What you need to eat for hair growth: food list

Rules and features of the hair diet

The main rule of this diet is to consume the right amount of vitamins, proteins, fats and acids, which are responsible for the proper growth and health of hair follicles. You can be on a diet for an unlimited amount of time until you achieve the desired result, but it is advisable to monitor your caloric intake during this time so that it does not exceed 1600 Kcal per day.

In addition, while on a hair diet, it is important to exercise at least a couple of hours a day; this will not only tighten your figure, but also improve the quality of the hair itself and speed up its growth. After all, active physical activity improves blood circulation.

Each substance is a specific set of products:

Squirrels

Thanks to proteins, the structure of hair and nails occurs; with its deficiency, hair can break and nails become brittle. That is why it is necessary to include fish, poultry, chicken or quail eggs, hard cheese, nuts and legumes in your daily diet.

Fatty acid

This element produces collagen and keratin, which regulate acid-water and hormonal balance, the state of the latter affects the thickness of the hair and its beauty, as well as the smoothness of the skin. These substances cannot be produced by the body; they enter it with food. Therefore, the daily menu should contain oils: corn and sunflower.

Retinol (vitamin A)

Vitamin A is responsible for growth, which can be found in beef liver, heart, fish oil, caviar and milk, butter, margarine, sour cream, cottage cheese, cheese, yolk and homemade milk. In addition, a source of vitamin A is keratin, which is found in carrots, onions, hot peppers, lettuce, tomato and pumpkin. But these products do not contain enough vitamin A, so it is recommended to make salads seasoned with sunflower oil from them.

Vitamin C

An antioxidant responsible for the production of collagen and the health of the vessels through which blood passes. A lot of vitamin C is found in oranges, tangerines, black currants, rose hips and sweet peppers.

Vitamin B, B12

They affect cell division and growth, and the life and health of hair depends on this. Foods that contain vitamin B: dairy products, bread, yeast, legumes, liver, cucumber, zucchini, seafood, eggs, nuts, meat, seeds and dried fruits.

Zinc

The most important element for women, because it prevents hair and nails from breaking, making them healthy. Zinc can be found in oysters and pumpkin seeds. A little less of the element is present in other seafood and breads.

Iron

Iron is an equally important element that maintains healthy skin color and hematopoietic organs. It can be found in red meat, wild game, yolks and legumes.

When creating a menu, you need to ensure that products from each list are present daily. If this is not possible, then you can purchase special hair supplements at the pharmacy.

In addition to diet, it is important to massage your head every day, this will improve blood circulation and stimulate hair growth.

Weekly diet schedule

Hair types and diet plan

It turns out that for each hair type and due to individual characteristics, a certain nutrition is necessary.

Meals should be fractional, but five times a day. If you follow all the rules of the diet, then after two months there will be a visible result.

Dry hair that breaks

If your hair is dry and breaks at the slightest impact, you need to include more fatty acids in your diet:

• fish, cereals;
• nuts, especially walnuts;
• avocado;
• olives.

Drinking regime is also important; a person with dry hair needs to drink 1.5-2 liters of water per day. You can drink not only water, but also tea, preferably green, compotes, and so on.

Oily hair type

Due to a lack of vitamin B, hair may become oily, as this may interfere with proper fat metabolism. To avoid this, you should eat more grains, dairy products, chicken eggs, nuts and vegetables. You should avoid fatty and fried foods; it is preferable to eat turkey instead of meat.

Dull and ugly hair

In this case, the body lacks an element such as zinc. In addition, you need to rely on amino acids and tyrosines, which are responsible for the color of the hair and skin itself. Zinc even prevents gray hair. Therefore, it is important for such people to consume daily:

• bananas;
• avocado;
• milk;
• fermented milk products;
• nuts;
• pumpkin seeds.

Carrot

Carrots are the best source of vitamin A and beta-carotene. Their lack in the body can lead to dry scalp, dandruff, itching, and hair loss. With regular consumption of foods rich in vitamin A, the functioning of the sebaceous glands is normalized, collagen synthesis is improved, and hair becomes stronger and more elastic. However, it should be remembered that this vitamin is fat-soluble, so for its full absorption it is necessary to add fat or protein to carrots, for example, yogurt or vegetable oil.

What can be substituted for: melon, mango, pumpkin, apricots.

What foods can be consumed and which are prohibited?

The following foods should not be consumed while on a hair diet:

• fried foods;
• various canned foods;
• fast food;
• semi-finished products;
• spicy dishes;
• sweets;
• baking

What you need to emphasize during a hair diet:

• nuts;
• dairy products;
• vegetables;
• greenery;
• eggs;
• fruits;
• lean meat;
• liver;
• seeds;
• dried fruits;
• cottage cheese;
• cheese;
• wheat germ or bran.

