Keratin, the protein that makes up the majority of the hair shaft, relies on dietary protein. The body breaks down dietary protein into amino acids, which are then used to build new proteins, including keratin.
The hair growth cycle includes the anagen (growing), catagen (transitional), and telogen (resting) phases. Adequate protein intake is crucial for the anagen phase, where the hair grows actively. Protein deficiency can shift the hair prematurely into the telogen phase, resulting in hair loss.
Protein helps maintain the strength and elasticity of hair, preventing breakage. When the hair lacks sufficient protein, it can become weak, brittle, and more prone to damage.
Chicken, turkey, beef, and pork provide complete proteins containing all the essential amino acids.
Salmon, mackerel, and shrimp are not only rich in protein but also omega-3 fatty acids, which can support hair health.
Milk, cheese, and yogurt are excellent sources of protein and also provide other hair-beneficial nutrients like vitamins D and B12.
Legumes, nuts, seeds, and whole grains offer protein and other nutrients like zinc and biotin, which are important for hair health.
Protein deficiency can lead to hair thinning, hair loss, and a noticeable decrease in hair growth. The hair's condition can also deteriorate, becoming dry, brittle, and weak.