Outside of surgery and medication, nutrition is number one in the promotion of strength and health of hair, and the prevention of hair loss. Healthy hair depends on a supply of vitamins, and nutrients, which healthy and well balanced diets provide. A healthy well balanced diet contains the daily-recommended intake (DRI) of water, vitamins, minerals, carbohydrates, proteins and fats.
Water is the single most essential nutrient to life. Hydration is as important to general health, and cell function, as it is to the health of hair, and the functioning of the cells involved in hair growth. It is an integral part of the transport system, which transports vitamins, minerals, amino acids, and other nutrients.
Adequate intake of vitamin A is vital to the promotion of growth and health of cells, and the tissues of the body, including those of the hair and scalp. It also prevents dandruff, hair loss, and the buildup of cellular debris at hair follicles. Sources of vitamin A include fruits, vegetables, dairy and liver.
Vitamin B complex is essential to normal formation of the hemoglobin portion of red blood cells, which help in the transport of oxygen from the lungs to tissues, including those of the hair. Healthy hair is dependent on an adequate supply of both blood and oxygen, for which the members of B complex are responsible. B complex is found in whole grains, fish, poultry, liver, soybeans and legumes.
Vitamin C is important to strengthening of hair, reducing its susceptibility to splitting and breaking, and in the production of collagen, the main protein of connective tissue, which gives tissues, such as hair tissue, their structure. Major sources of vitamin C include citrus fruits, berries, and tomatoes.
Protein is one of the most necessary nutritional supplements to all cells in the body, including the cells that participate in hair growth. It is essential for the efficient growth of new hair, and the replacement of shed hair. It is found most abundantly in foods derived from animals, such as poultry, fish, meat, eggs, and milk, in addition to plant foods such as beans, seeds, nuts, grains, and soy.
Zinc is essential to the prevention of dandruff and hair loss, since it promotes cell reproduction, tissue growth and repair, and aids in the maintenance of the oil-secreting glands of hair follicles. Zinc is found in recommended quantities in seafood, and to a lesser extent in whole grains, nuts, seeds, and legumes.
Hair loss is preventable. Nutritional supplements required for the promotion of healthy hair, and thus the elimination of hair loss are found in healthy, well-balanced meals.