake to maintain strength and vitality. Chicken, fish, red meat, paneer, tofu, legumes, dal, and quinoa are excellent sources of protein essential for robust hair structure.

Vitamins and minerals: the hair heroes

Vitamins A, B, C, D, E, biotin, selenium, zinc, irong, riboflavin, and Vitamin B12 emerge as hair heroes. Each plays a unique role, from promoting hormonal balance to supporting DNA synthesis and red blood cell formation. Vitamin D, sourced from fish, mushrooms, and egg yolks, modulates the growth and differentiation of keratinocytes.

Antioxidants: guarding against hair fall

Vitamins Cand E act as antioxidants, controlling hair fall and reducing oxidative damage. Consuming them in combination with iron enhances iron absorption, contributing to overall hair health.

Addressing common deficiencies

Iron deficiency, acommon nutritional shortcoming worldwide, contributes significantly to hair loss. Nutritionists emphasise monitoring serum ferritin levels, an indicator of total body iron stores. Selenium, vital for protein synthesis, and zinc, sourced from fish and meat, demand attention to prevent deficiencies.

Strategic diets for hair loss

For those navigating the challenge of hair loss, a strategic dietary approach becomes imperative. The nutritionist-recommended diet chart includes a variety of nutrient-rich foods.

• Early morning: Amla shot

• Breakfast: 2 eggs with avocado toast

• Mid-morning: Green smoothie with spinach, orange, and chia seeds

• Lunch: Grilled fish or chicken breast with salad, grilled vegetables, and quinoa

• Evening: Watermelon juice with a fistful of nuts and seeds 

• Dinner: Mushroom soup, paneer or tofu wrap, and a side of grilled veggies

• Bedtime: Buttermilk with a spoon of flaxseed powder.

This meticulously crafted diet ensures a balance of complex carbohydrates, good proteins, fats, and fiber – a recipe for supporting cell growth and optimising the results of hair treatments.

Embracing a healthy lifestyle for radiant hair

Beyond diet, lifestyle factors significantly impact hair health.

Nutritionists advocate for:

• Stress management: Keeping cortisol levels low

• Yoga and meditation: Balancing hormones and promoting relaxation

• Regular exercise: Aiding thyroid and diabetes management

• Adequate sleep: 6-8 hours of nocturnal rest for body reset

• Hydration: Flushing out toxins with ample water intake

• Maintaining a healthy BMI: Supporting overall well-being

• Thyroid check: Monitoring thyroid levels for potential hair loss

• Avoiding goitrogenic vegetables: Especially for individuals with thyroid concerns

As we unravel the secrets of nutrition for healthy hair, it becomes clear that a holistic approach encompassing dietary choices and lifestyle considerations is paramount. In the realm of aesthetic medicine, where beauty meets science, the profound impact of nutrition on hair health cannot be overstated.

So, let us unlock the secrets for our patients and help them embrace the journey to vibrant, flourishing hair through the power of nutrition.

About the author: Dr Lakshmi Kota, is the Head Nutritionist, at URLife. She has completed her PhD in Food Science and Nutrition from the University of Georgia.