Fats: 15-30%
Low fat diets destroy hair, but the wrong kinds of fats won't do you any favors, either.
True olive oil is the single best-documented fat for beneficial health effects. As much as possible, added oils and fats should come from olive oil. You can cook with it and garnish with it. Sadly, almost all the oil that is imported is adulterated due to the massive influence of organized crime in Europe. Buy certified California-grown olive oil instead. I buy a big bottle right after harvest and stash it in my deep freeze, unfreezing it to refill a smaller bottle so it doesn't oxidize much throughout the year. Other decent fats include naturally-occurring fats in fruits like avocado and also peanut and canola oils.
Fatty fish are the main source for healthy dietary omega-3 fats that the body can use. While flaxseed is great for other reasons, you can't actually use the ALA omega-3 from plant sources with any efficiency. Fish are where it's at. If you don't want to eat animal-derived products for ethical reasons, try algal oil that contains DHA and EPA.
Nuts are an excellent source of healthy fats. Many studies have specifically linked the consumption of 1-2 servings (moderate handfuls) of nuts a day to good heart health.
Monounsaturated animal fats are also fine in moderation.
Bad Fats
Saturated fats are not fine! Despite the recent hype, yes, saturated fats are clearly bad for you, even when they come from grassfed beef or butter. Limit these severely--red meats to 2 servings or less a week, and butter the same. Dairy products that are part skim are better than full fat, and cheese with fat should be limited also because of high levels of advance glycation end products (AGEs).
Palm oil is possibly even worse than red meat fat. The benefits of eating, not spreading on hair/skin, of coconut oil is primarily documented in contrast to palm oil. Coconut oil versus olive, peanut, or canola oil does not yet have any documented benefit, but it's definitely a smart choice over butter or palm oil!
Frying, including deep frying or pan frying, makes even healthy oils far less healthy and causes AGEs to form at extremely high rates.
Protein: 10-20% of calories
Adequate protein is crucial for hair growth, as hair is made of protein, and protein sources are also the best sources for most B vitamins and many trace minerals. A diet should be lower in protein if you are younger and less active. If you are highly active and young, 15% is good. If you are over 65, 15-20% is best because people stop absorbing protein as well, regardless of activity level.
Protein from plant sources should ideally be at least half of all your protein. Many meats are pro-inflammatory, and the amino acid mix from plant sources are less aging than animal sources. Aging is bad for hair! The remainder of protein can come from animal sources, ideally the following:
Seafood, Especially Fatty Fish: 2+ servings per week
Fatty fish twice a week and as much other seafood as fits your diets are good for the body and hair. Don't eat high-PCB and mercury fish more than once a week, though.
Dairy: 1-3 servings a day
Dairy is still the best dietary source for bio-available calcium--and calcium supplements have all kinds of health issues associated with them, so dietary sources are far, far better. Low-sugar dairy, such as kefir, unsweetened yogurt, and fresh cheeses are best, especially if they are also skim or part-skim. At least one serving a day is needed even with lots of calcium-rich other foods, unless you are eating lots of fish with bones (as some people do with anchovies canned sardines and salmon).
Lean White Meats
Poultry is a healthy source of many amino acids and trace elements.
Eggs: Up to 5 a week
Up to five eggs a week is still shown to be healthy! Eggland's Best or pastured eggs are healthier than conventional. Organic doesn't matter.
Gelatin
Gelatin and broth/stock made with animal skin are an important source of amino acids that tend to be in short supply in modern diets that are incredibly important for hair-building. You can take these however, but I stick with caplets because I just don't like gelatin all that much, and I don't eat yogurt fast enough to keep it from gelling unpleasantly with pure gelatin. 3g a day is a great goal. This has been shown in numerous studies to increase hair.
Bad Protein
Preserved Sausage and Deli Meats
These are class 1 carcinogens. They have a weak effect, but limit them to once a week! They are very pro-inflammatory. Not good for hair.
Red Meat
Eat lean cuts of red meat no more than twice a week. Even grassfed beef and wild game has unhealthy fats. The added amounts of omega-3, monounsaturated, and CLA are very, very negligible, unfortunately, and don't offset the effect of the saturated fat.
Bookmarks