Introduction
Proper nutrition plays a vital role in maintaining healthy hair growth and preventing hair loss. This guide outlines key dietary recommendations backed by dermatological research.
Essential Nutrients for Hair Health
Proteins
- Consume 0.8-1g of protein per kg of body weight daily
- Sources: lean meats, fish, eggs, legumes, dairy products
- Essential for keratin production and hair follicle strength
Iron
- Men: 8mg daily
- Women: 18mg daily
- Sources: red meat, spinach, lentils, fortified cereals
- Critical for oxygen transport to hair follicles
Vitamins
Vitamin D
- 600-800 IU daily
- Sources: fatty fish, egg yolks, fortified foods
- Supports hair follicle cycling
B-Complex Vitamins
- Biotin: 30-100 mcg daily
- Sources: eggs, nuts, whole grains
- Essential for hair structure
Minerals
Zinc
- 8-11mg daily
- Sources: oysters, beef, pumpkin seeds
- Supports hair growth and repair
Meal Planning Guidelines
Breakfast Options
- Greek yogurt with berries and nuts
- Eggs with whole grain toast and spinach
- Fortified cereal with milk and seeds
Lunch & Dinner Options
- Grilled salmon with quinoa
- Lean beef stir-fry with vegetables
- Lentil soup with dark leafy greens
Hydration
- Minimum 8 glasses (2L) of water daily
- Helps transport nutrients to hair follicles
Foods to Limit
- Processed foods high in sugar
- Excessive alcohol
- Foods with high mercury content
When to Seek Professional Help
Consult a dermatologist if experiencing:
- Sudden hair loss
- Patchy hair loss
- No improvement after 3 months of dietary changes