Saç dökülmesinin nedenleri I Sağlıklı saçlar için nasıl beslenmeli
If you’ve recently experienced more hair fall, noticed thinning strands, or your hair becomes brittle easily, the problem might lie in your diet. Experts emphasize that a lack of protein has a direct impact on hair health.
SAÇIN TEMELİ: PROTEİN
Protein is essential not only for muscle development and fat burning but also for maintaining healthy hair. Essentially, hair strands are made mostly of keratin, a type of protein. When you don’t get enough protein, keratin production slows down, causing your hair to lose both strength and volume.
Dr. Ross Kopelman, a hair transplant surgeon at Kopelman Saç Restorasyonu in New York, New Jersey, and Florida, explains, “Protein deficiency manifests as increased hair loss and fragile strands. The body prioritizes amino acids for vital organs needed for survival, which results in reduced or halted hair production.”
A lack of protein can lead to thinning, hair loss, and breakage. In fact, a study published in Dermatology Dergisi found that low protein intake is associated with widespread scalp thinning.
Here are some recommendations for daily protein intake to help keep your hair healthy:
Kadınlar: At least 46 grams per day
Erkekler: At least 56 grams per day
Dr. Kopelman notes that for most adults, consuming about 1–1.2 grams of protein per kilogram of body weight is enough. However, for those under stress, dieting, or recovering from surgery, the requirement can increase to as much as 1.6 grams per kilogram.
KERATİN ÜRETİMİ İÇİN ÖNEMLİ AMİNO ASİTLER
In the production of keratin, the amino acids lizin ve sistein play a crucial role.
Lizin: It assists in the formation of hair fibers and improves iron absorption.
Sistein: It contributes to the creation of sulfur bonds that reinforce hair strength.
These amino acids are plentiful in protein-rich foods such as eggs, fish, poultry, legumes, and seeds. Dr. Kopelman adds, “Patients who include complete, amino acid–rich protein sources in their meals tend to notice a significant improvement in their hair.”
A well-planned plant-based diet can also support hair health. Combining legumes with grains helps ensure a complete protein intake. Additionally, it’s important to note that deficiencies in iron, vitamin B12, zinc, and vitamin D can trigger hair loss.
TAKVİYELER MUCİZE YARATMAZ
Protein supplements can be useful for individuals who struggle to meet their daily protein needs. However, Dr. Kopelman cautions, “Extra powdered supplements do not override genetic factors, hormones, or other limiting conditions. They should not replace a balanced diet but only be used to fill nutritional gaps.”
Hair follicles continuously require amino acids from protein. Meeting your daily protein goals, distributing it evenly across meals, and supporting this with a broader lifestyle approach that includes managing hormones, stress, micronutrients, and genetic factors is one of the most effective strategies for maintaining healthy hair.
Odatv.com
