According to "Foods That Harm, Foods That Heal," a healthy human head has between 80,000 and 150,000 hairs, with a loss of about 50 hairs daily. Abnormal hair loss can be caused by a variety of different factors. Factors that promote hair loss include heredity, hormones, aging, poor circulation, sudden weight loss, iron deficiency, thyroid disease, stress and poor diet. Hair is primarily composed of the protein keratin, but other nutrients contribute to a healthy scalp and hair. Eating a varied diet of foods will help with problematic hair loss.
Niacin
Niacin is a B vitamin that is important for the health and growth of the hair. A healthy diet includes 150 mg of niacin from foods. Good sources of niacin include whole-grain products like oatmeal, brown rice, barley, rye, cereals, yeast, orange juice and mushrooms. These foods also provide other B vitamins needed to produce more of the keratin protein that constructs hair. These B vitamins are panthothenic acid, pyridoxine, inositol and methylsulfonyl-methane.
Biotin
Biotin is included in the vitamin B complex needed for healthy hair. A biotin deficiency is linked to hair loss. You should consume about 300 mcg daily from food. Biotin can be found in nuts and seeds such as walnuts, almonds, pistachios, sunflower and pumpkin seeds. Legumes are also a source of biotin. Black beans, pinto beans, kidney beans and soybeans will supply you with biotin. Other sources of biotin to eat are cauliflower, spinach, liver, chicken breast and salmon for accelerated hair growth.
Zinc
Zinc stimulates hair growth by boosting the immune system. Do not exceed more than 50 to 100 mg daily for best absorption. A wide variety of foods contain the essential mineral zinc. Oysters contain the most zinc per serving. You can also reach the recommended intake of zinc through poultry, red meat, beans, seafood, dairy products and whole grains. Certain nuts, like cashews, almonds and walnuts, also provide you with the mineral needed for hair growth.
Vitamin A
Vitamin A mixed with carotenoids are recommended for a healthy scalp and faster hair growth. Aim for 25,000 International Units, or IU, daily. Vitamin A can be found in low-fat dairy products, like milk, cottage cheese, yogurt and different types of cheeses. Dark green vegetables also contain vitamin A and carotenoids. Good examples are spinach, kale, collard greens, turnip greens and parsley. You may also eat more deep yellow vegetables for an extra dose of the essential vitamin.
Vitamin C
Consume fresh fruits for vitamin C with bioflavonoids to boost the immune system and promote healthy hair growth. In "Prescription for Nutritional Healing, Fourth Edition," Phyllis A. Balch recommends getting 9,000 to 30,000 mg spread out daily. Fruits that contain vitamin C include but are not limited to grapefruits, oranges, strawberries, raspberries, guavas, kiwifruits, papayas and persimmons. Lemons and limes are also good sources of vitamin C.
References
- "Prescription for Natural Cures"; James F. Balch, M.D., and Mark Stengler, N.D.; 2004
- "Prescription for Nutritional Healing, Fourth Edition"; Phyllis A. Balch, CNC; 2006
- "Foods That Harm, Foods That Heal"; The Reader's Digest Association; 1997
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