A balanced diet is necessary for a healthy scalp and hair. Low-fat dairy products are good sources of calcium, a key component for hair growth. Protein deficiencies or low-quality protein can produce weak and brittle hair, and can eventually result in loss of hair color. Alpha-linoleic acid and zinc are also found in some nuts and help condition the hair and prevent hair shedding that can be caused by a lack of zinc. Nuts contain high sources of selenium and therefore are important for a healthy scalp. In order to avoid a deficiency, individuals can find sources of biotin in cereal-grain products, liver, egg yolk, soy flour, and yeast. A deficiency in biotin intake can cause brittle hair and can lead to hair loss. Biotin functions to activate certain enzymes that aid in metabolism of carbon dioxide as well as protein, fats, and carbohydrates. Legumes provide protein to promote hair growth and also contain iron, zinc, and biotin. Dark green vegetables contain high amounts of vitamins A and C, which help with production of sebum and provide a natural hair conditioner. The essential omega-3 fatty acids, protein, vitamin B12, and iron, found in fish sources, prevent a dry scalp and dull hair color. While not all hair growth issues originate from malnutrition, it is a valuable symptom in diagnosis. When the body is under threat it reprioritizes its processes – the vital organs will be attended first hair follicles may not be considered a priority. B group vitamins are significantly important for healthy hair, especially biotin. A mild case of anemia can cause shedding of hair. Deficiency will typically show in the hair. anorexia, bulimia and other medical conditions.ĭiets should contain protein, fruits, vegetables, grains, and an appropriate amount of fat. Crash diets cause temporary hair loss due to incumbent nutritional factors e.g. The latter may be restored once the deficiency is addressed. Nutritionists confirm that people with certain nutritional deficiencies tend to have dry, stringy and dull hair, and sometimes experience hair loss. It is important to mention that many of the metabolic requirements of follicle cells (minerals and vitamins) must be satisfied for optimal hair growth. It may be reduced by nutrient deficiency (i.e., anorexia, anaemia, zinc deficiency) and hormonal fluctuations (i.e., menopause, polycystic ovaries, thyroid disease). The speed of hair growth is based upon genetics, gender, age, hormones. The more specific dietary deficiencies, affecting hair growth are to some extent the product of sophisticated techniques of artificial feeding. The most widespread is protein-calorie malnutrition, which is more prevalent in developing countries but is also seen in countries with high standards of living. Many states of malnutrition have important effects on hair growth. A systematic and rigorous approach must be taken when formulating a nutritional supplement for hair due the many factors that affect the eventual efficacy of the treatment. Hair nutrition is therefore a vital part of any treatment regime. NUTRITION AND HAIR LOSS Dr Tabassum Salim MB BS MTTS Trials have indicated that correct nutrition is instrumental in healthy hair growth, and conversely many deficiencies correlate with hair loss. Most healthy individuals have adequate nutrients in their diet however, some people do not have access to good nutrition, others have medical illnesses that predispose them to nutritional deficiency which influence scalp / body hair. Healthy looking hair is in general a sign of good health and good hair-care practices. Hair in particular is slow to respond to any stimulus. Nutrition is a complex subject – the effects of incorrect nutrition are often slow to appear. The 10 top foods that are the foundation of healthy hair diet.
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