Eat your way to healthier hair

Hair is made mostly of keratin, a tough fibrous protein. This is the same material that makes up fingernails, animal hooves and animal horns. Hair cells are formed at the base and of the follicle in a structure called the hair bulb. The hair bulb, nourished by blood vessels around it, makes the hair cells. As the new cells move up the channel of the follicle, they mature by going through a process called keratinization. During the process, each hair cell is filled with the protein and eventually loses TS nucleus. The hair that emerges from the scalp is fully mature, and no longer alive.

In addition to protein, the body requires many nutrients to facilitate hair production and to

maintain scalp and follicle health.

Protein.

The major component of hair is protein, and so, it is important that your diet includes sufficient protein to support hair growth. Good sources of protein include fish, lean meats, poultry, eggs, and dairy products. Vegans and vegetarians can get protein from beans, nuts and foods like tofu.

Omega-3 Fatty Acids.

Omega-3 fatty acids contribute to the strength and lustre of the hair. The Omega-3s help to keep the cuticles smooth so that tangles and breakage is reduced, and the smooth cuticles give the hair a smooth, lustrous appearance. A diet consisting of sufficient Omega-3s also prevents dry, flaking and itchy scalp. Good sources of Omega-3 fatty acids include linseed, chia seeds, egg yolks, and oily fish (salmon, sardines, mackerel and tuna).

Biotin.

Biotin or Vitamin B7 is a water-soluble vitamin that helps your body convert food into energy. It helps to promote hair growth and increases elasticity thereby reducing hair breakage. Biotin can be found in liver, eggs, fish, legumes, berries, avocadoes, cauliflower and mushrooms.

Vitamin D.

There are Vitamin D receptors in the hair follicle that helps to regulate the growing and resting cycles of hair. This vitamin serves as a signal to the follicle to start the growing cycle. Hair loss is a sign of Vitamin D deficiency. This vitamin is made in the body when the skin is exposed to sunlight. There are also many foods that are fortified with Vitamin D, for example: milk, cereals, orange juice and cheeses.

Iron.

Like Vitamin D, an iron deficiency is characterised by hair loss. Iron plays an important role in the structure and function of red blood cells. Nutrition is delivered by blood vessels to the bulb in the follicle to make new hair cells. Low levels of iron negatively affect the follicle resulting in abnormal and excessive hair loss. Some iron rich foods are: red meat, pork, poultry, seafood, beans, dark green leafy vegetables (like spinach), dried fruit and fortified foods.

Water.

It should come as no surprise that water is absolutely necessary for healthy hair. If the body is dehydrated, the process of making, maturing and naturally moisturising your hair will be greatly compromised.

Other important nutrients for healthy hair growth include Vitamins A and C, potassium and zinc.

As is the case with all forms of wellness, the things we put into our bodies can greatly assist or hinder our progress.