Baldness and thinning hair may be a function of heredity or perhaps a natural consequence of aging — about which little can be done, and perhaps the best that can be expected might be to slow the process. Heredity plays a larger role in hair loss in men but less so in women. Any obviously more serious situation of unusual hair loss should be treated by a dermatologist or other medical professional.
However, in many instances, hair problems result from illness, a stressful lifestyle, or nutritional deficiencies. When the latter is the case, the condition can be corrected by the adoption of a nutritious and healthy diet that includes the necessary vitamins and minerals.
A healthy diet promotes healthy hair
A healthy scalp and healthy hair requires a low-fat, high-fiber diet, that provides ample amounts of essential protein, fats of the right type, vitamins, minerals, and water — in fact, those are the same dietary recommendations to achieve good health anyway. And an appropriate diet would include a variety of fruits and vegetables, whole-grain cereals and breads, fish, lean meats, and low-fat dairy products.
The purpose of good nutrition is to provide the wide range of essential nutrients and elements required by the many organs and tissues of the body. Healthy hair has its own special needs, for instance healthy hair depends on an adequate blood supply and that requires that trace amounts of iron be available to aid the formation of red blood cells and the transportation of oxygen throughout the body. The B vitamins also have a similar role to play in the formation of red blood cells.
To complement an improved diet, add an exercise component, avoid stress and don’t smoke. And use a mild shampoo to wash the hair. Consideration could be given to supplementing with fish oils or vegetable oils, both thought to improve the hair’s sheen. Fish oils are readily available in capsule form at most health food stores and are often recommended as a source of the important omega 3 fatty acids. The time honored “old fashioned” cod liver oil would also be an appropriate dietary addition. Beta-carotene supplementation is also suggested for improved color and sheen.
Vitamins and minerals
The maintenance of good health requires the presence in the body of many nutrients, including vitamins and minerals.
For healthy hair, the following vitamins and minerals are frequently recommendede:
Vitamins A: a group of compounds that includes retinol and the carotenoids, is available from animal foods such as eggs and liver,. Vitamin A, like other vitamins, performs many important functions in the body and is required in varying amounts depending on body size, weight, and age. Vitamin A is needed to prevent hair loss and the development of dandruff – it can accumulate in th ebody and prolonged daily intake of large doses causes toxicity — and can cause problems of hair loss, itching and dry skin.
B vitamins: vitamin B6, vitamin B12, and folic acid, are required for the formation of red blood cells that carry oxygen to the tissues and a deficiency of those vitamins results in a diminished blood supply to the hair and skin.
Biotin: although a deficiency is rare, lack of biotin can cause hair loss.
Vitamin C: helps prevent split hairs.
Copper: is also necessary in the formation of red blood cells and the supply of blood to the hair shaft and helps maintain color.
Iron: another component in the formation of red blood cells and an important the factor in the delivery of oxygen by the blood. Iron is essential for adequate blood supply to the hair and a deficiency contributes to hair loss.
Zinc: a deficiency also contributes to hair loss and baldness. Zinc helps maintain the oil-secreting glands attached to the hair follicle holes.
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