PROTEIN

One of the most important nutrients we can consume for hair health is protein. Not just for muscles but hair, skin and nails. It’s the foundation and the main building block for the structure of our hair, so too little and our hair will be weak and brittle. We need sufficient amounts in order for our hair to grow long and strong, luckily in western societies protein deficiency is extremely rare. Eggs, fish, red meat, poultry, beans and grains are all good dietary protein sources. A good quality protein supplement can also be incorporated as part of a nutritious diet too.

VITAMIN C

Vitamin C helps to protect against free radical damage in our hair. Free radicals can cause our hair to age by blocking growth. By having a sufficient amount of vitamin C in our diet, as well as protecting our hair, we are also helping the body produce collagen. Collagen is an essential protein for keeping our hair and skin strong and youthful. Strawberries, citrus, peppers and pineapples are great sources of vitamin C. Vitamin C is also essential at helping our body absorb iron.

IRON

Iron is needed for helping our red blood cells carry oxygen around the body. Low levels of iron and anaemia are major causes of hair loss. Hair follicles require a rich blood supply so if they are low in iron, follicles won’t have sufficient oxygen and nutrients to grow hair. Eggs, red meat, spinach and lentils are all good sources of dietary Iron.

OMEGA 3

Omega 3’s are essential at keeping hair and scalp hydrated, this will also prevent dandruff. Essential for cells that line scalp as well as keeping our skin youthful looking too. Try oily fish, avocados, nuts like almonds and walnuts, seeds - pumpkin, chia, flax.

B VITAMINS

B vitamins - one of the best vitamins we know to promote hair growth is a B vitamin called biotin. As well as hair growth, other B vitamins are essential for creating red blood cells, which transport nutrients to the hair follicles and scalp which is an essential process for hair growth and life! Meat, fish, almonds, dark leafy greens and whole grains are rich in B vitamins

VITAMIN A

As well as being an essential vitamin for growth in all cells, vitamin A also helps our skin to produce an oil called sebum. Sebum helps keep the scalp and roots of our hair moisturised and glossy. Vitamin A can be found from dairy and eggs, as well as pumpkin, kale, spinach, sweet potato and carrot which are rich in beta- carotene, which gets converted to vitamin A

VITAMIN D

Vitamin D has been suggested to play a part in creating new hair follicles in the scalp. Like iron, low levels of vitamin D has been linked to hair loss. The body predominantly makes vitamin D from exposure to the sun. Although vitamin D is available from dietary sources like oily fish and mushrooms, in the UK the NHS recommends adults to supplement with 10 micrograms a day. This is because we are unable to absorb vitamin D from the UV Rays between October and April in the UK.

ZINC

Zinc helps to keep the oil glands around the hair follicles that produce sebum functioning and is also essential for hair growth and repair. Too little zinc in the diet can lead to a dry and flaky scalp and hair loss. Pumpkin seeds, lentils, beef, chickpeas, eggs and whole grains are all great zinc sources.

Hannah Radivan BSc ANutr is a Registered nutritionist specialising in chronic diseaes, digestive conditions, weight loss and weight gain. Currently working with one to one clients as well as delivering diabetes prevention programmes for the NHS. For consultations and enquiries email hannahradivannutrition@yahoo.com

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