Diet and Hair Growth

Nutritional deficiencies can lead to thinning or falling hair. Your hair reflects the condition of your body. So I guess it's true, you are what you eat. Since hair is made primarily of proteins, new hair growth depends on having an adequate supply of protein in order to create healthy hair cells. It is important to remember that the body can produce only 11 of the 20 amino acids needed to grow your hair, and that the rest must come from somewhere else.

If your hair is THIN AND FALLING OUT:
Thinning hair or hair loss may be a sign of iron deficiency. Be sure to eat plenty of iron rich foods, such as lean red meat, eggs, legumes, wholegrain cereals, dried fruits and green, leafy vegetables.

Since hair is composed mostly of protein, your hair will most likely respond well to the addition of high protein foods such as meats, eggs, cheese, seeds and nuts. These protein-rich foods can help reinforce the hair follicles and prevents the hair from falling out.

Chicken and turkey have high-quality protein "Without adequate protein or with low-quality protein, one can experience weak brittle hair, Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.

If your hair is DRY AND BRITTLE:
You may want to include more omega-3 fatty acids in your diet. Salmon is loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron. Other good sources are tuna, sardines, mackeral, avocados, nuts, seeds, and olives.

Silica can also stop hair breakage. Good sources of silica are oats, rice, cabbage, cauliflower, onions, strawberries, lettuce, and cucumbers to name a few.

"Essential omega-3 fatty acids are needed to support scalp health," says Andrea Giancoli, MPH, RD, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. "A deficiency can result in a dry scalp and thus hair, giving it a dull look."

Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.


Dark Green Vegetables like spinach, broccoli and Swiss chard, provide vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner. Dark green vegetables also provide iron and calcium.

Vitamin E is found in green, leafy vegetables, nuts and grains and can also help hair loss. Hair loss can also be a sign of thyroid dysfunction. To stimulate the thyroid gland, eat foods rich in iodine such as seafood and kelp.

Also including iron and B vitamins in your diet will help. Stick to a diet rich in antioxidants - fruit, vegetables and green tea - to help slow the ageing process in general.

Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.

Eggs are one of the best protein sources you can find. They also contain biotin and vitamin B-12, which are important beauty nutrients.

Oysters can also lead to healthy hair because they contain zinc which is a powerful antioxidant.

If oysters don't make a regular appearance on your dinner plate, don't despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.

Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources. Yogurt with live active cultures help to rid your body of bad bacteria which may contribute to hair loss.

Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.

Consuming at least eight 8-ounce glasses of water per day will help transport the needed nutrients to your hair and help keep your hair strands hydrated and strong.

Excercise at least 30 minutes everyday.

Low Stomach Acid and Hair Loss

Because stomach acid is vital to the digestive process, and therefore the release of nutrients into the body, low stomach acid can lead to many health issues. Food that is not broken down moves from the stomach, into the small intestine and colon, and then exits the body unutilized.

In other words, you can eat to your heart’s content, but if you have low stomach acid your body can reach starvation mode, and begin to display symptoms of nutrient deprivation. When the body is deprived of nutrients the hair and nails are the first to go. High acid levels are required for the break down of many trace minerals such as zinc, iron, copper, magnesium, calcium, boron, selenium, and vitamins B12 and B3, which are vital for hair health.

An iodine deficiency can cause low stomach acid.

It's very important to consult your nutritionist, physician or health care provider to help you test whether you produce enough or low levels of stomach acid.

Other Causes of Hair Loss

Alopecia which can be thinning, hair loss in patches, or total hair loss on the scalp.

Improper grooming, excessive shampooing, curling irons, blow dryers, relaxers, bleaches, hair dyes, and hair products containing harsh chemicals especially alcohol can dry the hair out causing breakage.

Even chlorine and sunlight can weaken the hair and cause breakage. If you go swimming, shampoo your hair as soon as possible afterwards. If you spend a lot of time in the sun, use a conditioner that provides SPF protection.

Hair Regimen

With a short hair style it is important to keep it neat, shiny and trimmed. I wash my hair one week at home, then I get a shampoo at my stylist shop the following week. At home I use a mix of castile soap, sulphur and coconut oil for my shampoo. Then I condition it with a mix of 2 egg yolks, 3 tablespoons of coconut oil and 10-20drops of peppermint or rosemary essential oil, letting mixture sit on my head under a plastic cap for 30 minutes. I rinse this concoction from my hair under very cool water to avoid cooking the egg on my head.

I get my hair trimmed whenever it needs it, but I try to protect the ends as much as possible with a thermal hair protectant to minimize the possibility of split ends.

I try not to brush my hair too much, but when necessary I use a natural boar bristle brush. I use a wide tooth comb for detangling wet hair and smaller comb for styling.

I do use a curling iron several times a week, but I make sure I use a thermal protectant and that the iron is on the lowest setting. The iron is in contact with my hair for no more than ten seconds. If I need a stronger curl than that I will use rollers overnight.

The Condition of My Hair Today

Today I am sporting a short hair style that I really like. I like the fact that if shows off my face, and I like to play around with different types and sizes of earrings. My favorite right now are the really big hoops. Even though the style is short I feel it is versatile, I love playing with it. My hair is relaxed and I like it that way. I'm not a big fan of natural hair for myself, even though I've seen some really beautiful and creative "natural styles" - to each his own.

I have a wonderful hair stylist who knows her stuff and I trust her explicitly. Right now I get a touch up every six weeks, I am trying to stretch that to seven, just because I think it is probably the heathier thing to do. Even though I like the cut I have now, my style will be changing because of this journey.

My Hair History

I don't remember the last time I had a full head of hair. I think it was in my early twenties. I look back at old photographs and wonder what happened to all that hair I had. If I had known then what I know now, I would have taken better care of my health and thus my hair.

I have been struggling with some form of hair loss for years. At some point I resolved that hair loss was my fate. I had given up. Even though my mother and sister had long thick hair, my hair experience would be less fruitful. Now I know that my problem was for the most part a nutritional deficiency.

At this point it is too late for a full head of healthy hair, I have areas of baldness that will never see hair again. It's unfortunate because if I had the correct information I could have saved my hair when I first noticed a problem. But I am not here to cry over spilled milk, it is what it is. I can only move forward and I'm determined to do so. It's true hair loss itself is not a life or death matter, but it can be debilitating in many ways. Sure, I can throw on a wig, or get a weave, but I personally feel better working with what I have, no offense to those who wear bought hair.

Now I am on a quest to achieve the healthiest hair I can with the few strands I have left. Please follow along and hopefully you will benefit from my mistakes, discoveries and research. My plan is to use diet, supplements, excercise, and proper hair care.