Nutrition plays a key role in the growth and repair of hair in human body. Many vitamins ,minerals and other nutrients are crucial for hair growth.
Deficiencies of crucial nutrients lead to hair loss, although various other factors also have been attributed as the causation of hair loss.
A list of important nutrients for promoting hair growth as well as for preventing hair loss is listed below:
Vitamin A influence hair growth cycle
Vitamin A is a fat-soluble vitamin essential for the growth of healthy hair. However, it has been found that both deficiency and excess of vitamin A can cause hair loss. Retinoic acid form of vitamin A helps to regulate hair follicle stem cells, influencing the functioning of the hair cycle.
Beta-carotene or the pro vitamin A is also important to hair growth as beta-carotene is converted to vitamin A which helps growth of hairs.
Pro vitamin A carotenoids are plant pigments that the body converts into vitamin A in the intestine. The main pro vitamin A carotenoids are beta-carotene, alpha-carotene, and beta-cryptoxanthin. Sources of provitamin A are leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils.
Preformed vitamin A is found in foods from animal sources, including dairy products, eggs, fish, and meats.
Vitamin B complex to nourish hair follicles
B group vitamins particularly vitamins B1, B2, Niacin & Pantothenic acid play crucial role in hair growth. Reduced levels of thiamin (vitamin B1), riboflavin (vitamin B2), niacin, and pantothenic acid can contribute to the undernourishment of hair-follicle cells.
Sources of B vitamins are Fortified breakfast cereals, fish beans, lentils, green peas, enriched or fortified cereals, breads, brown rice, sunflower seeds ,yogurt.
Vitamin B5 (pantothenic acid) gives hair flexibility, strength and shine and helps prevent hair loss and greying.
Pantothenic acid is found in a wide variety of foods like nuts, seeds, dairy milk, yogurt potatoes eggs, brown rice oats, broccoli, fortified cereals ,organ meats (liver, kidney), beef, chicken breast, mushrooms, avocado.
Bacteria in the gut can also produce pantothenic acid to a small extent, although it is not adequate for bodily functions.
The Recommended Dietary Allowance (RDA) of vitamin B5 for men and women is 5 mg daily. For pregnancy and lactation, the amount increases to 6 mg and 7 mg daily, respectively.
Vitamin B12 to prevent hair loss
Vitamin B12 helps prevent the loss of hair and can be found in fish, eggs, chicken and milk.
Sources of vitamin B12 are:
• milk
• cheese
• yogurt
• meat
• fish-salmon, trout
• eggs
• clams
• shiitake mushroom
Folic acid to boost hair follicle cell division and growth.
Folic acid is important for hair growth as folic acid deficiency may contribute to decreased hair-follicle cell division and growth.
Folic acid is also essential for the maintenance of healthy methionine amino acid levels in the body.
The main dietary sources of folic acid are:
o tomato
o fresh fruits-oranges, grapefruit, papaya, banana, avocado
o turnip greens, spinach, romaine lettuce, asparagus, brussels sprouts, broccoli , mustard greens, green peas,
o cantaloupe
o beans
o peanuts
o sunflower seeds
o whole grains
o liver
o seafood
o eggs
o fortified foods and supplements
o crab
o hard-boiled egg
o beef liver
Women of reproductive age need 400 mcg of folic acid every day.
Biotin for preserving hair strength, texture, and function.
According to a study conducted at Harvard University biotin is one of the most important nutrients for preserving hair strength, texture, and function.
Good food sources of biotin are eggs, liver and soy.
Biotin from natural sources helps hair growth. However, biotin intake as a supplement for hair loss is not having any scientific evidence.
People who are eating adequate amount of protein may not suffer from biotin deficiency; however vegans may be at risk.
Vitamin C to build collagen for maintaining the strength of hair
Vitamin C intake is crucial in patients with hair loss associated with iron deficiency as it plays an important role in the intestinal absorption of iron.
Vitamin C helps to build collagen, which is vital for hair growth as well as for maintaining the strength of hair. Collagen plays a significant role in the health of the scalp and hair follicles.
