Diet and Hair loss

Vitamin C

A vitamin C deficiency can cause the hair to be susceptible to problematic splitting and breaking.

This usually only occurs with severe deficiency and can be reversed when vitamin C intake is increased. Vitamin C is essential to producing collagen, a connective tissue that gives structure by holding tissues in the body together, such as the tissue in hair.

The reference daily intake for vitamin C is 60 milligrams for the average adult. People who smoke need twice as much vitamin C as nonsmokers. Vitamin C is found in plant sources such as:

• citrus fruits
• berries
• melons
• peppers
• dark green leafy vegetables
• potatoes
• tomatoes

Copper

Copper is a trace mineral that is essential for the formation of hemoglobin and is needed to carry oxygen in red blood cells.

Hemoglobin is necessary for the maintenance of an adequate supply of blood to the hair shaft. A deficiency of copper can weaken the hair shaft and cause increased hair shedding.

A deficiency rarely comes from not getting enough copper in the diet; instead, it usually comes from genetic problems or from too much zinc in the diet.

Excess zinc from dietary supplements can inhibit the absorption of copper in the body. The reference daily intake of copper is 2.0 milligrams for the average adult. The best sources of copper include:

• organ meats, especially liver
• seafood
• seeds
• nuts

Iron

Iron’s main job is to carry oxygen in the hemoglobin of red blood cells. Iron deficiency can lead to a condition called anemia and can lead to possible hair loss or increased hair shedding.

Anemia can be easily diagnosed with a blood test and is characterized by fatigue, weakness, and general poor health. Anemia can be caused by more than just iron deficiency.

The reference daily intake for iron is 18 milligrams. The recommended daily allowance of iron increases during pregnancy and breast-feeding. It also increases for women who are pre-menopausal due to blood and iron losses from the menstrual flow.

There are two types of iron sources: heme and non-heme iron.

Heme iron is absorbed in the body more easily. Heme iron sources include animal products such as meat.

Non-heme iron comes from mostly plant foods, such as spinach, red kidney beans, and bran. It isis not absorbed as easily in the body as heme iron.

You can enhance your body’s ability to absorb non-heme iron by consuming vitamin C sources and heme iron sources in the same meal.

Zinc

Dandruff and hair loss are both conditions associated with zinc deficiency.

Zinc is a mineral that promotes cell reproduction and tissue growth and repair.

Zinc also functions in the maintenance of the oil-secreting glands attached to hair follicles.

The reference daily intake of zinc is 15 milligrams for the average adult. Good sources of zinc include foods of animal origin, including seafood.

Eggs and milk also supply zinc in smaller amounts. Whole-grain products, nuts, seeds, and legumes contain zinc, but in a form that is less available to the body.

Protein

Protein is needed by every cell in the body, including the cells needed in normal hair growth.

Without adequate protein intake, the body cannot efficiently make new hair to replace the hair that has shed. Protein comes from:

• meat
• poultry
• fish
• eggs
• milk
• cheese
• yogurt
• soy products

All of these protein foods contain complete proteins or proteins that contain all nine essential amino acids (building blocks of proteins) necessary for optimal health.

Plant foods such as dried beans, seeds, nuts, grain products, and many vegetables also contain protein, but not in the complete form.

Eating a variety of plant foods helps to ensure you receive adequate amounts of amino acids.

Water
Water is one of the most important nutrients essential for life.

Proper hydration is an important factor in healthy hair and in promoting good health.

The recommended amount of water to drink each day is 64 ounces or eight 8-ounce glasses.

Every cell and every system in the body uses water to function properly.

Water is involved in the transport of vitamins, minerals, amino acids, and many other nutrients.