Here's some nutrients that contribute to this process:
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Protein: Hair is primarily made of keratin, a type of protein. So by consuming proper protein, it provides the body with the necessary building blocks for hair production.
Recommended male daily intake: 1g of protein / 1lb of bodyweight -
Biotin: Biotin also known as Vitamin B7, is crucial for synthesizing keratin. It strengthens hair and nails, preventing brittleness.
Recommended male daily intake: 30mcg -
Vitamin E: Vitamin E is an antioxidant that improves blood circulation, enhancing nutrient delivery to the hair follicles.
Recommended male daily intake: 10mg -
Omega-3 Fatty Acids: Omega-3 fatty Acids support hair follicle health, reduces inflammation, and also promotes hair growth.
Recommended male daily intake: 450-500mg -
Vitamin A: Vitamin A supports skin health by promoting the production of sebum. Sebum is a natural oil produced by the body that keeps the hair and skin moisturized.
Recommended male daily intake: 900mcg -
Vitamin D: Vitamin D stimulates hair follicles and is essential for new hair growth. Vitamin D is also one of the only vitamins that is found on every cell of the body.
Recommended male daily intake: 15mcg -
Zinc: Zinc plays an important role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly.
Recommended male daily intake: 15mg -
Iron: Iron is necessary for oxygen transport in the blood. Proper oxygenation of the hair follicles is essential for healthy hair growth.
Recommended male daily intake: 10mg
How These Nutrients Work Together:
- Nutrients like proteins, biotin, and zinc directly impact the structure and health of hair follicles, making them more robust and less prone to breakage.
- Vitamins E and D, along with omega-3 fatty acids, improve blood flow to the scalp and facial hair area, ensuring that follicles receive the necessary nutrients and oxygen.
- Vitamins A and E help main a healthy level of sebum, the natural oil that conditions the beard and the skin underneath, preventing dryness and flakiness.
- Iron and Zinc support cell growth and repair, ensuring that the hair follicles are well nourished and capable of producing strong, healthy hair.
Practical Diet Tips for Hair and Beard Growth:
- Incorporating a variety of nutrient dense foods into your daily meals is key to get the nutrients needed for healthy hair and beard growth. Preferably, whole foods such as, beef, eggs, chicken, salmon, sweet potato, fresh fruits, leafy greens, etc.
- When reaching for a snack, be conscious of your decision and choose the smart option. Nutrient dense snacks like fresh fruits or walnuts could be great options. If you are in a pinch, a smoothie could be the perfect thing to hold you over to the next meal.
- Drink plenty of water to support overall health, this includes hair health.
- If you are not getting sufficient nutrients through whole foods, supplementation is a great option to add to your diet.