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Outline
Introduction
Nutrition
and Dietary Recommendations
Vitamin A
B Vitamins
Biotin
Vitamin C
Copper
Iron
Zinc
Protein
Water
Other Reasons for Hair
Loss
Summary
Introduction
Alopecia is the medical
or technical name for hair loss. The loss of hair can occur on the scalp
or on any part of the body that normally has hair, such as eyebrows or
eyelashes. A certain amount of hair loss is normal. The average person
normally sheds 50 to 100 hairs every day. The hair shed daily is not necessarily
permanent hair loss. Most of the hair we shed grows back. All hairs have
a life expectancy of three to six years. At any given time, some of our
hair is growing, some is done growing and in the resting stage, and some
is in the falling-out stage. Everyone sheds hair at about the same rate,
but there are some people, through genetics, who have fewer new hairs that
grow to replace those that shed. Pattern baldness
or permanent hair loss is simply the
result of genetic programming. Increased hair shedding, or temporary hair
loss can be caused by a host of different reasons. Some of these reasons
include poor nutrition and diet, genes, hormones, age, medications such
as chemotherapy, radiation treatment, infections, stress, chemicals used
for certain hairstyles, and rapid weight loss. Certain illnesses and diseases
can also cause hair loss or hair shedding. Examples include anemia, low
thyroid hormone levels, lupus, and sometimes cancer. In most of these cases,
hair loss is not permanent.
Nutrition
and Dietary Recommendations
Nutritional deficiencies can contribute to increased hair
shedding by weakening hair shafts that cause breakage to the hair and slow
regrowth. Hair problems that are caused by nutritional deficiencies can
be corrected by a proper diet. Principal nutrients that are involved include
vitamin A, certain B vitamins, the vitamin biotin, vitamin C, copper, iron,
zinc, protein, and water.
Vitamin
A
Adequate intake of vitamin A is vital in helping to promote
the growth and health of cells and tissues throughout the body, including
the hair and scalp. Prolonged vitamin A deficiency can lead to hair loss
and dandruff caused by the buildup of cellular debris in the hair follicles.
The daily intake of vitamin A for adults is 5,000 IU (international units).
The body actually gets vitamin A in two ways: from plant sources in the
form of carotenoids, such as beta carotene, that convert to vitamin A in
the body. These sources include red, yellow, and orange fruits and vegetables
as well as some dark green leafy vegetables. The body also gets vitamin
A from animal sources in the form of retinol. Good animal sources include:
-
liver
-
fish oil
-
eggs
-
fortified milk
-
other foods fortified with vitamin A
Vitamin
B6, folic acid, vitamin B12
All three of these B vitamins are essential to the normal
formation of red blood cells or the hemoglobin
(iron-containing) portion of red blood cells. The primary function of hemoglobin
is to carry oxygen from the lungs to tissues in the body, including the
hair. Healthy and strong hair is dependent on a constant supply of blood
and oxygen. A deficiency of these B vitamins can cause reduced blood and
oxygen supply to the hair, leading to increased hair shedding, damaged
hair, and slow regrowth. The reference daily intake of vitamin B6 is 2.0
milligrams per day for the average adult. The best sources of vitamin B6
are protein-rich foods such as:
-
chicken
-
fish
-
pork
-
liver
-
kidney
-
soybeans
Whole grains, cereals, nuts, and legumes also contain reasonable
amounts.
The reference daily intake of folic acid is 400 micrograms
for the average adult. Sources of folic acid include:
-
leafy vegetables
-
orange juice
-
avocado
-
beets
-
broccoli
-
brewer’s yeast
-
liver
-
wheat germ
-
some fortified cereals
Most enriched grain products, such as bread, flour, rice,
macaroni, and noodles, must be fortified with folic acid according to a
new law.
The reference daily intake of vitamin Bl2 is 6.0 micrograms
for the average adult. B12 is found mostly in animal foods such as:
-
meat
-
fish
-
poultry
-
eggs
-
milk
-
other dairy foods
Biotin
For people who eat a healthy diet, biotin deficiency
is rare. Besides getting biotin from select food sources, biotin is also
manufactured in our intestines by gut bacteria. In rare instances though,
biotin deficiency can cause hair loss. A study in the American Journal
of Clinical Nutrition researched two adult patients receiving TPN (total
parenteral nutrition, which is a form of nutrition used by the very ill
who cannot use their gut for digestion and must have specialized nutrition
through a large catheter inserted directly into the vein) on a long-term
basis. Both patients had severe loss of hair. These patients, due to their
medical condition, did not manufacture biotin in their gut and consumed
no biotin orally or parenterally. Daily supplementation of biotin resulted
in the gradual regrowth of healthy hair.
Seborrheic dermatitis
is a common condition that results in excessive oiliness and dandruff on
the scalp. This condition usually occurs in infants and the elderly. In
infancy this condition is known as cradle cap.
Several case studies have shown successful treatment of cradle cap when
the mother is given biotin if breast-feeding or given directly to the infant
if she is not. The beneficial effects of biotin on the health of hair possibly
reflect an ability for the vitamin to improve the metabolism of scalp oil.
