Protein
As
hair is made of protein, ensuring you have enough protein in your diet
is crucial for making hair strong and healthy. If you are not consuming
enough protein in your diet, your hair is likely to become dry, brittle
and weak. Extremely low protein diets may result in hair loss. Choose
chicken, turkey, fish, dairy products and eggs as excellent sources of
protein along with vegetarian sources such as legumes and nuts.
Iron
Iron
is an especially important mineral for hair and too little iron
(anaemia) is a major cause of hair loss. The hair follicle and root are
fed by a nutrient rich blood supply. When iron levels (serum ferritin)
fall below a certain point, you may experience anaemia. This disrupts
the nutrient supply to the follicle, affecting the hair growth cycle and
may result in shedding. Animal products such as red meat, chicken and
fish provide iron with a high bioavailability, meaning the iron is
readily available to the body. Vegetarians can raise their iron stores
by including lentils, spinach and other leafy green vegetables such as
broccoli, kale and salad greens.
Vitamin
C aids the absorption of iron so foods high in vitamin C are good to
eat in conjunction with iron-rich foods. Vitamin C is also an
antioxidant so is used readily by the body. The best sources are
blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges,
papaya, strawberries and sweet potatoes. Vitamin C helps in the
production of collagen that strengthens the capillaries that supply the
hair shafts.
Omega-3
Omega-3
fatty acids are important fats our body cannot make itself, and
therefore must be obtained through our diet. Omega-3s are found in the
cells that line the scalp and also provide the oils that keep your scalp
and hair hydrated. Look out for oily fish such as salmon, herring,
sardines, trout and mackerel and plant sources including avocado,
pumpkin seeds and walnuts.
Vitamin
A is needed by the body to make sebum. Sebum is an oily substance
created by our hairs sebaceous glands and provides a natural conditioner
for a healthy scalp. Without sebum we may experience an itchy scalp and
dry hair. Include animal products and orange/yellow coloured vegetables
which are high in beta-carotene (which makes vitamin A) such as
carrots, pumpkins and sweet potatoes.
Zinc and selenium
Scalp
protection involves other important minerals, notably zinc and
selenium. A lack of zinc can lead to hair loss and a dry, flaky scalp.
Fortified cereals and wholegrains are a good source of zinc along with
oysters, beef and eggs.
Vitamin E
The
sun can damage our hair just like it can damage our skin so ensure you
eat foods rich in vitamin E to provide protection for your hair. Nuts
are nutritional powerhouses, providing zinc and selenium as well as
vitamin E so try to include them as part of a balanced diet.
Biotin
Biotin
is a water-soluble B vitamin. Too little biotin can cause brittle hair
and may lead to hair loss. Include biotin rich foods such as
wholegrains, liver, egg yolk, soy flour and yeast.
Natural treatments
Make
your own hair mask for a deep, nourishing treatment every two weeks.
Whisk an egg yolk and mix with half a mashed avocado and a spoonful of
honey. Massage onto damp, clean hair and leave for 30 minutes before
rinsing thoroughly.
