Evecare • Vol 11 • No. 2 • Sep–Dec 2023 14 Food Facts Hair follicles require protein, trace elements, and vitamins for optimal metabolic activity. Deficiency of these components affects hair health, and eventually leads to hair loss. Thus, hair health is closely related to diet.1,2 Essential Nutrients for Hair Growth Protein Protein that contains sulfur-based amino acids (eg, cysteine and methionine) is a precursor for keratin synthesis. Insufficient intake of such protein leads to fragility and loss of hair. Cottage cheese; yogurt; fish; meat; soybeans; lentils; beans; peas; broad beans; buckwheat; hulled barley; brown rice; nuts; eggs; and seeds of pumpkin, sunf lower, and sesame are foods that have sulfur-containing amino acids.2 Vitamins Vitamins A, B, C, and D are key for hair health. Vitamin A (retinoids and carotenoids) moisturize the hair and protect it from becoming fragile. Vitamin A deficiency causes ichthyosis-like skin changes and is often associated with telogen eff luvium and hair fragility. Eggs, chicken, fish, meat, green leafy vegetables, and nuts are good sources of vitamin A.2,3 Biotin (vitamin B7) is an essential vitamin that helps in the production of keratin, and its deficiency might lead to hair loss. Foods containing biotin are milk, sweet potatoes, broccoli, meat, egg yolk, yeast, and nuts.2,4 Pantothenic acid (vitamin B5) prevents early hair graying, can restore the natural hair color, and moisturizes the hair. It also plays a role in hair follicular cell division, regulates the functioning of the sebaceous glands, and accelerates melanin production. Some of the foods rich in vitamin B5 are mushrooms, cauliflower, soya, eggs, baking yeast, whole grains, beans, milk, and green leafy vegetables.2 Vitamin C helps in hair shaft elongation and triggers hair growth. Vitamin C deficiency results in hair shaft abnormalities. Parsley, kale, horseradish, peppers, brussels sprouts, broccoli, caulif lower, spinach, black currants, red currants, strawberries, kiwi, and citrus fruits contain vitamin C.2,3 Minerals Minerals such as zinc, iron, copper, and silicon inf luence hair growth. Zinc enables protein and fat metabolism, and at the same time, promotes hair follicle formation and hair growth. Zinc deficiency suppresses hair growth and can lead to telogen eff luvium. Iron is a major component of hemoglobin that supplies energy to the matrix cells in the hair bulb, which aids in hair growth. Copper is essential for keratin fiber strength. Its deficiency results in brittle hair, and could lead to early graying. Silicon is responsible for hair growth and shine. The food sources of these minerals are meat, fish, soya, white beans, parsley, dried apricots, and figs.2,3 Including these nutrients in the daily diet is thereby essential to maintain hair health. References 1. Trüeb RM. Int J Trichology. 2021;13(6):1. 2. Goluch-Koniuszy ZS. Prz Menopauzalny. 2016;15(1):56–61. 3. Ruiz-Tagle SA, et al. Our Dermatol Online. 2018;9(3):320– 328. 4. Health Essentials. Is biotin as good as advertised for your hair loss? https://health.clevelandclinic.org/. Published October 26, 2022. Accessed July 27, 2023. Dietary Modifications for Healthy Hair
RkJQdWJsaXNoZXIy MjAwNDg=