There’s no shortage of hair products that claim to make your hair fuller, healthier, and stronger. Indeed, the right hair care products can go a long way in visibly improving the look and feel of your hair. But if you want to support your scalp and its natural growth cycle, the right topical hair products are not enough. Believe it or not, what’s on your plate might be the secret ingredient.
Can you really improve your hair by eating it? Experts say it’s possible, especially by focusing on one macronutrient: protein. Here, let’s take a look at how protein intake affects hair growth and how to consume the right amount of protein for healthier, thicker hair.
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Does protein promote hair growth?
Fun fact: Your hair is actually made up of keratin, a very tough protein, which Marisa Gershick, M.D., a board-certified dermatologist at MDCS Dermatology, says gives it structure and strength. Masu. “Eating enough protein helps your body produce keratin, which supports hair growth,” she explains. In addition, protein maintains the health of the scalp and creates a favorable environment for hair growth.
The type of protein you’re consuming is also important. “Protein sources that are beneficial for hair growth, health, and thickness include red meat, fish, eggs, beans, nuts, dairy products, and soy,” explains Gershick. “These foods provide essential amino acids, the building blocks of keratin that strengthen and thicken hair.”
According to the Recommended Dietary Allowance (RDA) for the average adult, you need about 0.8 grams of protein for every 2.2 pounds of body weight each day. For example, if you weigh 140 pounds, you’ll need (140/2.2 x 0.8), or about 51 grams of protein each day. Bonnie Taub-Dix, RDN, founder of BetterThanDieting.com, says that while most people consume an adequate amount of protein each day, some individuals may need more protein. Masu. “If you feel like you’re losing muscle or often feel weak or tired, you may need to increase the amount of protein you consume,” says Taubdix.
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How protein can improve hair health
If you’re serious about improving your hair with protein, Garshick says the process may take some time. “It usually takes about three to six months to see noticeable results in hair health from a protein-rich diet,” she explains. “Hair growth is a slow process, and individual results may vary depending on factors such as overall health, age, and genetics.” That being said, Garshick recommends that for healthier, fuller hair. We provide important steps for
Increase your protein intake: Include more protein-rich foods (red meat, fish, eggs, beans, nuts, dairy products, and soy) in your diet. Eat a balanced diet: Make sure your diet is balanced with other essential nutrients like iron, zinc, vitamin D, and biotin that support hair health. Consider protein supplements: If you can’t meet your protein needs through diet alone, consider taking protein supplements like whey or collagen. Try topical treatments: To strengthen your hair externally, use hair care products that contain protein, such as shampoos and conditioners with keratin. Make hydration a priority: Drink water to keep your hair hydrated and support your overall health.
While adding protein to your diet and hair care routine is beneficial, it’s important to note that protein won’t solve all hair loss situations. “While it’s true that protein supports hair growth and strength, as well as improving hair appearance and preventing hair loss, it’s also true that if you’re bald, consuming large amounts of protein can help your hair grow back. It doesn’t mean anything,” Garshick explains. “We lose hair for a variety of reasons, some of which are out of our control, such as genetics.” If you’re experiencing sudden hair loss, it’s best to talk to your health care provider. Good, says Taubdix.
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How to get more protein in your diet
To get more protein into your diet, Taub-Dix says, it’s easy to make a few adjustments to meet the daily recommended amount. “For reference, 3 ounces of poultry meat is shaped like a playing card and contains about 21 grams of protein,” she explains. “A cup of Greek yogurt provides about the same amount. A handful of almonds provides a whopping 6 grams of plant-based protein.”
Based on this, Taub-Dix says you can easily increase your protein intake by adding a cup of cottage cheese or 1-2 tablespoons of nut butter to your breakfast to jump-start your morning protein intake. says. Here are some other ways to add protein to your diet.
Protein-rich foods for a healthy diet for hair
2 hard-boiled eggs (13 grams protein) 1 ounce walnuts (4 grams) 1 ounce pistachios (6 grams) 1 cup cooked lentils (18 grams) 1 cup 2% cottage cheese (23 grams) 3 low-sodium turkey slices (18 grams) 1 cup (41 grams) chickpeas 1 cup (18 grams) edamame
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