Your scalp and hair health can be indicators of your inner health. Following a dermatologic diet for a healthy scalp and hair will improve your overall level of health. Implementing the diet on a daily basis will help you experience the healing powers of food in a tasty, low-cost manner. Check with your doctor first if you have any medical conditions.
Centered Around Balance
A dermatologic diet needs to be centered around eating a wide range of foods. Proper nutrition plays an essential role in hair health, according to the Mayo Clinic. Eating nutrient-rich foods from each food group will help you follow a well-balanced diet. According to the United States Department of Agriculture, food groups include grains, fruits, vegetables, milk, beans and meat.
Avoid Certain Diets
Any healthy scalp and hair dermatologic diet must stay away from popularized diets. Avoid diets that concentrate on eating specific foods to the exclusion of other foods. Diets that seem to be the current rage, otherwise known as fad diets, need to be avoided. These diets lack substantial nutrition and can lead to unhealthy hair and poor scalp health, according to the Mayo Clinic.
Know the Importance of Adequate Protein
A dermatologic diet needs to include proper amounts of protein. Protein deficiency is a leading reason for hair loss and poor hair health, according to both the Mayo Clinic and the American Academy of Dermatology. Improve your diet by eating animal- or plant-based protein sources. Animal-based sources include fish, poultry, red meat and dairy. Plant-based protein sources include nuts, seeds and legumes such as lentils, split peas and dried beans.
Include Adequate Amounts of Iron
Iron deficiency can lead to poor hair health. Iron is needed to make red blood cells and carry oxygen throughout your body, including to your scalp and hair. Improper amounts of iron can result in losing or damaging hair. Consume iron via food supplements or dietary sources. Animal sources of iron include shellfish and organ meats, according to the American Academy of Dermatology. Meat increases iron absorption rates. Plant iron sources include seeds, legumes and iron-fortified cereals.
Include Vitamin C
Vitamin C can help with iron absorption, according to the Iron Disorders Institute. Vitamin C can be sold as a individual food supplement or included as part of a multivitamin product. Most vegetables and fruits contain this hair- and scalp-healthy nutrient. Citrus fruits contain the highest levels of vitamin C. Citrus fruits include tangerines, grapefruit, oranges, lemons, oranges and limes. Pure fruit juices also contain high levels of the nutrient.
Include Beta Carotene
Beta carotene, a form of vitamin A, helps your body absorb iron. Plus, as an antioxidant, this nutrient can fight free radicals that want to damage your scalp and hair. Beta carotene is responsible for the brightness of fruits and vegetables, including carrots, sweet peppers, melons, leafy greens, beets, mangoes, squash and prunes. Eating whole foods provides the best nourishment, according to the Iron Disorders Institute. The nutrient can be included in a multivitamin supplement as well. Too much vitamin A can be harmful to hair health, according to the American Academy of Dermatology.
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