Proper nutrition is essential for the whole human body, it supplies oxygen, amino acids, vitamins and protein to build new healthy cells. Proper nutrition is very important for healthy hair, as hair, nails and eyelashes are last in the supply chain.
Without adequate nutrition, hair, nails and eyelashes are more likely to be dull, to be thin, to break easy and to turn gray. A change in diet and vitamin intake can improve the heath and appearance of your hair, skin, nails and eyelashes.
Proteins are building blocks for human body. They are made up of amino acids, and help build muscles, blood, skin, hair, nails and internal organs. Next to water, protein is the most plentiful substance in the body.
Proteins could be complete and incomplete. Complete proteins have all essential amino acids. Complete proteins are beef, chicken, fish, eggs, milk, feta cheese, etc. Incomplete proteins don’t have all of the essential amino acids, like vegetables, fruits, grains, seeds and nuts. Research, published in The Journal of Nutrition by L. C. SEIER, T. J. DEVLIN AND R. J. PARKER about protein effect for hair growth in rats, suggests, that protein plays important, if not main, role in quality and quantity of hair as well as the length of hair growth cycle.
Biotin is an important component of enzymes in the body that break down certain substances like fats, carbohydrates, and others. Biotin promotes cell growth and metabolism that helps in hair, nails and eyelashes growth and prevents brittle, fragile hair. Severe biotin deficiency can lead to loss of hair, eyelashes, and eyebrows, broken and fragile nails.
Symptoms of biotin deficiency include:
Hair loss (alopecia)
Dermatitis in the form of a scaly red rash around the eyes, nose, mouth, and genital area.
Neurological symptoms in adults such as depression, lethargy, hallucination, and numbness and tingling of the extremities.
There is no sufficient blood test to determine biotin deficiency. The signs and symptoms of biotin deficiency include hair loss which progresses in severity to include loss of eyelashes and eyebrows in severely deficient subjects, as well as nails that break, chip, or flake easily.
Pregnant women tend to have a high risk of biotin deficiency. Research has shown that nearly half of pregnant women have an abnormal increase of 3-hydroxyisovaleric acid, which reflects reduced status of biotin. Biotin deficiency can affect baby growth; mice, deprived in biotin, had 100% of infant malnourishment.
Foods, that contain Biotin.
Vegetables: swiss chard (most amount of biotin), carrots, onions, cucumbers and cauliflower.
Nuts: almonds, walnuts. Chicken Eggs, be careful not to eat too many egg whites as it binds biotin. Goat’s Milk and Cow’s Milk. Berries and Fruits: strawberries and raspberries. Fish: Halibut.
Suggested Biotin supplement dosage.
The University of Michigan Health System reports one study that found 16,000 mcg of biotin daily reduced blood sugar levels 50 percent in type 1 diabetics. Another found 9,000 mcg daily reduced blood sugar levels and pain from diabetic neuropathy in type 2 diabetics; the University of Michigan Health System notes doctors sometimes use a dose anywhere from 9,000 mcg to 16,000 mcg in this instance. The Beth Israel Deaconess Medical Center reports a suggested dosage of 6,000 mcg daily — consumed by a nursing mother — to treat infant seborrheic dermatitis and 3,000 mcg daily for brittle nails.
Foods high in iron include liver; whole grains; dark green, leafy vegetables; eggs and raisins.
Vitamin E provides good blood circulation, which includes the blood flow near the scalp. Foods high in vitamin E include avocados, nuts and olive oil.
When hair is dry and brittle it breaks easily and also falls out easier. Foods high in fatty acids are nuts, especially walnuts, fish and soy.
Vitamin B5 or Pantothenic Acid prevents graying, hair loss, eyelash loss and nail breakage. Hair follicle starts to fall due to lack of this vitamin in our body, nails become fragile and eyelashes get thin. Good sources of Vitamin B5 are whole grain cereals, brewer’s yeast, organ meats, egg yolks, milk, peanuts and legumes.
Vitamin B6 or Pyridoxine helps in preventing hair loss. It also helps in creating melanin that gives hair its color. Some of the food sources for Vitamin B6 are yeast, liver, whole grain cereals, vegetables, organ meats and egg yolk.
Vitamin B9 or folic acid is required for cell growth and helps improve mental health. Good sources of folic acid are green leafy vegetables, legumes, seeds, liver, poultry, eggs, cereals and citrus fruits.
Vitamin C is an essential nutrient for the treatment and prevention of a variety of hair disorders, which can damage your hair and affect normal hair growth. A diet containing significant levels of vitamin C can help combat alopecia, hirsutism or male pattern baldness. The University of Maryland Medical Center recommends consuming 500 to 1,000mg of vitamin C at least two times daily for antioxidant support.
Food rich in Vitamin C are mango, pineapples, raspberries, sweet potatoes, strawberries, turnip greens and cantaloupe.
Vitamin A is good for hair because it helps to produce sebum. The oily substance, secreted by your hair follicles, is the body’s natural hair conditioner.
Vitamin A rich foods: butter, egg yolks, fish, fortified milk, organ meats (such as liver), and dark green, orange, red (pomegranate), and yellow fruits (persimmons, mangoes) and vegetables, which all contain beta-carotene.