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By Christine Haran
If you need more reasons to consider eating a balanced diet,
add good hair. Nutrition experts say that people with certain
nutritional deficiencies tend to have dry, stringy and dull
hair, and sometimes experience hair loss. Fortunately,
nutrition-related hair loss can be restored once the deficiency
is addressed. While male- and female-pattern baldness is
considered a genetic trait, people experiencing any kind of hair
loss should take the time to ensure they are getting good
nutrition—for their hair health and general health.
"What you eat or do not eat can affect your hair and skin,"
says Doug Kalman, RD, a nutritionist with Miami Research
Associates. This is important for dieters to keep in mind,
Kalman says, particularly those who choose diets that severely
restrict calories or eliminate groups of food.
At least one study has shown that people on crash diets
experience temporary hair loss because such diets result in poor
overall nutrition. Thus, people with eating disorders such as
anorexia and bulimia are at risk of temporary hair loss, as well
as many other medical conditions. According to Wahida Karmally,
DrPH, RD, a spokesperson for the American Dietetic Association,
zinc deficiencies, which are associated with hair health, may be
a problem among people on low-calorie diets, especially young
women. Zinc is found in meat, eggs and seafood.
Kalman says that people on low-fat and non-fat diets are at
risk for nutrition-related hair loss because hair needs
essential fatty acids. "Essential fatty acid deficiency causes a
drying-up of the scalp and skin," he says. "These are vital
nutrients that support follicular health. When the follicle is
not healthy, hair loss or thinning occurs."
Omega-3 fatty acids can be found in fatty fish such as salmon
and mackerel, and in flaxseed oil and macadamia nuts and
walnuts. It's recommended that women, in particular, try to eat
a food source of omega-3 fatty acids three times a week to
maintain skin and hair health.
Biotin, part of the vitamin B complex, is another nutrient
associated with hair loss. According to Kalman, people who are
eating adequate amount of protein—which includes most
Americans—should not have a problem with biotin deficiency,
though vegans may be at risk. Good food sources of biotin are
eggs, liver and soy.
Karmally says that it's not known if biotin supplements,
which are marketed to help with male- and female-pattern
baldness, can help with hair loss, and adds that she is unaware
of any research indicating that the biotin in biotin hair
products, such as shampoos, can be absorbed through the hair or
scalp.
Karmally recommends that people experiencing hair loss see a
physician, who can help determine the cause of their hair loss,
and registered dietician, who can assess their diet and health
status. "When you are looking for symptoms of nutrition
deficiency in someone with skin and hair changes, it's difficult
to pinpoint the cause," she says. "People should pay attention
to all aspects of their diet for their total health, as well as
their hair and skin."
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