Poultry meat

Poultry meat is a simple and familiar product, but it is richest in protein, which is essential for hair growth. Zinc, iron and vitamins are another nice bonus of this product. They promote health and improvement of hair structure and color, eliminating fragility and split ends.

Substitutes: beef, eggs.

Elena Kobozeva, dermatocosmetologist, comments: “A balanced diet is, without a doubt, very important for beautiful and healthy hair. The daily diet must contain a sufficient amount of animal protein (red meat, poultry, etc.), fish, vegetables, fruits, and seafood. Nuts are a great addition. If you think that your diet is not sufficiently complete, then the deficiency of vitamins and microelements can be compensated with the help of special vitamin complexes. In pharmacies there is a wide variety of similar products labeled “for skin, hair and nails.” They are usually similar in composition and contain all the necessary substances for hair to grow strong and healthy.”

Expert: Elena Kobozeva, dermatocosmetologist Author: Katerina Kapustina
The material uses photographs belonging to shutterstock.com

Advantages and disadvantages

Each diet has its own advantages:

• hair diet improves scalp and accelerates hair growth;
• it also has a positive effect on the body from the inside;
• the immune system improves, a person becomes more energetic and energetic;
• the condition of the skin and nails also improves;
• the abundance of permitted foods allows you to eat tasty, varied food without restrictions, while also losing weight;
• There is no need to give up your favorite foods and feel hungry.

And disadvantages:

• the disadvantage of a hair diet is that you should not expect instant results; it will take two or even three months;
• For people who are accustomed to eating fried, fatty foods, as well as sweets and flour products, such a diet may seem difficult.

How do products affect hair health?

Nutrition affects the condition of a woman’s entire body. Hair is no exception. For their normal growth, they need protein and a full set of essential vitamins and microelements.

1. Iron. Responsible for the synthesis of hemoglobin, which strengthens hair follicles. With a lack of iron, anemia develops, the follicles weaken and are unable to hold the hair shafts.
2. Calcium. Guarantees the density of the hair shaft and prevents hair breakage. In youth, its amount in the body is sufficient; with age, the microelement is washed out, the strands begin to split, lose their shine and brightness of color.
3. Iodine. Stimulates metabolic processes in hair follicles and scalp, strengthens roots, promotes regeneration.

For normal development, hair also needs other components: magnesium, manganese, potassium, zinc. Vitamins, both fat- and water-soluble, are also necessary.

Taking them in the form of dietary supplements is not advisable. Modern research proves that only substances that come from food are fully absorbed.

We present to you the top 10 products that improve hair health and appearance. Consider whether you have enough of the following foods in your diet. If the answer is no, modify your menu quickly.

Fish: The meat of sea inhabitants (especially from the salmon family) is rich in polyunsaturated omega-3 acids, which supply the body with the right fat, which is also necessary for a healthy scalp. With a lack of these substances, the skin can become dry, and the hair can become dull and thin. In addition, fish is an excellent source of protein.

It also contains a lot of vitamin B12 and iron, which nourish the hair and help strengthen it. If you are a vegetarian and do not eat fish, it is recommended to include at least one tablespoon of vegetable oil (flaxseed is best) in your daily diet. You can season salads with it. The main thing is not to heat treat the oil.

Green vegetables Hair needs components present in required quantities in leafy and green vegetables (spinach, broccoli, chard, etc.). They contain vitamins A and C, which help the body produce sebum. This helps prevent dry scalp and acts as a natural conditioner for the hair. Dark green vegetables supply the body with a lot of useful iron and calcium.

Legumes Beans (beans, lentils and others) help strengthen hair due to the content of zinc, iron, biotin, the lack of which very often causes brittle hair. For healthy hair, many nutritionists recommend eating 2 cups of beans or lentils weekly.

Nuts Be sure to include different types of nuts in your diet. Each type of this natural gift has a certain benefit directly for the hair. Thus, Brazil nut is one of the excellent sources of selenium, which improves the condition of the scalp and makes hair stronger. Walnuts are rich in omega-3 fatty acids (namely alpha-lipolenic acid). Almonds and cashews are high in zinc, a deficiency of which is a common cause of hair loss.

Poultry Turkey and chicken fillet is a source of protein that helps strengthen and accelerate hair growth. If there is not enough protein in the diet, hair weakens and becomes brittle. And if there is no protein on the menu for a long time, they become dull and lose color. Poultry meat is especially valued due to the bioavailability of the protein it contains.

Eggs Chicken eggs contain biotin and vitamin B12 - beauty nutrients that help strengthen hair and improve its structure.

Oysters These delicacies perfectly nourish hair due to the presence of zinc, which is a powerful antioxidant. Of course, not everyone can often include oysters in their diet. In this case, their role can be fulfilled, in particular, by lean beef and lamb.

