Nutrition for hair growth

By eating nutrient-rich foods that are scientifically proven to help your hair

Role of Diet Modification

Diet for promoting hair growth

Promotion of good hair growth and control of hair loss requires Antioxidants, Vit. A, Vit. C, B-complex, Biotin, Protein, bio minerals (25, 26, 27, 28, 29), adequate water intake and a organized lifestyle.

Green tea – provides effective antioxidants. Polyphynol –epigallocatechin-3-gallte is known to regulate androgens and mediator hormones leading to hair loss (39).

Vitamin A – Very good antioxidant required in moderate amounts. In excess it can interfere with keratinisation and lead to hair loss. Twice a week include green yellow orange fruits and vegetables in your diet. We all know, spinach, broccoli, carrots, apricots, melons are good sources of vitamin A. Add to it antioxidant rich sweet potato. Steamed carrots provide better availability of beta carotene the precursor of vitamin A and having it with olive oil or cheese dip increases the absorption of beta carotene.

Vitamin C – Important water soluble antioxidant which can act inside the cell as well as in the medium outside or in between the growing cells. Required in high amounts for smokers. Citrus fruits, strawberries, red pepper, guava, amla are good sources of vitamin C. It also reduces wrinkles.

B6, B12, Folic acid – Good sources eggs, meat, poultry, fish. Vegetarians always have deficiency of these vitamins. Vegetarian sources are milk, wheat germ, sprouts, bananas, sweet potato, spinach. Vitamin B6 improves oxygenation to the hair roots. B-complex vitamins are important components in all body metabolic processes.

Biotin – Has received undue popularity as hair vitamin or Vitamin H. Biotin is not the only vitamin required for hair growth. Often people consume only biotin and expect hair to improve. Biotin is a general promoter of all body metabolism. Good sources are oats, nuts and brown rice.

Essential Fatty acids & Fat Soluble Vitamins – Vitamins are of two kinds, water soluble and fat soluble. In today’s weight watchers culture, we ensure our diet is fat free. This leads to rapid deficiencies of fat soluble vitamins A, D, E, K, which are essential for hair growth and good soft glowing skin. Omega 3 & omega 6 fatty acids maintain favourable protein lipid layer on the scalp. They also give shine, bounce and lustre to the hair or else hair looks dry, frizzy, flat and life less. Good sources are fish and meat. Vegetarians can get fatty acids from walnuts, flaxseed and avocado. Add milk, yogurt, occasional slice of cheese or a spoon of ghee in your diet for healthy skin and hair.

Protein – Achieving adequate natural protein intake necessary for hair growth is misunderstood. People take whey protein which contains preservatives, body building supplements, branch chain amino acids which increase anabolic rate and raise androgen levels leading the hair loss. High protein diet leads to acidic blood pH which requires re absorption of calcium to neutralize the acidity, leading to indirect calcium deficiency and hair loss. Non Vegetarian foods have invisible fat content. Blood androgen levels are known to increase after high meat & fat meals. High androgens lead to hair loss. Chicken in the poultry are artificially fattened by injecting hormones, antibiotics, anti fungal, tranquilizers, which play havoc with our body systems when consumed every day. Please rotate the source of protein to include, beans, dals, chick peas, soy, mushrooms, milk, yogurt, egg, fish and some meat turn by turn.

Water – Scalp hydration and preventing dryness is very important for good hair growth. A good 10 glasses of water in a day especially people working in night shifts forget to drink water at night. Flight pursers, frequent fliers easily get dehydrated in pressurized air cabins. Please remember to drink enough water.

Lifestyle changes – Wrong eating habits, inadequate sleep, competetive life, stress, poor scalp hygiene need to be addressed. Smoking reduces blood flow to the hair roots. Alcohol reduces absorption of vitamins and minerals from the gut. Any kind of exercise that promotes heavy breathing and good oxygenation through the lungs is good for hair growth. Hanging upside down although does not reverse the blood flow towards the head because there are valves in the body to ensure unidirectional blood flow. Selection of processed, artificially flavoured foods with poor nutritional value is leading to stomach fullness without health benefits called as the hidden hunger.

Diet for promoting hair growth

Enlisted are foods to choose for good hair growth

Spinach – good source of beta carotene, iron, folic acid, vitamin C, vitamin B6 and vitamin E.

Mustard greens – available all throughout the year, good source of antioxidants, vitamin C, vitamin E.

Bok Choy – good source of iron and antioxidants.

Oats – good source of copper, iron, zinc, biotin, omega 6, also some ploy unsaturated fatty acids, along with benefits of fibre. Copper can prevent premature greying of hair. Soak the oats to allow enzymatic break down of phytates which form insoluble complex with calcium, iron and minerals making them unavailable for absorption.

Prunes – good source of bio minerals, copper, zinc, magnesium.

Wheat germ – good source of vitamin E, B6 and vegetarian source for zinc. Can be added to food recipes and health drinks.

Walnuts – good source of omega 6, iron, vitamin B1, B6, B9, zinc selenium

Eggs – good source of protein, iron, zinc, sulphur, omega 6, biotin, B12. Eggs provide easily digestible protein which has highest biological value.

