Diet Plan For Hair Growth Female: Every female wants to have healthy and beautiful long hair. Many will even go to extreme measures to make it happen. One of the easiest ways to do this is by following this Diet Chart For Healthy Hair. You need protein, vitamins and a lot of minerals just to keep your hair looking healthy.
Why is hair hygiene important? Because, having clean hair is the key to good physical health and well-being. Hair is also an important factor when it comes to self- confidence.
Diet Plan For Hair Growth Female
Losing your crowning glory can be particularly difficult for women. But there are ways to cope.
Losing your hair as a woman, especially if you’re young or at a vulnerable time in your life, can badly affect your confidence.
Hair loss, known medically as alopecia, is fairly common. It’s estimated, for instance, that around 40% of women aged 70 years or over experience female-pattern baldness – the most common type of hair loss, which is thought to be inherited.
What causes hair loss in middle-aged women?
As you hit your 40s and 50s, hair loss becomes more common. For most women, this is genetic. And, once menopause hits, hot flashes start and hair loss may become worse. Aside from genetics and hormones, the effects of certain hair care practices tend to catch up in these decades.
Here’s more on these three common causes of hair loss in middle age.
1. Genetics
The most common reason for hair loss in both men and women is genetics. You can inherit the genes for hair loss from one or both of your parents. In women, hereditary hair loss usually starts after the age of 40. Roughly 40% of women have noticeable hair loss by the age of 50. And less than half of women get through life with a full head of hair.
Hereditary hair loss looks a little different in women than it does in men. You might find that your part is wider or your hairline is further back than it used to be. In most women, hair thinning progresses slowly over years but, without treatment, it might affect the whole scalp.
Women tend to lose less hair than men do. But it’s important to acknowledge that, compared to men, women tend to socialize less and have poorer quality of life because of hair loss. Fortunately, early treatment can stop and even reverse the process in most cases.
2. Menopause
With menopause comes a dramatic drop in estrogen levels. This causes hair to become thinner (especially at the top and sides of the scalp) and to grow more slowly. Some women will also notice more facial hair. If you are prone to hereditary hair loss, menopause makes it worse.
Another possible reason for hair loss after menopause is a condition called postmenopausal frontal fibrosing alopecia. In this type of hair loss, inflammation destroys hair follicles and leaves scarring, affecting the hairline and the eyebrows. The sooner this is diagnosed and treated the better. Once scarring sets in, hair cannot grow back.
3. Hair styling
In middle age, we often pay for what we did when we were younger. When it comes to hair, this could mean all the traumatic styling we did in our 20s and 30s. Relaxers and hot combs cause inflammation. Braids, weaves, and tight ponytails put pressure on hair roots. These practices damage hair follicles and can lead to scarring and permanent hair loss. The first sign of styling-related damage might be thinning at the hairline or loss of hair at the top of the scalp.
If you regularly style your hair, try adopting some of these preventative measures to keep your hair intact:
- Loosening braids around the hairline
- Keeping braids in for no longer than 2 to 3 months
- Making thicker-diameter braids or dreadlocks
- Using hair extensions and chemical or heat relaxers less often
- Avoiding bonding glues for weaves
- Removing weaves or extensions every 3 to 4 weeks
- Alternating hairstyles
- Using lower settings on blow-dryers and hot irons
- Giving the hair a break from styling
Hair loss treatments
It can help to address the physical aspects of hair loss. Try to find out everything you can about hair loss and the treatment options available to you.
A proven treatment for female-pattern baldness is a hair lotion containing minoxidil. After using it, many women see improvements, including a slowing or stopping altogether of balding, as well as thicker hair.
Always contact a GP or dermatologist for advice before starting or finishing any treatments or medicine for alopecia.
Ways to cope with hair loss
It’s also important to address the psychological impact of hair loss. If you’ve lost your hair, even temporarily, life will be easier if you can accept what’s happened and learn to live with your altered appearance.
How does diet impact hair growth?
Hair is continuously growing and being replaced, and the follicles are constantly creating new hairs from nutrients in the body.
The foods people eat affect how their hair grows and its quality. Certain proteins, fats, vitamins, and minerals are especially important for strong, healthy hair.
Eating a varied, nutritious diet can also boost nail and skin health. The changes will be most noticeable in people who previously had vitamin or nutrient deficiencies. Even so, it may take a while to see the positive results, in terms of hair growth.
The American Academy of Dermatology estimate that people lose 50–100 hairs each day. Shortly afterward, new hairs regrow from the same follicles. Head hair usually grows around 6 inches per year.
The following sections look at key nutrients for hair growth and which foods contain them.
1. Eggs
Eggs are a good source of biotin, a mineral that may help boost hair growth.
Thinning hair and a loss of body hair are two symptoms of a biotin deficiency. Other symptoms include rashes around the face and anus, skin infections, and brittle nails. Biotin deficiencies are rare.
Many dietary supplements for hair growth contain biotin. However, there is little scientific evidence that biotin improves hair, skin, or nail health.
Examples of other foods that contain biotin:
- meat, including fish
- nuts
- seeds
- some vegetables, such as sweet potatoes, spinach, and broccoli
Eggs also contain other compounds that can boost hair growth, including L-lysine, vitamin D, and certain minerals. Read on for more information.
2. Brazil nuts
Brazil nuts are an excellent source of selenium, a mineral that may help boost hair growth.
Authors of a scientific reviewTrusted Source note that selenium is involved in creating hair. They report that newly forming hair takes up selenium after receiving trace elements from the blood.
However, too much selenium can cause brittle hair and hair loss, along with nausea, skin rashes, and nervous system problems.
The recommended upper limit for selenium in adults is 400 micrograms (mcg)Trusted Source. Brazil nuts are very rich in selenium — one brazil nut offers 68–91 mcg — so people may wish to limit their intake to around four Brazil nuts per day.
Selenium concentrations in plant-based foods vary with geographic location and soil content.
Other foods that contain selenium include:
- meat, including liver and fish
- eggs
- milk and other dairy products
- breads and cereals
3. Fatty fish
Healthful fats are an important part of every diet, and omega-3 fatty acids are good for the heart as well as the hair, skin, and eyes.
Fish can be good sources of omega-3s as well as vitamin D, which can boost hair health.
In addition, people who eat fish have a reduced riskTrusted Source of various chronic diseases, and eating fatty fish helps keep the heart healthy, lowering the risk of heart attack and stroke.
In a 2018 animal study, researchers found that fish oil extract containing docosahexaenoic acid, an omega-3 fatty acid, boosted hair growth by increasing the activity of certain proteins in the body.
Also, a small-scale study found that taking omega-3 supplements along with marine proteins could reduce hair loss, though the researchers noted that it did not specifically promote hair growth.
The richest fish sources of omega-3 fatty acids are:
- salmon
- mackerel
- tuna
- herring
- sardines
People who follow a vegetarian or vegan diet can get omega-3s from the following plant-based sources:
- walnuts
- seeds, such as flaxseeds and chia seeds
- flaxseed oil, soybean oil, and canola oil
- algae, such as spirulina
- fortified foods
4. Foods fortified with vitamin D
Some research suggests that vitamin D may help improve hair growth
Vitamin D is also important for muscle, nerve, and immune system functions.
In most American diets, fortified foods provide the bulk of the vitamin D. Some foods that tend to be fortified include:
- breakfast cereals
- orange juice
- yogurt
- margarine
- soy drinks
Other foods that contain vitamin D include:
- fatty fish
- beef liver
- cheese
- mushrooms
5. L-lysine sources
Certain amino acids in protein-rich foods may help promote hair growth, and L-lysine is one example.
L-lysine is also present in the hair’s root, and it is responsible for the shape and volume of the hair.
An L-lysine deficiency can cause hair loss, but getting enough of this amino acid can prevent this issue and promote regular hair growth.
People can take L-lysine supplements. It also exists, as dietary protein, in the following foods:
- meat
- eggs
- beans
- lentils
- nuts
- spirulina
Diet Chart For Healthy Hair
Hair fall and baldness is increasingly becoming a problem for most people who love to eat junk food, follow an unhealthy eating pattern and have a stressed lifestyle. Hair fall can also be caused by anxiety, insomnia, hair abuse or excessive use of chemicals like bleaching treatments, perming and coloring. Soft drinks, snacks like fried, overcooked junk snacks, caffeine, alcohol and nicotine have detrimental effects on the nutrients that enhance hair growth. Stress, some medications and poor dietary habits are known to retard hair growth. Eating right, exercising, relieving stress and getting plenty of sleep will help you maximize your hair growth. Also, incorporating healthy foods in your day-to-day diet will lead to a healthy hair growth.
As hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in restricted hair growth and even hair loss. Choose chicken, turkey, fish, dairy products and eggs as excellent sources of protein along with vegetarian sources such as legumes and nuts. Eat the correct balance of the following nutrients including protein, vitamins and minerals to supply hair with all that it needs to remain shiny, lustrous and strong. Iron is an especially important mineral for hair and too little iron is a major cause of hair loss. The hair follicle and root are fed by a nutrient rich blood supply. When iron levels (serum ferritin) fall below a certain point, you may experience anaemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding. Animal products such as red meat, chicken and fish provide iron with a high bioavailability, meaning the iron is readily available to the body. Vegetarians can raise their iron stores by including lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.
Diet Chart
| Sunday | |
| Breakfast (8:00-8:30AM) | 2 capsicum omelete + 1 multigrain bread toasted + 1 cup milk |
| Mid-Meal (11:00-11:30AM) | 1 cup coconut water |
| Lunch (2:00-2:30PM) | 50gms salmon fish curry + 1 cup beans vegetable + 2 multigran chapatti + beetroot salad |
| Evening (4:00-4:30PM) | 1 orange |
| Dinner (8:00-8:30PM) | 1 cup potato and drumstick curry + 2 chapatti + salad |
| Monday | |
| Breakfast (8:00-8:30AM) | 2 beetroot parantha + 1/2 cup curd |
| Mid-Meal (11:00-11:30AM) | 1 cup pomegranate |
| Lunch (2:00-2:30PM) | 1 cup potato carrot vegetable + 2 chapatti + 1 cup curd + salad |
| Evening (4:00-4:30PM) | 1 avocado |
| Dinner (8:00-8:30PM) | 1 cup palak paneer + 2 chapatti + salad |
| Tuesday | |
| Breakfast (8:00-8:30AM) | 1 cup vegetable rice flakes + 1 orange |
| Mid-Meal (11:00-11:30AM) | 1 cup guava |
| Lunch (2:00-2:30PM) | 1 cup lotus stem + 2 chapatti + 1/2 cup curd + salad |
| Evening (4:00-4:30PM) | 1 cup fish pakora + green chutney |
| Dinner (8:00-8:30PM) | 1 cup arhar dal + carrot salad + 2 chapatti |
| Wednesday | |
| Breakfast (8:00-8:30AM) | 2 onion capsicum omelette + 1 cup low fat milk |
| Mid-Meal (11:00-11:30AM) | 1 cup watermelon |
| Lunch (2:00-2:30PM) | 1 cup pumpkin vegetable + 2 chapatti + 1 cup collard beans salad |
| Evening (4:00-4:30PM) | 1 cup sprouts salad |
| Dinner (8:00-8:30PM) | 1 cup palak paneer + 2 chapatti + tomato salad |
| Thursday | |
| Breakfast (8:00-8:30AM) | 2 multigrain toasted bread + 1 spinach omelete + 1 gooseberry |
| Mid-Meal (11:00-11:30AM) | 1 cup aloe juice |
| Lunch (2:00-2:30PM) | 1 cup fish curry + 1 cup brown rice + beetroot salad |
| Evening (4:00-4:30PM) | 1 cup lemon water |
| Dinner (8:00-8:30PM) | 1 cup potato and capsicum + 2 chapatti + cucumber salad |
| Friday | |
| Breakfast (8:00-8:30AM) | 2 broccoli and egg omelette + 1 toasted wheat bread ith peanut butter |
| Mid-Meal (11:00-11:30AM) | 1 cup green tea + 1 tsp honey + 5-6 almonds |
| Lunch (2:00-2:30PM) | 1 cup baked kale with mushroom and tomato + 1 cup brown rice |
| Evening (4:00-4:30PM) | 1 cup brussel sprout salad |
| Dinner (8:00-8:30PM) | 1 cup cabbage peas + 2 chapatti + cucumber salad |
| Saturday | |
| Breakfast (8:00-8:30AM) | 1 cup quinoa salad + 1 cup orange juice |
| Mid-Meal (11:00-11:30AM) | 2 apricots |
| Lunch (2:00-2:30PM) | 1 cup sweet potato curry + 1 cup brown rice + carrot salad |
| Evening (4:00-4:30PM) | 1 cup musk melon |
| Dinner (8:00-8:30PM) | 1 cup fenugreek with pea vegetable + 2 chapatti + onion salad |
Do’s And Dont’s
Do’s
- Do regular exercise
- Follow proper diet.
- Have a weekly scalp massage to provide stimulation to the hair follicles.
- Get plenty of rest and sleep to allow your body to grow hair.
Dont’s
- Avoid unnecessary brushing, combing or handling. Use a soft, round bristles brush.
- Avoid hot shower.
- Smoking.
Food Items You Can Easily Consume
- cereals- fortified cereals and Wholegrains
- milk and milk products- skim milk, yogurt, cottage cheese
- meat- lean chicken, fish (salmon), eggs, oysters, beef
- fruits and vegetables- blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries, avocado, orange/yellow coloured vegetables such as carrots, pumpkins, onions and sweet potatoes
- nuts and seeds- pumpkin seeds, chia seed, almonds and walnuts
- pulses and legumes- kidney beans, chickpeas, masoor dal, moongs beans
- oils- sunflower oil, avocado oil, soybean oil, cod liver oil
Why Is Hair Hygiene Important
Washing your hair moisturizes and promotes growth
Washing your hair regularly also promotes growth. This is because hair washing involves gentle scalp massaging which stimulates the hair roots and increases blood flow to your hair.
Also, using amoisturizing sulfate-free shampoo keeps your hair moisturized and reduces irritation. It also makes hair easier to detangle thereby reducing hair breakage and stress on the scalp.
Clean hair prevents build-up of germs
If you go for long without cleaning your hair properly, it encourages the growth and accumulation of lice and fungi. This is only made worse when you keep hair products (like combs, hair towels, and brushes) in a damp area and then use them afterwards. This is because damp hair products encourage fungal growth which can get in your hair when you use them.
All the product build-up, sweat, and sebum produced by your hair can be a perfect breeding ground for germs. But if you follow a regular washing routine with an effectivewash day combo, you can prevent all that.
Clean hair can help reduce flaking
Your skin secretes oil and sebum as a way of protecting the skin from damage and dehydration. Irregular hair washing causes this sebum to accumulate on your hair, and coupled with the dirt, dead skin, and dust, can cause flaking. But if you wash your hair regularly, you can reduce the chances of battling flakes
Washing your hair is good hygiene
The main purpose of washing hair is to keep it clean. According toKatie Becker in theAllure article“6 Reasons You Actually Need to Wash Your Damn Hair”, shampoo is simply basic hygiene and you should never go long without washing your hair.
Who doesn’t love the smell of freshly cleansed hair? Most importantly, clean hair makes sure that you liberate your scalp from being a breeding ground for germs.
You can never place too much importance on washing your hair. It is absolutely necessary if you want to avoid buildup, flaking and other germs that might have a chance to grow if you do not maintain a regular washing routine. How often do you wash your hair? Let us know in the comments. We won’t judge!