Whole grains Whole grain breads and similar cereals are enriched with many minerals and vitamins, which also make a significant contribution to strengthening hair. This happens due to the presence of iron, B vitamins, and zinc in them.

Dairy and fermented milk products These products (in particular, natural yogurt and milk) are excellent suppliers of calcium, an important mineral for strengthening hair and accelerating its growth. Casein and whey present in milk are also considered very valuable protein components. And if you add nuts, you get a tasty and healthy snack.

CarrotsThis vegetable is rich in vitamin A, which, in addition to its general benefits to the body, is very important for maintaining good condition of the scalp. And, as you know, the healthier the skin, the better the condition of the hair. Eat carrots in their pure form and include them in salads. Heat treat it less often to preserve more nutrients in it.

You can supplement this list with other healthy products: various cereals, dried fruits, vegetables, fruits and herbs.

But you should eat the following food as rarely as possible (or it is better to completely exclude it from the diet, at least for a certain time): - baked goods and sweet flour products; - fatty meat and high-fat cheese; - soda (even low-calorie); - various fatty sauces and mayonnaise; - black coffee and strong tea;

It is advisable to eat five times a day and not overeat. Exactly how much to eat on a hair diet is up to you to decide. It all depends on the characteristics of the body and diet goals. Of course, if you want to lose weight, you should make your diet less high in calories. Agree, simultaneously improving the appearance and condition of your hair and losing a few extra pounds is doubly pleasant.

It is necessary to drink plenty of clean water, the lack of which can also spoil the appearance of your hair. A sufficient amount of water - at least eight glasses a day - stimulates proper blood circulation in the hair follicles and the delivery of various essential nutrients to them.

By regulating caloric intake, sometimes allowing yourself food indulgences, you can stay on a hair diet for any amount of time. After all, in general, it represents a balanced diet without significant restrictions and strict boundaries.

By the way, regardless of whether you are satisfied with your physical shape and whether you want to lose weight, it is very advisable to exercise on a hair diet. Even two to three hours of physical activity per week helps improve blood circulation, which stimulates improved hair appearance and faster growth.

• Since the hair diet includes many products, and the number of forbidden delicacies includes a minimum (and the body can easily do without these dishes), it has practically no contraindications.
• An obstacle to its observance, perhaps, may be diseases that require special nutrition, the principles of which are not similar to the proposed method.
• If you are in doubt about your health, consult your doctor to minimize possible risks.

1. In addition to improving the condition of the scalp and healthier hair, this diet has a positive overall effect on the body.
2. The immune system is strengthened, the person begins to feel more energetic and active.
3. The condition of all skin, nails, etc. also improves.
4. The variety of products offered makes the diet not boring. You can eat tasty, healthy food, improve your appearance and lose extra pounds (if necessary).
5. This technique does not make you suffer from hunger or completely give up some of your favorite foods.

• If we talk about the disadvantages of this diet, it is worth paying attention to the fact that you should not expect instant results when switching to a new diet. To notice a tangible effect, you need to make diet rules the norm for a long time. But in a particularly strict regime, following the method costs about 4-5 weeks.
• A hair diet requires a radical change in eating habits, which may not be easy for people whose diet is far from the norms of a healthy lifestyle, and whose menu contains a lot of sweets, flour products and other non-dietary foods.

Who shouldn't go on a diet?

Due to the fact that the diet becomes healthy and there are no forbidden foods, the diet, in principle, has no contraindications. The only obstacles are those diseases that require a special menu that is not similar to the hair diet method. And if in doubt, you can consult with your doctor (nutritionist, trichologist or therapist) before going on a diet.

Using a hair diet can not only improve its condition and accelerate growth, but also improve the health and functioning of internal organs. The main advantage is that the hair diet has no contraindications, so it can be used even by children and the elderly.

How to understand that hair loss started due to diet?

If you suddenly change your diet, then this is stress for the whole body and a lack of nutrition for the hair. Hair follicles begin to move from the growth phase to the telogen phase (that is, their growth and nutrition stop). They stay in this phase for an average of 3 months. Therefore, the loss does not begin immediately, but after 2-4 months.

The mechanism is like this:

1. the onion cells did not have enough building material,
2. hair ends its growth cycle prematurely,
3. the root dies
4. hair is getting ready to fall out
5. falls out.

This is diffuse telogen effluvium. That is, hair falls out evenly all over the head, but at the temples the thinning may be more noticeable, since the hairs there are thinner, shorter, and lighter initially. Telogen hair after falling out has a small white ball at the end - the root.

To make sure that you did not imagine, you can conduct a pull-test. We take a small strand with our hand and pull it quite firmly. Select strands from 4 sides - in the frontal area, on the back of the head, on the right and left. If after this you have more than 6 hairs left in your hands from each strand, then the test is considered positive.

Another test for hair loss is demonstrated by trichologist Fedor Tonkikh: