Food Diet and Hair Growth
Hair is part of the complete biological system of the
human body; disturbance in one part of system can cause dysfunction in other
parts. To maintain optimum health, it is best to maintain a healthy diet and
regular exercise regimen.
Hair growth and thinning is mostly determined by your genes and the way the hair
follicles respond to hormones. A very poor diet can cause thinning of hair and
speed up the onset of hereditary hair loss. Getting the right nutrients is
important to help keep your hair healthy and shiny.
The best way to maintain a healthy vitamin and mineral intake is a good diet. It
is not necessary or advisable to go out and buy a bunch of over-the-counter
vitamin supplements. It is easy to overdose one with over-the-counter vitamins
particularly when taking supplements of fat-soluble vitamins and minerals,
causing toxicity and adverse reactions. The likelihood of doing this is far less
with food; therefore, it is always best to obtain the bulk of your vitamin and
mineral requirements from whole foods.
Experts agree that following the Food Guide Pyramid, which is a general eating
guide that includes all of the daily food groups, offers a reliable and
easy-to-follow plan to guide you through developing a healthy diet. A healthy
diet ensures the intake of essential vitamins and minerals that contribute to
your health and a healthy head of hair. Regular exercise and stress management
are also essential to good health and are important for the prevention and
treatment of temporary hair loss. It is suggested to make any change in the diet
only after consulting a nutritionist or your health care provider.
Food Pyramid for Diet:
|
What your hair needs?
|
It's effect on hair |
What to eat? |
What to avoid? |
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Proteins
|
Hair itself is made
up of protein. |
Meat, fish, milk, cheese, eggs, yogurt, soybean,
etc.
|
Sugar, processed
foods, fatty red meats, full fat dairy products; caffeinated products
such as coffee, tea, cola drinks and chocolate. They can deple te the
body of nutrients and raise adrenal levels, which will cause a chain
reaction of producing more androgen and causing hair loss. |
|
Vitamin A
|
Vitamin A helps to develop
healthy cells and tissues.
Its deficiency commonly causes thickening of the scalp, dry hair and
dandruff.
|
Liver, fish oil, eggs, fortified milk; red,
yellow, and orange vegetables are good sources for vitamin A, as are
some dark green leafy vegetables like spinach.
|
|
Vitamin B6, B12, Biotin
|
These are important to maintain the level of
iron, which helps in carrying oxygen from the lungs to the tissues.
|
Brown rice, Cauliflower, Mushrooms, Oats,
Sunflower seeds , Walnuts, Soya, Peas, lentils, Cooked egg yolk,
etc.
|
|
Vitamin C
|
Vitamion C is responsible for
the development of healthy collagen, which is necessary to hold body
tissues together.
Its deficiency can cause split ends and hair breakage.
|
Fresh peppers, citrus fruits, melons berries,
potatoes, tomatoes and dark green leafy vegetables.
|
|
Vitamin E
|
Vitamin E is necessary to
provide good blood circulation to the scalp by increasing the uptake
of oxygen.
|
Green leafy vegetables, nuts, grains, vegetable
oils, and most ready-to-eat cereals, which are fortified with
vitamin E.
|
| Folic
Acid |
Important for iron absorption
|
Marmite, Calf's liver, Chick peas, Endive
|
| Iron
|
Ensures healthy supply of oxygen to hair.
|
Green leafy vegetables, kidney beans and bran
|
| Zinc
|
Zinc is responsible for cell production, tissue
growth and repair, and the maintenance of the oil-secreting glands
of the scalp. It also plays a large role in protein synthesis and
collagen formation. For this reason, zinc is important for both hair
maintenance and dandruff prevention.
|
Seafood, oysters, oats.
|
|
Copper
|
It is necessary for the production of hemoglobin.
|
Good sources of copper are liver again, seafood,
nuts, and seeds.
|
| Iodine
|
Hair needs iodine for growth.
|
Seaweed, salmon, seafood, lima beans, molasses,
eggs, potatoes with the skin on, watercress and garlic.
|
|
Silica
|
Silica is vital to the strength of hair, and
although it will not necessarily stop hair from falling out from the
follicle, it will stop hair breakage. It works by stimulating the
cell metabolism and formation, which slows the aging process.
|
Rice, oats, lettuce, parsnips, asparagus, onion,
strawberry, cabbage, cucumber, leek, sunflower seeds, celery,
rhubarb, cauliflower, and Swiss chard.
|
|
Essential Fatty Acids (EFA)
|
EFA are a key component to healthy skin, hair and
nails.
|
Deep-water fish such as salmon, sardines,
mackerel, trout, or herring.
|
|
Water
|
Water is vital to proper hydration, which is
necessary in order for all nutrients to be utilized properly by the
body, not to mention the proper function of every cell in the body
including hair follicles.
|
|
Experts agree that following the Food Guide Pyramid
taken by: hairfalling.com
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Food Diet and Hair Growth 