この記事の概要
Hair transplant surgery is an effective means of treating hair loss, but proper care after the surgery determines its success. In particular, diet, which aids hair growth, is extremely important. Protein (protein) is essential for the production of keratin, the main component of hair. This column will detail a protein-based meal plan that will aid in hair growth after hair transplantation.
Importance of protein
Hair structure and protein
Hair is made of a protein called keratin. Eating enough protein is essential for healthy hair growth. A lack of protein makes your hair weak and slows its growth.
Type of protein
There are different types of protein, including:
Animal protein: Found in meat, fish, eggs, dairy products, etc., and contains a good balance of essential amino acids.
Plant-based protein: Found in legumes, nuts, and seeds, and combined with animal-based protein, provides a well-balanced diet.
Foods rich in protein
meat and fish
Chicken breast: Low in fat and high in protein. Contains approximately 31g of protein per 100g.
Salmon: Also rich in omega-3 fatty acids and contains about 20g of protein per 100g.
Lean beef: It is also rich in iron and contains about 26g of protein per 100g.
Tuna: Low in fat and high in protein. Contains approximately 30g of protein per 100g.
beans and nuts
Lentils: An excellent plant-based protein, containing about 9g of protein per 100g.
Chickpeas: Great for salads and soups. Contains approximately 19g of protein per 100g.
Almonds: They are also rich in vitamin E and contain about 21g of protein per 100g.
Chia seeds: Contains omega-3 fatty acids and about 17g of protein per 100g.
dairy products and eggs
Greek Yogurt: Higher protein than regular yogurt. Contains approximately 10g of protein per 100g.
Eggs: An excellent source of protein with a complete amino acid profile. Contains approximately 6g of protein per piece.
Cottage cheese: low in fat and high in protein. Contains approximately 11g of protein per 100g.
Meal plan to help hair growth
breakfast
Protein rich oatmeal:
Ingredients: oatmeal, Greek yogurt, berries, almonds.
Method: Add Greek yogurt to oatmeal and top with berries and almonds.
Nutrition: High in protein and vitamin C.
Smoothie bowl:
Ingredients: banana, spinach, protein powder, chia seeds.
Method: Mix all ingredients in a blender, make a smoothie bowl, and top with chia seeds.
Nutrition: Breakfast rich in protein and vitamins.
lunch
Grilled chicken salad:
Ingredients: grilled chicken breast, mixed green salad, avocado, tomato, olive oil.
Method: Slice the grilled chicken breast and top with a mixed green salad, garnish with avocado and tomato, and drizzle with olive oil.
Nutrition: A balanced salad high in protein and omega-3 fatty acids.
Lentil soup:
Ingredients: lentils, carrots, celery, tomatoes, garlic, olive oil.
Method: Boil lentils, add carrots, celery, tomatoes and garlic, stir-fry with olive oil and make a soup.
Nutrition: It is rich in plant-based protein and also provides vitamins and minerals.
dinner
Grilled salmon:
Ingredients: salmon, lemon, dill, olive oil, broccoli.
Method: Marinate salmon with lemon and dill, grill in olive oil and serve with broccoli.
Nutrition: Dinner rich in omega-3 fatty acids and protein.
Stir-fried steak and vegetables:
Ingredients: lean beef, paprika, zucchini, olive oil, garlic.
Method: Slice lean beef and fry in olive oil with paprika, zucchini, and garlic.
Nutrition: Main dish high in protein and iron.
snack
Protein bar:
Ingredients: oats, peanut butter, protein powder, honey.
Method: Mix all ingredients, shape into bars, and chill in the refrigerator.
Nutrition: Protein-rich snacks.
Greek yogurt and fruit:
Ingredients: Greek yogurt, berries, honey.
Method: Add berries to Greek yogurt and drizzle with honey.
Nutrition: High-protein, vitamin-rich snacks.
hydration and supplements
hydration
Adequate hydration is essential for scalp and hair health. Drink plenty of water, aiming for about 2 liters of water a day.
supplement
If you have difficulty getting nutrients from food, consider using supplements. However, it is important to discuss supplement use with your doctor.
Protein powder: An easy way to add protein to your diet.
Vitamin supplements: Vitamins B, C, and E are especially important for hair health.
Omega-3 supplements: If you don’t like fish, take advantage of supplements containing omega-3 fatty acids.
in conclusion
Adequate nutrition is important to maximize success after hair transplant surgery. In particular, protein is an essential nutrient for promoting hair growth. Eat a healthy diet with a well-balanced intake of animal and plant protein. Also consider drinking enough water and using supplements to support healthy hair growth.
Hiro Clinic Hair Transplant
At Hiro Clinic, we recommend Natural Pro FUE treatment, which treats hairless areas where oral treatment or injection therapy is not effective, and leaves almost no visible scars. By harvesting hair roots from the back of the head and shaving the area, post-surgery management is easier, and only the required number is transplanted with a natural-looking finish. It can be performed as a same-day surgery using local anesthesia, provides gradual hair growth at an affordable price, and can be safely performed in Japan.
