Many factors contribute to hair health, including genetics, environment and health and nutrition status. Will a nutritious diet ensure thick hair? No, but it certainly helps. Consuming a nourishing diet which includes protein-rich foods (especially meats, beans and dairy products), brightly colored fruits and vegetables (full of antioxidants), certain grains and beans, as well as adequate amounts of omega-3 fats may help keep your scalp healthy and hair shiny and thick.
Protein-Rich Foods and Dairy Products
Not eating enough protein can contribute to brittle, thin hair. Good quality protein is necessary for healthy hair. Dairy products, beans, meat, fish, eggs and poultry are excellent sources of protein. Eat two servings daily of dairy products (such as 1 cup of non-fat milk) and two to three servings of fish, meats, beans or eggs. Yogurt is a great choice because it also supplies healthy bacteria known as acidophilus, which helps your body absorb nutrients. Make sure that the yogurt you choose contains live active cultures.
Folate and Zinc
Beans, including lima, pinto and navy beans, are excellent sources of the folic acid (known as folate in food sources). The body needs folate to produce red blood cells (RBCs). RBCs carry oxygen-rich blood to the scalp, which nourishes hair roots. Folate is also found in leafy green vegetables. Low blood levels of the trace mineral zinc are associated with thinning hair. Food sources of zinc include spinach, pumpkin seeds, crimini mushrooms, sea vegetables, beef and lamb. Do not take a zinc supplement unless under a physician's care.
Vitamins for Thick, Healthy Hair
Vitamin A (in the form of beta-carotene in food), vitamin C and biotin (a B-vitamin also known as vitamin H) all contribute to healthy hair. Vitamins A and C are antioxidant nutrients that fight free radical damage that can lead to premature aging of the hair and scalp. Vitamin C helps to strengthen the hair shaft, preventing breakage (which makes hair appear thinner). Foods rich in these nutrients include citrus fruits, strawberries, sweet bell peppers, Brussels sprouts, sweet potatoes, carrots and apricots. Food sources of biotin (or vitamin H) include Brewer's yeast, barley, corn and soybeans. A deficiency of biotin is thought to contribute to dull, dry, thinning hair.
Omega-3 Fats and Thick Hair
Healthy fats, especially polyunsaturated fats, keep hair healthy and shiny. Omega-3 fatty acids are particularly important. Flaxseed oil is rich in omega-3 fatty acids. About 1 tbsp. daily is necessary for hair health. It ensures adequate oil production from the sebaceous glands which keeps hair pliable. Other foods rich in omega-3 fats include fatty fish such as mackerel, salmon and tuna, as well as walnuts and canola oil. Avocados and olive oil are rich in monounsaturated fats, which help keep hair shiny.
References
- Clinical and Experimental Dermatology; Nutritional factors and hair loss; DH Rushton; July 2002.
- Seminars in Dermatology; Skin signs of nutritional disorders; JS Prendiville and LN Manfredi; Mar 1992
- Advanced Nutrition and Human Metabolism, 2nd ed; JL Groff, SS Gropper and SM Hunt; 1995
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