Everyone loses up to 100 hairs a day. However, more significant hair loss can result from genetics, illness, medications, chemotherapy, damage from pulling hair back tightly or curling irons and stress. Chronic nutritional imbalance and a drastic change in diet can also cause hair loss.
Hair Growth
Hair grows from the outer layer of the skin and is made of a protein called keratin, which makes it important to obtain adequate protein in the diet. Each hair is anchored in a follicle in the skin where blood vessels provide nourishment. Hair grows in phases: a growth phase (anagen) that lasts about three years and a resting phase (telogen) that lasts about three months. During the resting phase hair can easily be pulled out by normal brushing. If it's not already gone, it is pushed out when the follicle enters a new growth phase. Hair follicles produce and replace cells at a rapid pace so they need a good energy supply to sustain growth.
Hair Loss
About 10 percent of all hair follicles are in a resting phase at any one time, but physical or emotional stress can cause up to 70 percent of the follicles to go into a premature resting state. The result is a type of hair loss called telogen effluvium, which occurs weeks or months after the initial stress. According to the American Osteopathic College of Dermatology, crash diets and inadequate protein are included among the most common causes of telogen effluvium.
Iron
Iron is necessary for the transport of oxygen and is an essential component of proteins, which is critical for hair growth. In the November 2007 issue of the "European Journal of Dermatology," Deloche et al. reported that low iron "represents a risk factor for hair loss in non-menopausal women." The richest source of iron is clams but other good sources include beans, lentils, spinach, tomato products, brussels sprouts, potatoes, prune juice and meat.
Biotin
Biotin is a B vitamin that is essential for turning food into energy and the metabolism of amino acids, cholesterol and fatty acids. Only a small amount--30mcg a day--can help to prevent hair loss. One symptom of biotin deficiency is hair loss. Eggs, liver, salmon, pork, avocado, cauliflower and raspberries are good sources of biotin.
Vitamin C
Vitamin C deficiency can impact overall hair health and result in breakage. One of the symptoms of scurvy (a severe lack of vitamin C) is hair loss. Vitamin C deficiency may also indirectly cause hair loss because vitamin C is needed for the absorption of iron. Food rich in vitamin C include oranges, grapefruit, strawberries, red pepper, broccoli, tomatoes and potatoes.
Vitamin A
Vitamin A keeps tissue and skin healthy throughout the body, including hair. A deficiency in vitamin A causes dry hair and the production of too much keratin that blocks the hair follicles. Vitamin A can build up in a person's body, so it is important not to exceed more than 700-900mcg a day. Foods rich in Vitamin A include carrots, pumpkin, sweet potatoes, spinach, apricots, tomatoes and beef liver.
Balanced Diet
Nutrients that help synthesize protein, convert food to energy or ensure healthy red blood cells are especially essential to maintaining healthy hair. This includes the B vitamins (cheese, milk, meat, whole grains, bananas, potatoes, green vegetables, lentils, rice), zinc (oysters, beans, beef, lamb, turkey), copper (beef, tomato products, oysters, mushrooms, nuts, soybeans, rice), magnesium (wheat flour, oat bran, spinach, pumpkin seeds, beans, tomato products) and essential fatty acids (flaxseed, sunflower seeds, walnuts, salmon, sardines, oysters, tuna). The key is to consistently eat a well-balanced diet.
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