Collagen is the primary component of the dermis that contains hair follicles. Declining collagen levels associated with ageing may contribute to hair loss.
The chief sources of vitamin C include :
- Strawberries
- Papaya
- Potato
- Broccoli
- Kiwi fruit
- Mangoes
Vitamin D
Vitamin D is linked with particular type of hair loss alopecia areata , in which hair is lost in circular spots. Vitamin D has crucial role in immune system functions and hence linked with an autoimmune disease alopecia areata.
It is a vitamin you get from exposure to sun. Meat, fish, milk, eggs and some oils are rich in vitamin D.
Vitamin E to maintain the integrity of cell membranes of hair follicles
Vitamin E is important to maintain the integrity of cell membranes of hair follicles. The vitamin also provides stability to cell membranes and functions as an antioxidant while promoting healthy skin and hair.
Vitamin E is an effective antioxidant which fights against free-radical damage causing hair loss.
The chief sources of vitamin E include nuts and seeds, wheat germ oil, Sunflower, safflower, and soybean oil, sunflower seeds, almonds, avocado, peanuts, peanut butter, beet greens, collard greens, spinach & pumpkin.
Amino acids
Amino acids L-methionine and L- cystein play a vital role in hair health. Proteins are the major sources of amino acids.
L-Methionine, one of four sulfur-containing amino acids, supports hair strength by providing adequate amounts of sulfur to hair cells.
L-Cystein – supports hair strength providing sulphur.
The main sources of methionine are animal products as they contain all the essential amino acids and include meat, fish, poultry, eggs, and dairy products. The plant sources are sunflower seeds, tofu, edamame, black beans, refried beans, cashews.
Proteins for hair growth
Proteins play a significant role in the growth as well as in the maintenance of strength of hair. The daily requirement is 0.83 g/kg BW.
Sources of healthy proteins:
- Lean meat
- Eggs
- Soy products.
- Legumes, which include beans and peas
- Nuts & seeds
- Dairy products, such as milk, cheese, and yogurt.
- Whole grains
- Vegetables
Minerals for maintaining healthy hair
A few minerals including iron, magnesium, sulfur, silica, selenium and zinc are also very important for maintaining healthy hair.
Selenium helps in protecting the hair from oxidative damage . It also helps in hair follicle morphogenesis. The mineral is involved in hair growth and is needed by the body for regulating and activating thyroid hormones, imbalances of which can lead to hair fall. Liver, fish, eggs, whole grains, meat, fish, nuts etc. are excellent sources of selenium.
Iron also play a vital role in hair loss prevention. Telogen effluvium is a type of excessive amount of hair loss related to deficiency of iron. It is essential to ensure the intake of iron, and maintain adequate amounts of serum ferritin [iron storage in the body]. Consume more leafy vegetables, beans such as red kidney beans and chickpeas, seafood etc.
Iodine is important for the production of thyroid hormones. Variations in thyroid hormone levels can lead to hair thinning and hair loss. Main sources of iodine are seaweed (nori, kelp, kombu, wakame),fish, shellfish (cod, canned tuna, oysters, shrimp, iodized table salts ,dairy (milk, cheese, yogurt)eggs, beef liver, chicken.
Omega 3 fatty acids for hair growth and maintenance of follicular health.
Omega 3 fatty acids also have a significant role in hair growth and maintenance of scalp and hair follicular health. The essential omega-3 fatty acids found in fish sources, prevent a dry scalp and dull hair color.
Most important sources of omega 3 fatty acids are walnuts, chia seeds, flax seeds, fish oil, flaxseed oil etc. These are vital nutrients that support the health of hair follicles.
For the healthy growth of your hair include foods rich in all the essential nutrients or take supplements under the directions from your doctor depending on the degree of nutrient deficiency in your body .Diet has a key role in hair loss treatment also.
written by dr sanjana p souparnika
References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
2. https://www.hsph.harvard.edu/nutritionsource/iodine/
3. http://siahmsrwellness.in/nutrition/list/essential-nutrients
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9324272/
5. https://www.freepik.com/search?format=search&img=1&last_filter=img&last_value=1&query=healthy+hair
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