A healthy scalp is essential for a healthy head of hair. Good nutrition can do a lot to help keep your skin, scalp and hair strong and beautiful. Your body uses nutrients to feed your organs, and the remaining nutrition goes to your hair, skin and nails. To have healthy hair, take in adequate nutrition to not only feed your hair but also to help keep the skin on your scalp healthy as a solid base for your hair to grow.
Identification
Your scalp is covered with hair follicles, which are made up of epithelial and connective tissue. The root of your hair is housed within the follicle while the portion of hair protruding above the scalp is the hair shaft, according to the Dermatology Online Journal. Hair itself consists of amino acids, the building blocks of protein. These amino acids construct a chain called keratin, which gives hair its strength.
Function
Your hair undergoes a three-phase growing cycle. Each step of the cycles is impacted by your diet. The first phase, anagen, is the active growing cycles that typically lasts from two to six years. The second phase, catagen, is when your hair becomes keratin. The last phase, telogen, is when our hair falls out and the hair follicle reenters the first phase of anagen. This phase is crucial; if your hair fails to reenter anagen, gradually your hair follicles stops producing hair, resulting in hair loss.
Types
Vitamin E foods help promote blood circulation to your scalp and hair follicles. They include sunflower seeds, almonds, olives, mustard greens, parsley and spinach. Foods rich in protein play an important role in the catagen phase, when your hair becomes keratin. Lean meats, poultry, eggs and nuts are excellent sources of protein. Vitamin B foods, such as salmon, tuna, chicken, liver, peas, asparagus, dark leafy vegetables and beans, aid in hair restoration and in the metabolism of amino acids. Carrots, eggs, liver, squash, milk, kale, spinach and bell peppers are excellent sources of vitamin A that help maintain epithelial tissues and normal cell growth.
Studies
A study published in the 2005 issue of the "Journal of Cosmetic Dermatology" found that women with alopecia, or hair loss, who were given niacin, or vitamin B3, had a significant increase in hair growth and hair density. Another study published in the 2005 issue of the "Journal of American Dietetic Association" determined that approximately two handfuls of almonds added to a healthy daily increased vitamin E levels by 18.7 percent.
Considerations
Drinking plenty of water should be the base of every diet, and there are other ways aside from nutrition that can help your hair to look its best. Avoid wearing your hair in tight ponytails, braids or buns, towel drying wet hair and use your fingers to gently detangle your hair, suggests the Mayo Clinic. Keep your hair from breaking by handling it gently; do not twist, rub or pull it.
References
- The World's Healthiest Foods: Vitamin A
- The World's Healthiest Foods: Vitamin E
- Dermatology Online Journal: The Control of Hair Growth
- Medical News Today: Almonds Boost Vitamin E Intake and Lower Cholesterol, New Research
- The World's Healthiest Foods: What Foods are Best to Promote Healthy Hair and Prevent Hair Loss?
- Surviving Hair Loss: A Pilot Study Evaluating the Efficacy of Topically Applied Niacin Derivatives for Treatment of Female Pattern Alopecia
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