Eat Your Way to Healthy Hair

• Hair is a living tissue requiring the same nutrients as your body: protein, carbohydrates, fats, vitamins, minerals and water. Protein makes up about 17 percent of your total weight, according to Faqs.org. Your hair is composed of about 97 percent protein, plus vitamins and minerals. Insufficient dietary protein not only causes illness, but also can result in hair that is dry, slow-growing and brittle. Good sources of animal protein to include in your diet are low-fat meats such as chicken and fish; eggs; cheese; and milk. Plant protein sources include beans, fruits, vegetables, whole grains and nuts.
  
  Diets that are too low in fat can result in hair loss. Eating four servings a week of foods containing essential fatty acids from oily fish such as salmon and tuna, nuts and olives is recommended because of their ability to keep the scalp healthy, according to NaturalOrganicRemedies.com.
  
  Another nutrient vital to the health of your body and your hair is sulfur. Sulfur is important in maintaining the health and strength of hair structure. Excellent sources of dietary sulfur are onions, garlic and proteins such as meat, fish and eggs.
  
  Iron aids in the prevention of anemia, a condition that can result in hair loss. To ensure sufficient iron intake, include low-fat meats, spinach, red kidney beans and bran in your diet.
  
  Keri Glassman, a dietician appearing on CBS' "The Early Show," says that biotin may protect against hair loss and is a factor in possibly preventing your hair from graying. Biotin is a B vitamin that aids in the production of keratin, a protein that forms the outer layers of hair. Glassman recommends balanced meals, vitamin supplementation and avoiding caffeinated beverages, simple carbohydrates (refined sugars), excessive sodium intake, saturated fats and trans fats.
  
  Vitamin A, silica and zinc help prevent dryness by aiding in the production of sebum, an oily substance secreted by sebaceous glands in the skin to provide lubrication for your hair. Dry scalp resulting from vitamin A deficiency can cause dandruff. The best known source of vitamin A is carrots, but it also can be found in meats, cheese, eggs, spinach and broccoli. You will find silica in foods such as oats, rice, leafy green vegetables and strawberries. Zinc is found in nuts, beans, oysters and whole grains.
  
  Pantothenic acid (bitamin B5), found in meats, liver, kidney, fish, chicken, beans, eggs and milk, has been said anecdotally to prevent graying of hair. MedlinePlus from the U.S. National Library of Medicine lists proven uses of this vitamin but indicates that its effect on gray hair is theoretical, requiring further evaluation.
  
  Vitamin C helps hair growth and guards against split ends. You can get a sufficient supply of vitamin C by adding citrus fruits, tomatoes and dark green vegetables to your diet. Vitamin E benefits blood circulation and hair growth. Your best sources for this vitamin are leafy green vegetables, vegetable oils, nuts and beans.
  
  

Conclusion

• The basic formula for healthy hair is the same one recommended for maintaining a healthy body: Eat a diet of fresh fruits and vegetables, whole grains and low-fat proteins, while minimizing simple carbohydrates (refined sugars and starches) and saturated fats. As stated by PreventDisease.com in their article "Diet and Hair Loss," it is vital to keep your body and hair well hydrated by drinking at least eight glasses of water each day.