The reference daily intake for biotin is 300 micrograms for the average
adult. Biotin is found in a wide variety of food. Some of the best sources
include:
-
eggs
-
liver
-
yeast breads
-
cereals
Vitamin C
A vitamin C deficiency can cause the hair to be susceptible
to problematic splitting and breaking. This usually only occurs with severe
deficiency and can be reversed when vitamin C intake is increased. Vitamin
C is essential to producing collagen,
a connective tissue that gives structure by holding tissues in the body
together, such as the tissue in hair. The reference daily intake for vitamin
C is 60 milligrams for the average adult. People who smoke need twice as
much vitamin C as nonsmokers. Vitamin C is found in plant sources such
as:
-
citrus fruits
-
berries
-
melons
-
peppers
-
dark green leafy vegetables
-
potatoes
-
tomatoes
Copper
Copper is a trace mineral that is essential for the formation
of hemoglobin and is needed to carry oxygen in red blood cells. Hemoglobin
is necessary for the maintenance of an adequate supply of blood to the
hair shaft. A deficiency of copper can weaken the hair shaft and cause
increased hair shedding. A deficiency rarely comes from not getting enough
copper in the diet; instead, it usually comes from genetic problems or
from too much zinc in the diet. Excess zinc from dietary supplements can
inhibit the absorption of copper in the body. The reference daily intake
of copper is 2.0 milligrams for the average adult. The best sources of
copper include:
-
organ meats, especially liver
-
seafood
-
seeds
-
nuts
Iron
Iron’s main job is to carry oxygen in the hemoglobin
of red blood cells. Iron deficiency can lead to a condition called anemia
and can lead to possible hair loss or increased hair shedding. Anemia can
be easily diagnosed with a blood test and is characterized by fatigue,
weakness, and general poor health. Anemia can be caused by more than just
iron deficiency. The reference daily intake for iron is 18 milligrams.
The recommended daily allowance of iron increases during pregnancy and
breast-feeding. It also increases for women who are pre-menopausal due
to blood and iron losses from the menstrual flow. There are two types of
iron sources: heme and non-heme
iron. Heme iron is absorbed in the body more easily. Heme iron
sources include animal products such as meat. Non-heme iron comes from
mostly plant foods, such as spinach, red kidney beans, and bran. It isis
not absorbed as easily in the body as heme iron. You can enhance your body’s
ability to absorb non-heme iron by consuming vitamin C sources and heme
iron sources in the same meal.
Zinc
Dandruff and hair loss are both conditions associated
with zinc deficiency. Zinc is a mineral that promotes cell reproduction
and tissue growth and repair. Zinc also functions in the maintenance of
the oil-secreting glands attached to hair follicles. The reference daily
intake of zinc is 15 milligrams for the average adult. Good sources of
zinc include foods of animal origin, including seafood. Eggs and milk also
supply zinc in smaller amounts. Whole-grain products, nuts, seeds, and
legumes contain zinc, but in a form that is less available to the body.
Protein
Protein is needed by every cell in the body, including
the cells needed in normal hair growth. Without adequate protein intake,
the body cannot efficiently make new hair to replace the hair that has
shed. Protein comes from:
-
meat
-
poultry
-
fish
-
eggs
-
milk
-
cheese
-
yogurt
-
soy products
All of these protein foods contain complete proteins or proteins
that contain all nine essential amino acids
(building blocks of proteins) necessary for optimal health. Plant foods
such as dried beans, seeds, nuts, grain products, and many vegetables also
contain protein, but not in the complete form. Eating a variety of plant
foods helps to ensure you receive adequate amounts of amino acids.
Water
Water is one of the most important nutrients essential
for life. Proper hydration is an important factor in healthy hair and in
promoting good health. The recommended amount of water to drink each day
is 64 ounces or eight 8-ounce glasses. Every cell and every system in the
body uses water to function properly. Water is involved in the transport
of vitamins, minerals, amino acids, and many other nutrients.
Other
Reasons for Hair Loss
Nutritional deficiencies can be a reason for accelerated
hair shedding or temporary hair loss. Conditions that may contribute to
poor nutrition and cause hair loss as a side effect include eating disorders
such as anorexia. Anorexia can cause
severe malnutrition and cause a high proportion of hair follicles to stop
their growth cycle. After several months, these hairs shed and the body
is not equipped nutritionally to grow back new ones. Normal hair growth
returns with adequate nutrition intake.
Rapid weight loss is another reason for accelerated hair
shedding. Dropping weight too quickly and/or participating in a fad diet
that is not nutritionally sound can cause imbalances in the body and cause
increased hair shedding. Following a healthy weight-loss program can prevent
this from happening.
Summary
Most cases of balding or permanent hair loss results from
genetic disposition or heredity influences. Temporary hair loss or hair
shedding can result from poor nutrition, among other conditions. Good nutrition
can be potentially beneficial to the health of your hair and scalp. If
you consume a healthy diet, nutrient deficiencies, as described above,
should not be a problem. A healthy diet includes eating most of your calories
from the following:
-
grain products
-
vegetables
-
fruits
-
reduced-fat dairy products
-
lean meat
-
fish
-
poultry
-
legumes
-
unsaturated fats
Good nutrition also means eating fewer calories from saturated
fats and sweets. Experts agree that following the Food Guide Pyramid, which
is a general eating guide that includes all of the daily food groups, offers
a reliable and easy-to-follow plan to guide you through developing a healthy
diet. A healthy diet ensures the intake of essential vitamins and minerals
that contribute to your health and a healthy head of hair. Regular exercise
and stress management, limiting alcohol intake, and avoiding tobacco are
also essential to good health and are important for the prevention and
treatment of temporary hair loss.
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