NUTRITION FOR HEALTHY HAIR & SCALP
Maintaining the health and vitality of our hair and scalp is essential for both aesthetic and overall wellbeing. Hair and scalp health is a complex interplay of various physiological processes. The hair follicles, which are the structures responsible for hair growth, are deeply embedded within the scalp and are nourished by a network of blood vessels. The health of these follicles, as well as the condition of the scalp skin, is directly influenced by the availability of essential nutrients like Vitamins, Protein and Minerals.
Appended are some of the sources of these essential nutrients which can be incorporated in your daily life. Additionally, massage the roots of your hair (scalp) with the pulp of your fingers at least for 5 mins before you go to sleep every day. Above all, manage your stress levels, have good sleep, avoid shampoos, hair oils & hair colours with harsh chemicals, limit/avoid - sugars, soft drinks, refined/processed foods.
VITAMINS
Vitamin A
Vitamin A helps create new hair cells and produce sebum that helps moisturize the scalp, thereby keeping the hair moisturized and free from split ends, dry hair, or breakage.
Animal-Based Sources - Retinol, the most bioavailable form of Vitamin A, is primarily found in animal-based foods, such as - Liver (beef, chicken, or cod), Eggs, Dairy products (milk, cheese, butter), Fatty fish (salmon, tuna, mackerel).
Plant-Based Sources - Provitamin A carotenoids, which the body can convert into active Vitamin A, are abundant in – Carrots, Sweet potatoes, Leafy greens (spinach, kale, collards), Cantaloupe, Tomatoes.
Vitamin B12
Vitamin B12 plays a crucial role in the division and growth of cells, which is essential for the regeneration and maintenance of hair follicles. It also supports the production of keratin, a key structural protein found in hair.
Animal-Based Sources - Meat (beef, pork, lamb), Poultry (chicken, turkey), Fish and seafood (salmon, tuna, shellfish), Eggs, Dairy products (milk, cheese, yogurt).
Plant-Based Sources - While B12 is primarily found in animal-based foods, there are some plant-based sources that may contain small amounts of this nutrient, including - Fortified breakfast cereals, Nutritional yeast, Some seaweeds (like spirulina).
Vitamin C
As an antioxidant, Vitamin C helps protect the delicate hair follicles from oxidative stress and damage, which can lead to premature hair loss and thinning.
Vitamin C is abundant in a variety of fresh fruits and vegetables, including citrus fruits, bell peppers, broccoli, strawberries, and kiwi.
Vitamin D
Vitamin D deficiency can lead to a weakening of the hair follicles, making them more susceptible to damage and a shortened growth phase resulting in overall thinning of the hair, as well as increased shedding and slower regrowth.
Egg Yolks, Fatty fish - salmon, tuna, and mackerel, are excellent sources of Vitamin D. Many foods such as milk, yogurt and cereals are fortified with Vitamin D, providing an additional source of this essential nutrient.
Additionally, up to 30 mins exposure to direct sunlight at least 3 to 4 times in a week helps natural production of Vitamin D.
Vitamin E
Vitamin E helps to protect the hair follicles and surrounding skin from oxidative stress that inhibit hair growth. While Vitamin E deficiency is relatively rare; some of the common symptoms of Vitamin E deficiency include dry, brittle hair, increased hair shedding and a dry, flaky scalp.
Some of the best dietary sources of Vitamin E include – Cold pressed organic vegetable oils (such as sunflower, safflower, and olive oil), nuts and seeds (such as almonds, hazelnuts, and sunflower seeds), green leafy vegetables (such as spinach and kale), avocados, wheat germ etc.
VBiotin (Vit H/B7)
Symptoms of biotin deficiency may include thinning or shedding of hair, dull & lifeless locks and an itchy or inflamed scalp.
Dietary sources include - eggs, nuts, seeds and legumes.
PROTEINS & MINERALS
Protein (Keratin)
Keratin is the main structural protein that makes up the hair shaft, accounting for 95% of its composition. The keratin proteins in hair are arranged in a specific pattern, creating a strong, durable fibre that can withstand various environmental stresses and styling techniques.
Some of the richest sources of this nutrient are - eggs, poultry, fish, meat, dairy, legumes, nuts and seeds.
Iron
Iron deficiency can result in thin, brittle or dull hair, as well as increased shedding, lifeless locks and slower hair growth.
Animal-Based Sources - red meat, poultry and seafood.
Plant-Based Sources - lentils, spinach, tofu and fortified cereals.
For enhanced absorption, pair plant-based iron sources with foods high in vitamin C, such as citrus fruits, bell peppers and broccoli.
Zinc
Zinc is involved in the regulation of cell division, protein synthesis, and the activity of various enzymes essential for hair follicle development and maintenance. Zinc deficiency can lead to impaired hair follicle function, resulting in stunted hair growth, thinning and increased susceptibility to hair loss.
Some of the best dietary sources of zinc include red meat, poultry, seafood (particularly oysters), legumes, nuts and whole grains.
Calcium
Calcium plays a crucial role in the proper functioning of hair follicles. It is involved in regulating the activity of follicular cells, supporting the growth and differentiation of hair matrix cells and maintaining the structural integrity of the follicle. Deficiency leads to disruption in the hair growth cycle and an increase in shedding resulting in thinning hair, increased breakage and a general decline in hair quality.
Animal-Based Sources - Dairy products (milk, cheese, yogurt) and Canned fish with bones (sardines, salmon).
Plant-Based Sources - Leafy green vegetables (kale, spinach, collard greens), Fortified plant-based milk alternatives (almond, soy, oat milk), Beans, Lentils, Tofu, Nuts and seeds (almonds, chia seeds, sesame seeds).
Silica
Silica plays a crucial role in the production of collagen, which is essential for hair growth and health. Collagen provides structure and strength to the hair follicles, helping to prevent breakage and thinning.
Some of the best dietary sources of silica include oats, barley, brown rice, bananas, strawberries and leafy greens like spinach and kale.
Selenium
Selenium's antioxidant properties play a crucial role in protecting the hair and scalp from damage that can lead to hair loss. By neutralizing harmful free radicals and reducing oxidative stress, selenium helps to maintain the health of the hair follicles, preventing premature shedding and promoting the continuous growth of strong, healthy hair.
Some of the best food sources of selenium include seafood (such as tuna, salmon and shellfish), Brazil nuts, poultry, eggs and whole grains.