The health of your hair depends on the health of your diet. Made of a protein called keratin, hair cannot thrive without the proper nutrition. A lack of certain nutrients can lead to slowed hair growth, dry and brittle hair, flaky scalp and hair loss, but eating a varied diet from all four food groups will translate into a healthier head of hair.
Grains
Due to the mandatory enrichment guidelines set by the FDA in the 1940s, all grain products sold in the United States are rich in iron and B vitamins, nutrients that are essential for hair growth. Folic acid, a B vitamin, and iron play an important role in transporting oxygen to the scalp, while biotin, another B vitamin, helps prevent dermatitis and scaling of the scalp. Although all grain products are good sources of B vitamins and iron, you can get other health benefits by choosing those that are made with whole grains.
Fruits and Vegetables
Fruits and vegetables are packed full of vitamins that are important for hair growth. Vitamins A and C play a role in the function of the sebaceous gland, which secretes the oil needed for healthy hair. Citrus and tropical fruits, as well as tomatoes, are examples of good sources of vitamin C, and carrots, sweet potatoes and spinach contain high amounts of vitamin A. Folic acid, which is also found in fortified grains, is abundant in green, leafy vegetables.
Proteins
Protein is essential for any type of growth in the body, and without it hair can become dry and brittle or may take longer to grow. When consuming animal sources of protein, it is best to choose those that are lower in saturated fat, such as fish, lean meats, poultry and eggs. In addition to providing protein, some foods in this group are good sources of essential fatty acids, which are also important for hair health and growth. Specifically, nuts and seeds provide ample amounts of omega-6 fatty acids, while fatty fish (i.e. salmon, tuna, herring, trout and mackerel) are some of the best sources for omega-3 fatty acids.
Milk and Dairy
Dairy products contain a number of nutrients that are essential for growing healthy hair, including vitamin D (if the product is fortified), and calcium. Vitamin D is needed for the absorption of calcium in the body, and deficiency of this vitamin has been linked to hair loss. Calcium is needed in all cells of the body for communication and signal regulation. Good choices from this food group include fat-free yogurt, 1 percent or skim milk, and low-fat cottage cheese.
References
- "Clinical and Experimental Dermatology"; Nutritional Factors and Hair Loss; D.H. Rushton; July 2002
- American Academy of Dermatology: Hair Loss: Who Gets and Causes
- "The Journal of Investigative Dermatology"; Clinical Uses for Calciotropic Hormones 1,25-dihydroxyvitamin D3 and Parathyroid Hormone-Related Peptide in Dermatology: A New Perspective; M.F. Holick et al.; April 1996
- The National Acadamies Press: Overview of Food Fortification in the United States and Canada
- American Heart Association; Fish and Omega-3 Fatty Acids; September 2010
Member Comments