HEALTHY HAIR

Healthy Hair: Is nutrition important for shiny and healthy hair?

Oh My God! I’m loosing so much hair….. I don’t know why?? This is a line I have heard many times from men and women around me. I think my hairloss is hereditary and I cannot do anything about it….. This is another line I have heard multiple times.

Yes hair loss up-to a certain extent is hereditary but it can be stopped or slowed down by proper care and nutrition.

Better looking hair can start at your next meal……

Hair is made of a tough protein called keratin. Keratins are proteins, long chains (polymers) of amino acids. Keratin proteins form the cytoskeleton (miniature skeleton within a cell) of all epidermal cells. Keratin filaments run within a cell from the inside of the outer membrane to weave a "basket" around the nucleus of the cell.

About 90 percent of hair on the scalp grows continually. The other 10 percent of scalp hair is in a resting phase that lasts two to three months. At the end of the resting stage, this hair is shed.

Shedding 50 to 100 hairs a day is normal. When a hair is shed, it is replaced by a new hair from the same follicle and the growing cycle starts again. Scalp hair grows about one-half inch a month.

Reasons behind hair loss:

Hereditary Hair Loss: Hair loss that is genetic is known as androgenetic alopecia and, according to the American Academy of Dermatology, is the most common cause of hair loss. The gene can be inherited from either your mother's or father's side of the family, though you're more likely to have it if both of your parents had hair loss.

Poor nutrition: A diet low in protein is the main cause for hair-loss. Just like every other part of your body, the cells and processes that support strong, vibrant hair depend on a balanced diet. The effect of a poor diet does not reflect on your hair the next day or week, but with hair, it can take a few months for a nutritional deficiency or the effects of a crash diet to show up. Chronic unhealthy diet, especially low in protein, leads to hair-loss. The nutrients you eat today help fortify the hair follicle, from which each strand is born, and the scalp that surrounds it.

Excessive Styling: Too much shampooing, styling, and dyeing can harm your tresses. Heat and chemicals weaken the hair, causing it to break and fall out. Often, it's a combination of treatments—keratin, coloring, and blow-drying, for instance—that does the damage.

Iron Deficiency Anemia: Women who have heavy periods or don't eat enough iron-rich foods may be prone to iron deficiency, in which the blood doesn't have enough red blood cells. Red blood cells transport oxygen to cells throughout your body, giving you the energy you need.

Other factors: Pregnancy, major surgery, drastic weight loss, or extreme stress, in which you shed large amounts of hair every day, usually when shampooing, styling, or brushing. It can also be a side effect of certain medications, such as antidepressants, beta-blockers, and nonsteroidal anti-inflammatory drugs. Too much exposure to the sun can also cause hair-loss.

Certain factors like hereditary hair-loss is almost impossible to fight against. But with proper nutrition and healthy lifestyle you can definitely get healthier hair and slower hairloss.

Foods good for hair health:

High protein: Foods high in protein are the best for your hair. 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, and eggs as excellent sources of protein along with vegetarian sources such as legumes, tofu, quinoa, beans, milk and milk products, and nuts.

Iron: Iron is an especially important mineral for hair and too little iron (anemia) 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 anemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding (Read my blog topic about Iron rich foods for more information)

Vitamin C: 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 (Read my blog topic ‘healthy oils’ for more information)

Vitamin A: Vitamin A is needed not only for your eyes but also by the scalp 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 colored 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 whole grains are a good source of zinc along with oysters, beef, nuts 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 whole grains, liver, egg yolk, soy flour and yeast. Biotin supplements can also be taken.

Bottom Line:

For healthy and shiny hair eat a balanced diet

Do not over-style and use excessive hair products

Stress leads to hair damage and loss

Protein, iron, vitamin c, omega-3, vitamin A, zinc, selenium, vitamin E and biotin are critical nutrients for hair health.

Crash dieting and starvation lead to hair damage and eventually hair-loss.