NUTRITION ESSENTIALS FOR HEALTHY HAIR Hair is the fastest growing natural tissue in the human body: the average rate of growth is 1 cm per month. Optimal growth occurs from age 15 - 30 and reduces from age 40 – 50. Healthy looking hair is in general a sign of good health and good hair-care practices. Most healthy individuals have adequate nutrients in their diet; however some people do not have access to good nutrition, others have medical illnesses that predispose them to nutritional deficiency which influence scalp hair. The living part of hair is under the scalp skin where its root is housed within its follicle. It derives its nutrients from blood. The speed of hair growth varies based upon genetics, gender, age, hormones. It may be reduced by nutrient deficiency (i.e., anorexia, anemia, zinc deficiency) and hormonal fluctuations (i.e., menopause, polycystic ovaries, thyroid disease). Health concerns e.g. stress, trauma, medications, medical conditions, heavy metals, smoking etc. can also affect the hair. Crash diets cause temporary hair loss due to incumbent nutritional factors e.g. anorexia, bulimia and other medical conditions. A mild case of anemia can cause shedding of hair. When the body is under threat it reprioritizes its processes - the vital organs will be attended first - hair follicles may not be considered a priority. The following are nutrients essential for healthy tresses:- OMEGA 3 FATTY ACIDS: Omega 3 fatty acids play an important role in cell structure, barrier function, fat synthesis, inflammation and immunity. Omega 3 fatty acid deficiency causes a drying-up of the scalp and skin. People on low-fat and non-fat diets are at risk for nutrition-related hair loss because hair needs essential fatty acids. Food sources: Fish, walnuts and flax seed. AMINO ACIDS: Amino acids are the building blocks of protein. * L-Methionine, one of four sulfur-containing amino acids, supports hair strength by providing adequate amounts of sulfur to hair cells. Sulfur is required for healthy connective tissue formation. Hair requires sulfur for normal growth and appearance. * L-Cysteine, another amino acid also supports hair strength by the provision of sulphur. Skin, nails and hair are high in L-Cysteine. Overall, protein deficiencies or low-quality protein can produce weak and brittle hair, and can eventually result in loss of hair color. Food Sources: Chicken is rich in these two amino acids, providing more than 100 percent of he Recommended Daily Allowance, or RDA, of both cysteine and methionine. A chicken serving uses up about one-third of your days dietary cholesterol allowance, so choose healthy grains and vegetables to accompany the meal rather than rich sauces and other fatty foods. Eggs, particularly the yolks, provide 32 percent of the RDA of cysteine and 23 percent of the RDA of methionine. Oats contribute 37 percent of the RDA of cysteine and 27 percent of the RDA of methionine. A cup of plain, low-fat yogurt provides you with 27 percent of the RDA of cysteine and 47 percent of the RDA of methionine. BIOTIN: Biotin, part of the vitamin B complex, is another nutrient associated with hair loss. Biotin is required for a number of enzymatic reactions within the body, and is necessary for the proper metabolism of protein, fat, and carbohydrates. Over time, poor metabolism of nutrients can contribute to undernourished hair follicle cells. Although rare, a biotin deficiency results in skin rashes and hair loss. A study conducted at Harvard University suggests that biotin is one of the most important nutrients for preserving hair strength, texture, and function. People who are eating adequate amount of protein should not have a problem with biotin deficiency, though vegans may be at risk. Food Sources: Egg whites, liver, green leafy vegetables & peanuts. OTHER B VITAMINS: * Vitamin B5 (Pantothenic acid) gives hair flexibility, strength and shine and helps prevent hair loss and greying. Food Sources: Liver and kidney, yeast, egg yolk, and broccoli, fish, shellfish, chicken, milk, yogurt, legumes, mushrooms, avocado, and sweet potatoes. Whole grains are good sources of pantothenic acid, but processing and refining grains may result in a 35% to 75% loss. * Vitamin B6 helps prevent dandruff. Food sources: Mackerel, banana, sweet potatoes, chicken. * Vitamin B12 helps prevent the loss of hair. Food Sources: Only bacteria can synthesize vitamin B12. Vitamin B12 is present in animal products such as meat, poultry, fish (including shellfish), and to a lesser extent milk, but it is not generally present in plant products. Those vegetarians who eat no animal products need supplemental vitamin B12 to meet their requirements. * Folic acid- A decrease in folic acid may contribute to decreased hair-follicle cell division and growth. Signs of folic-acid deficiency include anemia, fatigue, and graying hair. Food Sources: Green leafy vegetables (foliage) are rich sources of folate and provide the basis for its name. Citrus fruits, legumes, and fortified cereals are also excellent sources of folate. ANTIOXIDANTS: Vitamins A, C and E are antioxidants that enhance skin cell turnover and collagen synthesis. * Vitamin C helps reduce the damage caused by free radicals and UV exposure. Over time, free radicals can damage collagen and elastin, the fibers that support hair & skin structure. Food Sources: Amla, guava, citrus fruits, bell peppers, broccoli, tomatoes, strawberries, potatoes. * Vitamin E helps to maintain the integrity of cell membranes of hair follicles. This vitamin provides physical stability to cell membranes and acts as an antioxidant while promoting healthy skin and hair. Food Sources: Vegetable oils (olive, sunflower, and safflower oils), nuts, whole grains, and green leafy vegetables. * Beta-carotene (Vitamin A) is also important to hair growth. This is so because beta-carotene is converted to vitamin A. Vitamin A helps maintain normal growth and bone development, protective sheathing around nerve fibers, as well as promoting healthy skin, hair and nails. Food Sources: Cod liver oil, eggs, pumpkin, cantaloupe, carrots, spinach, mangoes MINERALS: * Zinc is essential for DNA and RNA production, which, in turn, leads to normal follicle-cell division. Zinc is also responsible for helping to stabilize cell-membrane structures and assists in the breakdown and removal of free radicals. Food Sources: Meat, eggs, oysters, liver, pumpkin seeds, sunflower seeds, eggs and shell fish. * Iron is the most abundant mineral in the human blood. It has a major role in the production of haemoglobin (the oxygen transporter found in the red blood cells) and myoglobin (oxygen carrier in the muscles). A good oxygenated supply to all cells and tissues is required for their effective development. The hair is no exception. A deficiency of iron results in a preservation mechanism enriching the essential cells consequently leading to loss of hair (non- essential component). Food Sources: Red meat, green leafy vegetables, shell fish, nuts, egg yolk and cereals. * Silica is a mineral that is found in different parts of the human body and supports bone, skin and hair health. As we age, the deposits of this vital mineral decreases in our system resulting in dry skin, brittle bones and dull hair. Food Sources: Cucumbers, celery, sprouts, bell peppers, unrefined grains and cereals. WATER: Water is important in general bodily health and potentially good hair health. Water quenches thirst and aids food digestion.
Posted on: Mon, 17 Mar 2014 03:55:04 +0000