Elizabeth Battaglino, RN, CEO of HealthyWomen
Medically reviewed by:
Elizabeth A. Liotta, MD
Board-certified dermatologist
Frederick, MD
Elizabeth A. Liotta, MD
Board-certified dermatologist
Frederick, MD
You are what you eat, the old saying goes. Whether
or not you think that pertains to the brain, nails, skin or hair, I suspect
that what we put in our bodies affects all of these things. Simply put, food
supplies your body with important nutrients to keep it running at its
best.
For example, a few foods that have been shown to be
beneficial to the brain are walnuts, omega-3 fats, blueberries, turmeric,
barley and quinoa, according to the Cleveland Clinic. A low-carb Mediterranean
diet, which includes fruit, vegetables, legumes, "good" fats and fish
are thought to help protect against Alzheimer's disease.
And what about your hair? While there are many
products on the market that can temporarily boost the look of your tresses, why
not put some healthy ingredients into your body to go to work for—and protect—
those 100,000 hairs on your head?
Here are some foods with hair-health benefits:
Healthy omega-3 fatty acids can
foster hair growth and sheen. Your body is unable to manufacture these healthy
fats on its own, so fatty fish like salmon, mackerel, herring, lake trout,
sardines and albacore tuna can supply them. The American Heart Association
advises eating two servings (3.5-ounce portions) of fatty fish per week. If you
don't eat seafood, omega-3s are also found in some nuts and seeds, such as
flaxseeds, but it's in a different form, so you may also want to talk with your
health care provider about taking a supplement.
Greek yogurt is packed with
protein, which is critical for keeping hair healthy. It also contains vitamin
B5 (or pantothenic acid), which may help prevent hair thinning and loss. And
while we're on the subject of protein, make sure to get protein from foods like
lean meat, chicken and turkey, which can protect against hair loss and promote
growth and thickness. Eggs, milk and cheese are also considered complete
protein sources. If you're a vegetarian, find your protein in foods like quinoa,
chickpeas and lentils.
Strawberries, citrus fruits and peppers. What do these have in common? They're high in vitamin C, needed by
your body to help produce protein. And since your body can't make or store
vitamin C, it's important to include foods that contain this vitamin in your
daily diet. Other sources include pineapple, cantaloupe, kiwi fruit and veggies
like broccoli, Brussels sprouts, cauliflower and leafy greens.
Iron-rich foods. Low
iron can contribute to hair loss. Treat any deficiency with iron-rich foods
like lean meat, turkey, whole grains, dried fruit, beans and egg yolks.
Biotin. This
water-soluble B complex vitamin, also known as vitamin H, is found in
small amounts in certain foods like eggs, cheese, yogurt, chicken and
liver. Biotin helps to strengthen the keratin in the hair and nails and comes in different types of over-the-counter supplements. There is preliminary evidence that it may reduce hair loss caused by an autoimmune disease when biotin supplements are combined with zinc and a topical cream containing clobetasol propionate.
Sweet potatoes. Your
body turns the antioxidant beta carotene into vitamin A, which in turn
helps protect against dry or dull hair and encourages production of sebum
(an oily fluid produced by the glands in your scalp that keeps your
strands from drying out). Beta carotene, which gives veggies and fruit
their rich colors, is also found in carrots, apricots, mangoes,
asparagus, broccoli and kale.
Silica. In a study of
women with temporary hair thinning, it was found that those who took
the oral supplement silica experienced significant hair growth. Foods
that contain this mineral include bananas, beer, oats and raisins.
References: "Vitamin H (Biotin)." University of Maryland Medical Center. http://umm.edu/health/medical/altmed/supplement/vitamin-h-biotin#ixzz3fn7tQna5. Accessed July 13, 2015.
"Hair Loss." Hospital blog from Cleveland Clinic, Florida. http://my.clevelandclinic.org/florida/about/web-chats/hair-loss. Accessed July 13, 2015.
Glynis A. "A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair." J Clin Aesthet Dermatol. 2012;5(11):28-34.