Shrimp – good source of B12, iron & zinc, better choice when red meat is to be avoided.

Chick peas – good source of protein, zinc, Vitamin B and Vitamin C.

Sweet potato – often neglected, good source of antioxidants, beta carotene, iron, copper, vitamin C for hair growth.

Diet for Strengthening Hair roots

Keratin – The hair structure is made of Keratin protein. MSM Methylsulfonylmethane facilitates keratin formation and strengthening of the hair shaft. Good sources of MSM are cabbage, watercress, Swiss chard called raspalak, beet root and radish leaves. MSM is better available in raw vegetables than cooked.

Silica – Strengthens hair. Sources are green and red pepper, millet, barley, wheat, cucumber, mango, beans, celery, asparagus, green vegetables. Silica is destroyed by fertilizers, best available from organic foods.

Vitamin E – acts as antioxidant, excess can lead to hair loss; sources are sunflower seeds, almonds, pine nuts, dried apricots, olives, spinach, mustard greens, wheat germ, spirulina.

Zinc – required for strong hair as well as thyroid hormone which again is important for hair growth. Sources are pumpkin seeds, lentils, whole grains, brazil nuts, pecans, walnuts, eggs & oyster.

Copper – gives strength and prevents premature greying. Sources are black sesame, soy, spirulina, cashew nuts, walnuts, prunes and oats.

Iodine – important for hair strength & thyroid function. Sources are sea food, sea weeds; most common is iodinated common salt.

Sulphur – the beauty support from nature, deficiency causes dry skin and brittle hair. Sources are meat, fish egg, legumes, garlic, cabbage, onions, turnips, sea weeds, lettuce, brussel sprouts.

Food Selection Guidelines for preventing hair loss

Hair growth is a continuous cycle of anagen, catagen, telogen, then regrowth begins again with anagen. After fall phase, the hair has to come back into growth phase with sudden rapid cell division at high rate. Good hair growth requires a toxin free environment and supply of good nutrients to support rapidly dividing cells. Food consumption today is irregular, at odd hours, against body rhythm or cycle. Food consumed is a mix up, against local, climatic, regional or seasonal preferences.

The food consumed today is not natural it is man made and modified. Yield is increased by using artificial chemicals, hormones, insecticides, fertilizers. Chicken are force fed keeping lights on at night to make them feel it is day time. Residues of antibiotics, steroids, oral contraceptives, vaccines are consumed with the meat (40). No carbohydrate diets and high protein diets favoured by fitness experts cause the blood to become acidic leading to reabsorption of iron, calcium into blood to counter the acidity. There is increase in the urea nitrogenous waste from high protein consumption, accumulation of these metabolic toxins makes internal body environment unsuitable for rapid cell division and hair growth.

Masumi Inaba of Japan has shown a cause and effect relationship between the diet and the severity of hair loss through documentation and scalp biopsies (41). We advice our patients to avoid fried foods, bakery foods and red meat to reduce the over activity of oil and sebum glands, as these are the sites for 5AR enzyme activity and hyperactive glands may lead to more formation of DHT (41). This diet modification also reduces the accumulation of free radicals which are unfavourable for rapidly dividing cells (41).

Next is to avoid sugar based foods, as chocolates, pastries, sweets, (some sugar in tea or coffee is permitted). Increased sugar leads to insulin release, which in turn causes release of testosterone from its binding protein and makes it available for conversion to DHT.

Foods with artificial flavors, taste makers, additives, preservatives, colas are avoided as these chemicals lead to formation of free radicals in the body. Juices are best avoided for their fruit sugar, better is to eat fruits along with the fruit skin. Nutrients and vitamins in the fruit are concentrated just below the fruit skin; pulp contains only fructose and water. Having fruits with the fruit skin provides fiber and nutrients.

Fast foods and junk foods are avoided for lack of nutrition, use of chemical flavoring agents, additives and preservatives. Chinese foods made with aginomoto MSG can adversely affect hair.

Including variety of protein sources and antioxidants, like steamed sprouts, green vegetables, salads and all kinds of beans, pulses, mushrooms, cottage cheese, chick peas and nuts can improve hair growth still reducing the ill effects of meat.

Vitamins are of two kind’s water soluble and fat soluble Vit A, D, E, K. Adding a spoon of ghee or a slice of cheese can provide the fat soluble vitamins required for the bounce and luster in the hair. Strict no fat diet makes the hair dry, lifeless and falling flat. Also having 12 glasses of water in a day maintains skin hydration and prevents dryness.

One of the theories for hair loss is the reduced blood flow or ischemia theory. Avoid smoking if you are losing hair, it will constrict blood flow to the hair roots inducing ischemia leading to hair loss. Smoking also causes accumulation of free radicals which are harmful to growing hair roots.

