NUTRITION AND YOUR
HAIR
by Tony Pearce RN.
Specialist Trichologist, National Trichology
Services
Whoever coined the phrase “you are
what you eat” was probably thinking about the health
of their hair when they said it!
With the exception of our bone marrow and the cells
that form the lining of our stomach, the cells of
the hair bulb reproduce at a greater rate than any
other body cells. Because of its rapid growth, hair
is very sensitive to internal or external changes
that may affect our body. Hair loss or dull, dry
hair is often the first indicator to a developing
internal disturbance. It’s little wonder then that
the condition of our hair is directly affected by
the foods we eat or don’t eat.
A gradual thinning of the hair in an ‘all over’ way
may reflect low iron, zinc, or calcium levels. It
could also herald the onset of a physical disorder
such as diabetes or problems of the thyroid gland.
With low iron, zinc, vitamin C deficiency, or a
thyroid disturbance, the hair is very often dry,
brittle and lustreless. Hair texture and colour may
also be altered with some deficiencies.
In over 70% of women who present with a thinning
hair problem, a low iron level is either the primary
or most frequently underlying additional cause of
the condition. If a woman is vegetarian, or consumes
little iron-rich foods and has a
history of heavy periods, she should intermittently
supplement her diet with a nutritional iron formula.
Proteins are required by our body for tissue and
cell repair and growth. The average daily diet
should contain 30% proteins from various sources to
maintain good health. Proteins account for about 97%
of the structure of our hair, and 15-20% of our
protein intake is utilised for skin and hair
replacement.
In this country most people would have an adequate
protein intake. However, some groups such as the
elderly, those with physical, or chronic psychiatric
disabilities, young children, people who are too
poor to purchase high protein foods, or those
ignorant of their nutritional requirements can be at
risk.
The “tea and toast” routine of some elderly folk is
well documented; they and those with disabilities
sometimes lack the physical capacity or even the
motivation to prepare and cook a meal. Young
children will often have only two or three types of
food that they’ll readily eat, potentially leaving
them vulnerable to nutritional deficiencies in other
areas.
When protein intake is inadequate the hair becomes
fine and thin, and hair breakage, split ends, or
hair loss usually results. Research studies have
shown that if we go more than four hours without
eating, the energy levels to our hair follicles is
decreased, and the formation of hair protein cells
is affected.
Health professionals are increasingly seeing
patients with signs and symptoms of deficiency in
the minerals zinc or chromium.
Zinc is an essential element required for a number
of our body’s biochemical processes including the
control of blood sugar levels and immune system
function. A zinc deficiency may be caused by poor
diet, absorption problems of the bowel, or the
excessive use of alcohol or diuretics. Low zinc
levels are commonly found in people who work in the
automotive repair industry, welders, the
construction (from cement dust) or paper/pulp
industries. This is because these workers are often
exposed to increased levels of lead, cadmium or
mercury, all of which antagonise the absorption and
utilisation of zinc. Low zinc will result in dry,
brittle hair and hair loss.
Chromium is an essential trace element required for
the maintenance of normal blood sugar and
cholesterol levels. Diffuse hair loss, diabetes-like
symptoms, and fatigue may indicate a lack of
chromium. People whose dietary intake is high in
processed foods will commonly be deficient in
chromium. Other problems that can affect chromium
status are a low vitamin B6, or iron overload. Yeast
is a good source of chromium, but if you have
problems with thrush or yeast allergy, a non-yeast
chromium supplement should be taken.
Scaling, flaky scalps that are also red and itchy
can be the result of a diet that has too much fat or
sugar content. These conditions are usually
aggravated by stress, smoking or excessive alcohol
use.
Fortunately the news is not all doom and gloom!
Particular foods, eaten at the right time of day can
dramatically improve the condition, density and
strength of our hair. Our skin, including our scalp
will also reap the rewards of an improved diet.
Remember to drink at least 6-8 glasses of water per
day. Vegetables, salads and fruits should account
for about one-third of our total dietary intake for
at least five days per week. Different vegetables
and fruits do not all have the same nutritional
value, so it is important to include a wide variety
of each in the daily diet.
Here is one daily dietary example that will maintain
optimum hair health:
- Breakfast: The
most crucial meal of the day for our hair as
follicle energy levels is at their lowest point.
Some form of “complete” protein (complete
proteins contain all the essential amino acids)
is essential at breakfast. Meat, poultry, fish,
eggs and milk all provide complete protein in
varying quantities. Poached or scrambled eggs on
high-fibre toasted bread, juice, or a high-fibre
cereal in skim milk/soy are an ideal start. A
McDonald’s sausage and egg “McMuffin” or “Big
Breakfast” (without the hash brown) and orange
juice is an excellent protein-packed breakfast.
- Morning Tea: A
piece of fresh fruit, juice or water to hydrate
the hair and skin. Most of us love our “morning
cuppa” of coffee or tea, but consume them in
moderation. Coffee, tea and alcohol are
diuretics and dehydrate our body cells.
Additionally, excessive coffee consumption may
lead to a lowering of oestogen levels in women,
whilst the tannin contained in tea is known to
decrease nutritional iron status.
- Lunch: Lunch is
the next most important meal of the day but the
easiest to overlook. A protein
(seafood/chicken/meat) and vegetable pasta or
risotto, or turkey and salad sandwich on
wholemeal will fuel our body for the afternoon.
If you enjoy salmon as a filling or with a
salad, crush and consume the bones, as they are
an excellent source of calcium.
- Afternoon Tea:
Sliced raw vegetables preferably, or fruit.
Avoid eating bananas or nuts at this time
because their digestion time is too long to
assist hair follicle function.
- Dinner: This is
the least important meal for hair follicle
energy levels. Consume a light
meal of some form of complete protein with
steamed vegetables or salad. Fruit salad or a
low fat yogurt if you enjoy a dessert.
- Supper: Warm
skim dairy or soymilk with a piece of wholemeal
toasted bread. This combination will usually
help to give us a restful night’s sleep, prevent
the “midnight munchies”, and sustain protein
levels for our body to utilise.
If you are experiencing hair loss
or scalp problems always consult the advice of a
qualified trichologist. If someone is advertising
treatments for these conditions, inquire what their
qualifications/ experience is.
About the Author: Tony Pearce is a Specialist
Trichologist & Registered Nurse. He is a founding
member of the Society for Progressive Trichology &
the official lecturer for Analytical Reference
Laboratory (ARL) for hair loss & hormone imbalance.
In Australia he can be contacted on +61 2 9542 2700,
or through his website at
www.hairlossclinic.com.au.
Copyright Anthony Pearce
Copyright
Anthony Pearce 2005. *References for this article
available on request
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