CNM: Dear Jacquie
Your queries about natural health answered by Jacquie Lane for the College of Naturopathic Medicine
What should we eat for hair health?
The hair needs many nutrients for growth; oil production, scalp health and general condition, so you need to eat a healthy and varied diet of fresh food.
The ‘ACE’ trio includes vitamin A, needed for tissue growth and to prevent a dry scalp and dandruff. It also helps produce sebum which is important in lubricating the hair follicles. Vitamin A can be supplied in the diet by eating foods like carrots, sweet potatoes and liver.
Vitamin C is a co-factor for collagen formation. Deficiency in vitamin C may cause breakages and split ends of hair. It’s found in citrus fruits, kiwi, peppers and broccoli.
Vitamin E helps our tissue membranes keep intact, and helps supply good levels of oxygen to different parts of the body. Deficiency can result in ineffective absorption of fats from the diet. We can get good levels of vitamin E by eating green leafy vegetables, nuts, grains and vegetable oils.
Other important nutrients include zinc, for tissue growth and repair and stimulation of oil production in the scalp. Zinc can be supplied by eating nuts, legumes, oysters, shellfish and whole grains.
The B vitamin group is also very useful. Foods rich in B vitamins are brewers yeast, nuts, seeds, fish, chicken, meat, beans and whole grains. Deficiency in biotin is said to cause loss of hair colour, cradle cap in babies and dandruff in adults. Foods containing it are brewers yeast, nuts and whole grain cereals.
Deficiencies in iron and an amino acid called L-lysine are reported to cause hair loss. A diet high in good quality proteins and vegetables may help prevent it. Try foods such as lentils, beans, organic naturally fermented soy, spinach, tuna, lean beef and dark turkey meat. Avoid black tea at meal times, as tannins in it bind to the minerals and impair absorption of iron. Eat vitamin C rich foods with iron rich foods for better absorption of the iron, eg. broccoli or peppers with tuna or red meat.
Lifestyle factors can have a negative effect on hair health by compromising absorption of nutrients. Reduce stress, coffee, and alcohol consumption.
See your health professional for personal advice.
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