List of Foods to Avoid

Mutton, Red meat, Fish Fry, Tandoor Chicken. Homemade fish or chicken cooked without frying can be had once in ten days, eat two pieces – no gravy. Coconut gravy, groundnuts or peanuts, excess potato, pasta & noodles.Fried foods – wada, samosa, puri, papad, dosas, chips etc.Sugar foods – chocolates, pastries, cakes, ice cream, sweets, desserts etc. Bakery foods – biscuits, toasts, khari, puffs, patties, rolls, croissants, doughnuts, cup cakes etc. Chinese foods – aginomoto or Chinese salt is bad for hair. Fast foods – Pizzas, Burgers, Canned foods. Colas, Coke, Pepsi, soft drinks & all kinds of Juice. Strictly NO SMOKING

Lifestyle indications for benefit with nutritional correction Ø Teenagers selecting fast foods and junk foods Ø Weight watchers with restricted diet to control weight Ø High consumption of fried foods, red meat, Ø High consumption of sugar based foods, packed juice, colas, soft drinks Ø High consumption of processed foods, packed foods, MSG / Aginomoto Ø High consumption of coffee, alcohol, energy drinks Ø Body building supplements, protein powders and high protein diet Ø Indiscriminate use of vitamins for good skin, fitness, stamina Ø Stress, inadequate sleep, go get attitude Medical Indications for benefit from nutritional correction Ø Anaemia, low Ferritin, low Calcium, Hypo proteinemia, Ø Low Vit. D, B12, Ø Hypo thyroid patients benefit for supporting better metabolism raising BMR Ø Hyper thyroid patients benefit for supplying adequate nutrients in high BMR Ø Post Pregnancy hair loss Ø Hair loss after Bariatric surgery Ø Hair loss during recovery from episode of illness, trauma or surgery Ø Boosting slow metabolism in Diabetics, Cardiac and all Chronic illness Ø Hair loss from Metabolic syndrome, insulin resistance Ø Hair loss from Poly cystic ovarian syndrome Ø Diffuse unpatterned hair loss with no known cause Ø Promoting growth of unaffected and partially affected hair in androgenic alopecia Ø Defects of hair shaft formation Monilethrix, Trichorhexis nodosa and split ends Ø Loose anagen syndrome, Short anagen syndrome, Chronic Telogen effluvium Ø Post Hair transplant shock loss Ø Hair loss during recovery from chemotherapy Ø Though nutrition cannot alter the course of Alopecia Areata or Scarring Alopecia it can definitely improve the thickness, quality and growth of the remaining hair. Summary: Genetic predisposition, DHT, various internal and external factors damage a small percentage of hair follicles in every cycle, gradually resulting into progressive baldness over the years. Weak hair roots are easily affected by the causes for hair loss. We can either fight the causes or take benefit of scientific research and clinical experience for strengthen hair roots and promotion of hair growth with specific nutrients. A nutritional program and diet advise has been successfully used to ensure new hair growth. The program can be effective by itself or can be an adjunct for enhanced results in hair transplant, PRP, meso therapy, growth factor injections, LLLT or used along with bio mimetic peptides. In order to prevent interaction, avoid overdose, hypervitaminosis and improve efficiency of individual nutrients, low dose supplements are used in a once in 3 days cycle. With the present attitude of patients refusing finasteride and there being official notification of Post Finasteride Syndrome the Cyclical Vitamin Therapy is well received as a long term option. There is no lack of stem cells in a balding scalp, the hair follicles are miniaturized becoming invisible to the eye. Hair growth stimulation along with a correct nutritional balance to support the rapid cell division results in natural rejuvenation of dormant stem cells leading to the visible growth of new hair.

Tips and Pearls: 1. Hair loss is not a disease that can be cured with medicines. Growing hair is more of a care, promotion and maintenance program rather than a cure. 2. We are in an era of abuse and overuse of vitamins. Excess Vitamin A, Vitamin D, can cause hair loss instead of hair growth. 3. Hair is a very unusual organ. Imagine this is the only organ that grows when cells will die from deposition of keratin. Over saturation of nutrients, proteins, vitamins, supplements interfere with keratinization preventing formation of new hair leading to hair fall instead of hair growth. The fact can be appreciated in fitness concerned patients who are over doing gym and taking too many supplements. 4. Hair growth has lowest priority in the body functions. Only when the body is in good health you can expect hair to grow. We can deliver hair growth by achieving wellness and good health. 5. If you have sensitive hair, smoking, exposure to pollution, excess heat, excess cold, causes hair loss, whereas your friends whose hair are not sensitive can very well remain unaffected by the same causes. 6. Nobody goes bald because the hair is falling. Baldness develops because fallen hair is not replaced with new hair as the growth cycle has stopped. 7. There are two parts to hair regrowth. Inducing new growth by stimulation of the hair growth cycles and supporting rapid cell division with nutrients to ensure the creation and growth of new hair. 8. Accumulation of free radicals can hamper growth of all rapidly dividing cells in the body. Hair follicle is affected by free radicals from environmental pollution, smoking, preservatives, taste makers in processed foods, packed juices etc. Reducing the free radical load and countering the effect with antioxidants helps in good hair growth. 9. Hair growth is achieved by converting telogen hair to anagen. Since telogen normally lasts for 3.5 - 4 months, any hair treatment that is effective must begin to show improvement within 2 months, which is half the cycle.