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Essential Nutrients to Prevent Hair Loss
by Jane Meggitt
What you eat is a major factor in your current state of health, and that extends to hair. While the right diet can’t prevent male or female pattern baldness, which are genetic traits, it can strengthen hair and keep hair loss to a minimum. Even better – healthy hair reflects a healthy body, so a good diet makes you look and feel terrific.
Protein for Hair
Hair consists of protein. Insufficient protein consumption can make hair fall out. People who don’t eat meat are at particular risk for protein deficiency and subsequent dry, brittle, loose hair. The best sources of dietary protein include:
- Chicken
- Fish
- Beef
- Eggs
- Legumes
- Dairy products
Supplements for Hair Loss Prevention
If you don’t receive sufficient amounts of protein through your diet, you can take vitamin and mineral supplements to improve hair health. Remember to only purchase quality supplements from a reputable manufacturer. The best supplements to encourage hair growth include:
- Biotin – this water-soluble B vitamin is also known as vitamin B7. Biotin helps produce fatty acids, and aids in cell growth and amino acid metabolism. Foods containing biotin include nuts, eggs, lentils, green peas, sunflower seeds and liver.
- Other B- vitamins- other B vitamins are also essential for healthy hair. These include B6, also known as pyridoxine, which helps regulate neurotransmitters in the body. Sources of B6 include poultry, cheese, fish, whole grain cereals and spinach. Vitamin B12 helps keep the body’s blood cells healthy, and is found in clams, beef liver, fish, eggs, dairy products and fortified cereals. Folate, also known as folic acid, helps the body’s cells divide. Many grain and cereal products are fortified with folate, and this vitamin is also found in leafy greens, fruits and dried legumes.
- Vitamin C – this powerhouse antioxidant helps the body use iron found in vegetables to carry it to hair follicles. It also helps in collagen production, the fiber responsible for keeping connective tissues strong. Too little vitamin C in the diet can quickly lead to dry, easily broken hair. Besides fruits, good sources of vitamin C include Brussels sprouts, spinach, potatoes and green and red bell peppers.
- Zinc – an absolute necessity for hair growth, this mineral is critical for tissue repair. Zinc deficiency leads to hair loss and poor growth rates. Find zinc in oysters, poultry, red meat and nuts.
Whether you go the supplement route or decide to eat your way to hair health, you should see a noticeable improvement. If you are still losing hair after a few months of supplementation or dietary therapy, visit your doctor for a complete workup.
If you or anyone you know would like more information about hair loss, please feel free to schedule a consultation or contact one of our representatives today!
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