Improving your hair quality with diet

Our hair is affected by what we eat - just as the rest of our body is.  However, unlike our skin which can show the effect of poor diet in days, our hair can take months to show the effects.

Protein

Iron rich protein helps form Keratin which is the outer layer of your hair and scalp.  With lower than optimum levels, hair grows slowly and is weak and damaged.

Include food rich in iron and high quality protein – lean red meat, lentils, fish, soy, eggs (which also contain zinc and iron) and leafy green vegetables.

Vitamin C

Vitamin C builds collagen which helps support hair follicles, and helps you absorb iron more effectively.   Try to eat vitamin C rich foods alongside iron rich foods, such as spinach and chopped tomato, or eggs on wholemeal toast with a glass of orange juice.

Silica

Supports hair and nail growth.  It is found in oats, rice, cucumber, cabbage and sunflower seeds.

Biotin

Biotin is a B vitamin which helps with the formation of Keratin. It is found in salmon, green peas, oats, walnuts (also a source of EFA - see below) , brown rice, sunflower seeds, egg yolk, carrots and sardines. It can also be taken as a 3mg supplement taken daily for 6 months.  A deficiency can lead to hair loss, but this is rare. 

Pantothenic acid (B5)

An ingredient often seen in hair products, can be found in Greek yoghurt, cottage cheese and skimmed milk.  B5 has been linked to treating a range of symptoms which include grey hair (Mayo Clinic), although there is not a great deal of evidence to suggest its effectiveness through supplementation alone.

Zinc
Zinc deficiency can lead to hair shedding – zinc can be found in nuts, beef and eggs.

EFA

A lack of essential fatty acids can affect hair. A deficiency can lead to dry hair, dandruff and keratin which is under hydrated and vulnerable.  Additionally, the hair cuticle scales (the outside layer of the hair shaft) are linked by ceramids which are mainly made of EFA’s, so if these scales are not sealed properly then hair becomes dry and potentially allows colour to leak out (Centre Clauderer)

See our blog on Essential Fatty Acids for more details, but good sources are oily fish, walnuts, avocado, pumpkin seeds, flax seeds and extra virgin olive oil.

Remember hair and nails are slow growing so it takes quite a while to see any real difference from dietary support.  Whilst there is no strong clinical evidence to suggest that altering your diet will improve your hair, no one element of diet has been tested alone since they all work together.  It makes sense that ensuring your diet is well balanced with the nutrients listed above could potentially improve your hair quality.

 

References

Centre Clauderer (2012) Essential Fatty Acids and the Hair.  Available at: http://www.centre-clauderer.com/en/dry-hair/frizzy.htm#A

LiveStrong (2010) Weak and breaking hair. Available at: http://www.livestrong.com/article/75570-weak-breaking-hair/

Mayo Clinic (2011) Pantothenic Acid.  Available at: http://www.mayoclinic.com/health/drug-information/DR601077 

WebMD (nd) Eat right for your hair type.  Available at: http://www.webmd.com/beauty/hair-health/eat-hair-type?page=2

WebMD (nd) Top 10 foods for healthy hair.  Available at: http://www.webmd.com/beauty/hair-styling/top-10-foods-for-healthy-hair