Rosalee Brown
A READER, Lucille, wanted to know if there were foods that promote healthy hair growth. It is said that hair is a woman's beauty and I would add that it also says volumes about a person's general health. Hair contains a fibrous protein called keratin; each strand of hair grows out of the follicle, which has at its base the papilla, which is rich in blood supply that nourishes the hair.
Our genes decide the colour, texture and other characteristics of our hair. The hair in each part of our body has a set growth period, after which it is shed and this is a continuous process. The hairs on the eyebrow last only three to five months, and on the scalp, two to five years. So, depending on the growth cycle, you would lose hair daily over the body. When replacement fails to keep up with hair loss, baldness can result and can be due to factors such as heredity, hormones or pathological conditions such as infections or injury, or as a result of cytotoxic agents used in cancer therapy.
Malnutrition can also result in eventual hair loss. To keep our hair healthy from a nutrition point of view, means consuming a varied diet rich in protein, carbohydrates, fats, vitamins and minerals. Our hair benefits directly or indirectly from all nutrients. Some nutrients associated with hair health and food sources are:
PABA (para aminobenzoic acid) - a component of folic acid. Good sources are mushrooms, green vegetables, legumes and liver. Raw foods have higher amounts than cooked foods.
Biotin - good sources include liver, soybean, egg yolk, cereals and legumes. Bacteria in the colon can also make it. Excessive alcohol intake can reduce biotin absorption, as well as a large consumption of raw eggs. A protein called avidin in egg white can make it unavailable for absorption.
Copper is important in hair colour and also helps to prevent hair loss. Important food sources include mushroom, shell fish, nuts, grains, meat, fish, poultry, dairy and sunflower seeds.
Zinc deficiency leads to dry hair. Good sources of zinc include red meats, especially the organ meats, sea foods such as oyster, poultry, pork, dairy, whole grain, bran and green leafy and root vegetables.
Selenium content of food varies according to the selenium content of the soil. Food sources include chicken and fish.
Sulphur is a component of hair structure; good sources are onion, garlic, egg, meat, fish and dairy.
Calcium is an important part of cell division and good food sources include dairy, leafy greens and fortified soy drink.
Essential fatty acids linolenic (omega 3), linoleic (omega 6) and oleic (omega 9) cannot be synthesised by the body and must be provided by the diet. Among their many functions, they assist in the manufacture and repair of cell membranes. Food sources for omega 3 include sardines, mackerel and flax seeds. For omega 6, pumpkin seeds and chicken, and omega 9, avocados, peanuts and olive oil.
Iodine helps to prevent dry and brittle hair resulting in loss associated with unregulated thyroid hormones. Good food sources of iodine include fish, garlic and seaweed.
Iron is important in preventing anaemia along with interaction with many other minerals for their effective function. Organ meats, meats, green leafy vegetables, nuts, legumes and seeds are good sources.
A varied diet is a safer source of these vitamins and minerals, as you are less likely to consume toxic doses. It is dangerous to take excess multivitamins, as this can cause interaction and reduced benefits from some vitamins and or minerals. Some vitamins, such as Vitamin A, can also cause toxicity, which can result in hair loss.
Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
