Many foods and nutrients help hair grow faster and stop hair loss to a certain degree. People should not expect rapid or dramatic results by a change in diet, but improvements can be made by adding certain foods and vitamins. Soy in particular is getting attention from researchers for its potential in improving .
Significance
Because hair is made mostly of the protein keratin, it needs protein for growth. People generally get enough, but a protein-deficient diet can result in thinning and slow-growing hair. Lean red meat and poultry, fish, milk, cheese, yogurt, nuts, eggs and beans are excellent sources of protein. Zinc, found in seafood and lean meats, helps build hair protein and stops hair loss.
Potential
Soy is another great source of protein and is being studied for its apparent benefits in preventing hair loss. Stophairlossnow.com gives details of a French study linking soy consumption to an increase in hair growth, up to 30 percent in some cases. Early baldness is rare among Japanese men when compared with European and American men, and so is prostate cancer, leading researchers to speculate that extra soy in the Japanese diet accounts for the difference. Soy can be found in tofu, tempeh and miso, and is included in many vegetarian foods that are designed to replace meat, such as veggie burgers and hot dogs.
Features
Beta-carotene is essential for hair growth, and can be found in green, yellow and orange vegetables, such as carrots, kale, spinach, turnip greens, winter squash and yams. Beta-carotene also is an antioxidant and provides vitamin A.
Expert Insight
Webmd.com lists comments from several doctors about the benefits of vitamin B for hair growth. Many recommend a B-complex supplement in addition to eating whole grains, chicken, turkey, fish, eggs, dairy products and chickpeas, which also contain zinc.
Types
People can avoid hair loss by keeping the scalp and hair from drying out. Omega-3 and Omega-6 essential fatty acids in many foods, particularly oily fish, accomplish this goal. Salmon, mackerel, herring, sardines and trout are excellent sources. Hairboutique.com cites a study by the Michigan Institute of Technology indicating that canned tuna and noncanned tuna have nearly the same content of fatty acids. Solid white albacore tuna is the best choice in canned tuna.
Other foods with beneficial fatty acids are avocado, flax seeds, liver, nuts, olives, pumpkin seeds and spinach.
Function
Iron can assist by carrying oxygen to hair. Iron-rich foods include dark green vegetables, such as broccoli, kale, spinach and Swiss chard. Iron also is found in eggs, liver, dates and raisins.
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