Hair Structure 

Each hair consists of two parts - the hair shaft, which protrudes from the skin, and the hair root, which is located below the skin level. The deepest part of the root, the hair bulb, is surrounded by the hair follicle, a sheath of skin and connective tissue from which the hair grows. The sebaceous glands are also part of the sheath and produce sebum, which covers, moisturizes and protects our scalp and hair. The hair follicle is attached to a muscle - the hair erector muscle - which allows the hair to stand up and form a phenomenon known as "goose bumps". [1] 

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How our hair looks depends on several factors. Genetics obviously plays a key role, but our diet, lifestyle and proper care also majorly contribute to our hair and scalp health. 

Food to Eat for Hair Growth & Hair Nutrition

After bone marrow, hair is the second fastest growing tissue in our body. It needs plenty of protein, vitamins and other nutrients for a healthy growth - try enriching your diet with the following ingredients and your hair will soon reward you. [2]

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Proteins 

Keratin is a protein that is responsible for the quality, strength and especially the structure of hair. A diet with insufficient protein intake can lead to thin, weak hair, loss of hair color and sometimes even hair loss. Include sufficient amounts of good quality protein in your diet - you may find them in foods such as poultry, eggs, beans and dairy products (low-fat products usually contain much more protein than full-fat products - but remember that healthy fats are also an essential part of a healthy diet and should definitely not be left out).

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Omega-3 Fatty Acids

Numerous studies suggest the positive effect of omega-3 fatty acids on the health and condition of our hair. [3] They are believed to:

• Provide better blood circulation to the scalp, thereby promoting hair growth
• Prevent inflammation of the hair follicles, which directly contributes to hair loss
• Provide a stronger hair structure

It is optimal to supplement your diet with omega-3 fatty acids from natural sources such as fish, flaxseed oil or yogurt. However, if this is not possible in any case, you can use dietary supplements with fish oil as the main ingredient.

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How to Have Healthy Hair: Vitamins Good for Hair

Your diet should also include sufficient amounts of various vitamins, if you want to ensure proper hair growth and quality:

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• Vitamin A - like all cells in the body, hair needs vitamin A for its growth. A deficiency (or even an excess) of this vitamin can lead to hair loss. Main sources of Vitamin A include vegetables (sweet potatoes, carrots, pumpkin, spinach, kale) and animal products (milk, eggs, yogurt or cod liver). [4]
• B vitamins strengthen hair growth by ensuring adequate nutrition of the scalp. They are found in a wide variety of foods, including whole grain cereals, almonds, meat, fish, seafood and dark leafy greens. Individuals avoiding animal products should be especially careful to ensure adequate intake of vitamin B12. [5]
• The role of vitamin D in hair loss is not yet well understood, but its deficiency has been associated with some types of hair loss. [6]
• Vitamins C and E are important antioxidants that can prevent hair damage from free radicals, which are substances produced during all metabolic processes in our body. Good sources of vitamin E are sunflower seeds, almonds, spinach and avocados. [7] Vitamin C is also essential for iron absorption and collagen synthesis. It can be found in strawberries, citrus fruits and peppers. [8]

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Zinc and Iron 

A deficiency of minerals, especially zinc and iron, is also often associated with excessive hair loss. Zinc is important for the growth and repair of many tissues throughout the body, while also supporting the activity of the sebaceous glands. [9] Iron deficiency causes anemia, which causes red blood cells to carry less oxygen to all tissues, including hair cells. [10] Oysters, beef, lentils or spinach can help ensure adequate zinc and iron levels.

Snacks

Last, and no less important for hair growth is sufficient energy. Its level in the body decreases around 4 hours after eating. A nutritious and regular diet will ensure sufficient energy levels throughout the day and help support healthy hair follicles. [11]

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How to Get Silky Hair: Take Good Care of It 

After you grow beautiful and thick hair, it is also important to take care of it properly and maintain its quality. Simple changes in the hair care steps can make your hair shinier and stronger while preventing any possible damage. [12]

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Shampoo 

Washing your hair by rubbing shampoo into the entire length of your hair can damage it. Apply the shampoo in gentle circular motions to the scalp and let it run off as you rinse your hair. Massaging the scalp is a pleasant ritual that will also promote blood circulation and, with it, hair growth. Equally important is choosing a shampoo that is suitable for your hair's needs. 

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Conditioner 

After each wash, be sure to apply conditioner to the ends of your hair. This will leave your hair shiny, strong, easier to comb and some conditioners can even protect it from harmful UV rays. You can also use a hair mask once or twice a week to keep your hair hydrated.

Brushing

Even the way you comb your hair and the choice of the right comb has a big impact on the quality of your hair. You should be especially careful if you comb your hair while it is still wet. Choose a wide-toothed comb to brush through wet hair and don't be afraid to use conditioner or detangling spray. Never brush your hair by force - you can damage both the hair itself and your scalp. Last but not least, don't forget to clean your comb regularly so you don't contaminate your scalp with dirt. 

Drying and styling

Wet hair is very susceptible to damage and can be easily destroyed when drying. Try not to dry your hair by rubbing it vigorously, but just gently wring it out and wrap it in a towel for a few minutes. Of course, the ideal option is to let your hair dry freely, but if you must use a hairdryer, don't forget to use a heat protective spray and blow dry your hair at a lower temperature for a longer time.

Using different styling products, extensions, coloring or perms can also reduce the quality of your hair.

Other 

Several other factors can contribute to hair damage. You should avoid excessive alcohol consumption, low-calorie and crash diets or excessive stress. Certain specific medications may also have an influence on the hair growth and quality. Hair loss can also be a symptom of many conditions, such as hypothyroidism - a condition where the thyroid gland is not working properly, leading to slower metabolism resulting in hair loss, fatigue or weight gain.

Genetics

As already mentioned above, genetics plays a key role in determining hair texture, color, hairline and hair loss.

Hair structure is determined by many genes and alleles, which vary in different populations around the world. Hair type has a specific type of inheritance - incomplete dominance. This means that one allele is not completely dominant over the other. The resulting hair type is therefore a combination of the two and ranges across a spectrum of possibilities. For example, if you have one allele for straight hair and another for curly hair, your hair may be wavy. [13] 

Hair color is also determined genetically. Many genes determine the amount of melanin pigment, the type of pigment, and how it is produced and distributed. [14] There is a distinction between eumelanin, which is responsible for blonde to black hair, and pheomelanin, which is responsible for red hair. [15]  

Baldness and hairline are also related to your DNA. While not all causes of hair loss are genetic, there is what is known as androgenetic alopecia (male/female pattern baldness), which is caused by a combination of genes, hormones and age. [16, 17] 

Genetic testing, such as from Macromo, can help you choose the best hair loss treatment option.

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