Your diet is an excellent way in which to obtain adequate amounts of protein for your hair. The varieties of foods that contain protein are plentiful and can be found in both nonplant-based and plant-based food sources. A protein-rich diet is an essential component in the sustainability and manageability of healthy hair.
Hair Structure
According to Salon Web your hair is "actually dead material when it leaves its root" and is primarily composed of a protein called keratin that is hard and fibrous. This structure of your hair is precisely the reason why nourishing your hair with a protein-rich diet is a proactive way to give your hair the nutrients it needs. According to MayoClinic.com, poor nutrition---specifically inadequate protein and iron---are causes of hair loss.
Protein Diet
MayoClinic.com says as little as 10 percent and as much as 35 percent of your diet should contain protein. Factors such as your blood pressure and cholesterol should be taken under consideration. In general, 50 to 175 g of protein a day is acceptable for a 2,000-calorie a day diet Protein is best utilized by the body when it is part of a healthy, well-balanced diet and consumed from a variety of plant- and nonplant-based food sources. MayoClinic.com notes that high-protein diets should not be followed for extended periods of time because they can promote negative health conditions. Inadequate protein intake---either too much or too little---is bad for your overall health and well-being.
Nonplant Based Protein Foods
Protein from nonplant-based sources---animal protein---also contains saturated fat and "bad" cholesterol, or HDL. Because of this, you should eat animal protein in moderation. Red meat, eggs and dairy products are excellent sources of protein and also fall into this category. However there are healthier foods that will provide the needed protein to support the health and strength of your hair. Fish, seafood and lean meats such as chicken, turkey and lamb are also healthier sources of nonplant-based protein.
Plant-Based Protein Foods
Plant-based food sources are often overlooked for the power they pack in providing protein for your body. Beans, lentils, legumes, nuts, seeds and unprocessed soy are rich sources of protein. Dark green leafy vegetables, cucumbers, apples, oranges, soy beans and cabbage are also some good choices.
Protein Shakes
A well-balanced, protein-rich diet can supply you with the essential amounts of protein to keep you healthy and your hair strong. However, protein shakes are also an option. If you are a vegetarian or vegan that struggles with consuming enough daily protein, if you are concerned about fat content or caloric intake from some of the protein sources or if you are on the go and don't have time to sit down and consume a well-balanced, protein-rich meal, these shakes are a acceptable option. However, according to MayoClinic.com, if you consume protein shakes in excess for regular meals, you'll miss out on the nutritional benefits of whole foods. A protein-rich diet for your hair is most beneficial when predominately consumed from whole foods.
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