Expert Opinion

How Much Protein is Necessary to Avoid Hair Fall

Luxurious, thick hair is the dream for everyone; however, for many people the health of the hair is only limited to washing, cleaning and maintaining hair externally on a regular basis. How many of us realize that the health of the hair is something that is also determined by what we feed our bodies?

Having a healthy balanced diet, rich in protein is one the best ways to keep your crowning glory at its best! This article will further discuss how protein plays a pivotal role and how much of it would you need on a regular basis.

Suggested Read: The Only Thing You Haven’t Tried to Avoid Hair Fall

Finding the root

Hair health is dependent on several factors that may range right from pollution, iron deficiency, excess Vitamin A, zinc or protein deficiency, genetic hair problems, stress, poor hair care or certain diseases. The best way to approach treatment is identifying the root cause and addressing it. Most times, it is due to the faulty eating habits that our body suffers therefore it is best if you work on making your diet balanced with the correct inclusion of macro and micronutrients.

Protein recommendations

The best way to get more protein in your diets is by including complete protein sources like chicken, fish, lean meat, eggs, dairy products, pulses, beans and legumes, unsalted nuts, and the like. However, for people like vegans or vegetarians who are unable to get enough of complete proteins in their diet, should try and get proteins through supplements and complimentary proteins. According to the RDA the average suggestion for protein for adults is between 0.8-1 gm. protein per kg of body weight /day. For those with a higher level of activity level, a range of 1.2-1.35 gm. per kg of body weight per day is suggested.

Protein Sources to choose from:

Oily fish- Choose from Salmon, Herring, Mackerel which are high in n3 fatty acids and lend shine and strength to hair. Have up to 2-3 portions per week.

Nuts– Nuts offer a great range of nutritional benefits, complete with protein, minerals and healthy fat. Limit to 4-5 pieces of nuts per day.

Eggs– Eggs are one of the best sources of protein and also provides a complete amino acid profile.

Suggested Read: Protein & Biotin For Hair Growth- Does It Really Work?

Pulses and beans: Packed with protein, zinc, vitamins and minerals, beans and lentils should form an important part of a healthy hair diet.

Dairy products – Milk, yogurt and cheese are rich in protein as well as calcium, which contribute to hair growth and thickness. Aim to have around two to three portions of dairy a day.

Whey protein- High in Biological value, this is one of the highest ranking and one of the best good quality protein source to go for! Whey protein has a complete amino acid profile and is also fortified with minerals and vitamins that not only helps you meet the daily protein demand but also helps with micronutrient requirement.

Takeaway note

Different proteins offer different benefits. Consuming a healthy balanced diet, drinking plenty of water throughout the day and maintaining a clean head works. For those who find it hard to get enough protein for whatever reasons, you can always opt for protein supplemental support to help maintain the balance in the diet.

Add OZIVA Protein & Herbs Shake to Your Diet if your diet is lacking in proteins.

If you want a detailed nutrition consultation, drop us a mail at nutrition@oziva.in or call us on 9769298556 and our experts will help you with your fitness goal