Defining exactly what a healthy diet is when it comes to preventing hair loss can be a little more complex. Principally, the main vitamins, minerals, and nutrients that one must ingest in some form to maintain healthy hair are vitamin A, all B vitamins-particularly vitamins B-6 and B-12, folic acid, biotin, vitamin C, vitamin E, copper, iron, zinc, iodine, protein of course, silica, essential fatty acids (EFA's, formerly known as vitamin F) and last but not least one must consume water. There are also certain foods that may cause dysfunction that will contribute to hair loss.
In order to stay optimally healthy, it is important to incorporate good diet and exercise practices as a normal part of life. This is simple enough in principle, however, when looking at preventing hair loss, defining exactly what needs to be done from a diet perspective to minimise hair loss can be a little tricky. The main vitamins and minerals which are known to be ideal for the maintenance of a healthy head of hair include vitamin A, all of the B vitamins (especially vitamin B6 and B12), folate, also known as folic acid, vitamins C and E, biotin, essential fatty acids omega 3 and omega 6 (once known as vitamin F), silica, protein, iron, copper, zinc and iodine. Finally, it is essential to stay well hydrated with water. It is thought that there may be some foods which actually contribute to hair loss by causing certain metabolic disturbances.
The likelihood of doing this is far less with food; therefore it is always best to obtain the bulk of your vitamin and mineral requirements from whole foods. The best way to maintain a healthy vitamin and mineral intake is a good diet. It is not necessary or advisable to go out and buy a bunch of over-the-counter vitamin supplements in order to achieve your suggested nutritional levels. Many over-the-counter vitamins are chemically processed and are not completely absorbed into the system. It is also easy to overdose oneself with over the counter vitamins particularly when taking supplements of fat-soluble vitamins and minerals, causing toxicity and adverse reactions. The likelihood of doing this is far less with food; therefore it is always best to obtain the bulk of your vitamin and mineral requirements from whole foods.
Vitamin A is a key component to developing healthy cells and tissues in the body, including hair. Additionally it works with silica and zinc to prevent drying and clogging of the sebaceous glands, the glands vital to producing sebum, which is an important lubricant for the hair follicle. Vitamin A deficiencies commonly cause thickening of the scalp, dry hair, and dandruff.
Known vitamin A inhibitors include aspirin, laxatives, cholesterol lowering drugs, pollution, cigarette smoking and very bright light. Foods which are rich in vitamin A include eggs, oil, fish, milk which has been fortified, yellow, orange or red vegetables and green leafy vegetables such as spinach. Care is advised when taking vitamin A supplements as it is a fat soluble vitamin, meaning that it is easily stored in the fat cells of the body and therefore easy to overdose on. Symptoms of vitamin A toxicity include inflammation of the hair follicles, very dry skin and in some cases, can even make the hair fall out. If you are considering taking vitamin A as a supplement, it is advisable to consult with a specialist in nutrition or a health care professional first.
In order to stay optimally healthy, it is important to incorporate good diet and exercise practices as a normal part of life. This is simple enough in principle, however, when looking at preventing hair loss, defining exactly what needs to be done from a diet perspective to minimise hair loss can be a little tricky. The main vitamins and minerals which are known to be ideal for the maintenance of a healthy head of hair include vitamin A, all of the B vitamins (especially vitamin B6 and B12), folate, also known as folic acid, vitamins C and E, biotin, essential fatty acids omega 3 and omega 6 (once known as vitamin F), silica, protein, iron, copper, zinc and iodine. Finally, it is essential to stay well hydrated with water. It is thought that there may be some foods which actually contribute to hair loss by causing certain metabolic disturbances.
The likelihood of doing this is far less with food; therefore it is always best to obtain the bulk of your vitamin and mineral requirements from whole foods. The best way to maintain a healthy vitamin and mineral intake is a good diet. It is not necessary or advisable to go out and buy a bunch of over-the-counter vitamin supplements in order to achieve your suggested nutritional levels. Many over-the-counter vitamins are chemically processed and are not completely absorbed into the system. It is also easy to overdose oneself with over the counter vitamins particularly when taking supplements of fat-soluble vitamins and minerals, causing toxicity and adverse reactions. The likelihood of doing this is far less with food; therefore it is always best to obtain the bulk of your vitamin and mineral requirements from whole foods.
Vitamin A is a key component to developing healthy cells and tissues in the body, including hair. Additionally it works with silica and zinc to prevent drying and clogging of the sebaceous glands, the glands vital to producing sebum, which is an important lubricant for the hair follicle. Vitamin A deficiencies commonly cause thickening of the scalp, dry hair, and dandruff.
Known vitamin A inhibitors include aspirin, laxatives, cholesterol lowering drugs, pollution, cigarette smoking and very bright light. Foods which are rich in vitamin A include eggs, oil, fish, milk which has been fortified, yellow, orange or red vegetables and green leafy vegetables such as spinach. Care is advised when taking vitamin A supplements as it is a fat soluble vitamin, meaning that it is easily stored in the fat cells of the body and therefore easy to overdose on. Symptoms of vitamin A toxicity include inflammation of the hair follicles, very dry skin and in some cases, can even make the hair fall out. If you are considering taking vitamin A as a supplement, it is advisable to consult with a specialist in nutrition or a health care professional first.
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