Authors: Carol Svec
Food Cures (16 page)
BIOTIN
People ask me about biotin for hair health all the time. Usually, they’ve heard about it on a shampoo commercial or read a magazine article that recommended biotin supplements. Biotin is a B vitamin essential for hair growth and overall scalp health. Because our bodies make their own biotin in the intestines, and it is plentiful in many common foods, deficiency is very rare. In those few cases where people are very ill and don’t have use of their intestines, biotin deficiency causes hair loss. So yes, biotin is important for hair health, but you don’t need to take supplements. Just eat a balanced diet that includes some high-biotin foods.
BEST FOODS FOR BIOTIN:
Liver, eggs, peanuts (and peanut butter), almonds, wheat bran, walnuts, Swiss chard, whole wheat bread, wild salmon (fresh, canned), cheese (fat-free, reduced-fat), cauliflower, avocado, raspberries
IRON-RICH PROTEIN
Iron helps red blood cells carry oxygen. With iron deficiency, a condition known as
anemia
, cells can’t get enough oxygen to function properly. The result can be devastating to the whole body, causing weakness and fatigue…and maybe even hair loss. One large-scale study found that premenopausal women who had severe hair loss were more likely to have low iron reserves (as measured by a test for a form of iron called
ferritin
) than women with sufficient reserves of iron. Women of childbearing age are more likely to experience iron deficiency because they lose a significant amount of iron from the blood shed during menstruation. Women with heavier periods will lose more iron than those with lighter flow.
For most people, foods can provide all the iron necessary for good health and strong hair. I recommend iron-rich
protein
for two reasons. First, protein is necessary for all cell growth, including hair cells. Hair gets its structure from hardened proteins called
keratin
. Without enough protein for keratin, hair grows more slowly, and the individual strands that do grow will be weaker. Second, the iron found in meat (called
heme iron
) is more easily absorbed by the body than the iron in plant foods (non-heme iron). Vitamin C improves the body’s ability to absorb non-heme iron, so vegetarians should eat iron-rich vegetables and foods rich in vitamin C
at the same meal
. Before menopause, women may want to consider taking a multivitamin that contains iron. (See the section on supplements below for more information.)
BEST FOODS FOR IRON-RICH PROTEIN:
Clams, oysters, lean beef, turkey (dark meat), duck, lamb, turkey (light meat), chicken (dark and light meat), pork, shrimp, egg yolks
BEST IRON-RICH PROTEIN
(vegetarian sources):
Fortified whole grain cereals, tofu, soybeans, lentils, beans (kidney, garbanzo, lima, navy, black, pinto), black-eyed peas
BEST IRON-RICH VEGETABLES
(low in protein, but offer ample iron):
Spinach, seaweed, Swiss chard, asparagus, Brussels sprouts, mustard greens, kale, broccoli
VITAMIN C
Vitamin C is necessary for hair health for many reasons. Vitamin C helps the body use non-heme iron—the type found in vegetables—to assure that there is enough iron in red blood cells to carry oxygen to hair follicles. Vitamin C is also used to form collagen, a structural fiber that helps our bodies—quite literally—hold everything together. Hair follicles, blood vessels, and skin all require collagen to stay healthy for optimal growth. For example, one of the first signs of severe vitamin C deficiency is tiny bumps and red spots around the base of body hair on the arms, back, buttocks, and legs, caused when tiny blood vessels leak around the follicles. Hair growth is also affected. On the body, the small hairs on arms and legs can become misshapen, curling in on themselves. On the head, even minor vitamin C deficiencies can lead to dry, splitting hair that breaks easily.
FAQS
My husband was bald when I met him in our 20s. He tried Rogaine, but it didn’t work for him. He’s doing this weird comb-over thing with his remaining hair, and it looks hideous. Are you sure there’s nothing that can help him?
Nutritional cures can’t fix male pattern baldness. I always recommend that men who are uncomfortable with their baldness talk with their doctors. Rogaine is not the only medication available anymore. But I must say that there has never been a better time to be bald! Instead of a comb-over, many men opt to shave their heads entirely for a sleek, modern look. And I wish more men would understand that many women think that confident bald men are sexy. I love my husband’s bald head. The measure of a man is not his hair, but his loving nature and the strength of his character.
BEST FOODS FOR VITAMIN C:
Guava, bell peppers (yellow, red, green), orange juice, hot chile peppers, oranges, grapefruit juice, strawberries, pineapple, kohlrabi, papaya, lemons, broccoli, kale, Brussels sprouts, kidney beans, kiwi, cantaloupe, cauliflower, red cabbage, mangos, grapefruit (pink, red), white potatoes (with skin), mustard greens, cherry tomatoes, sugar snap peas, snow peas, clementines, rutabagas, turnip greens, tomatoes, raspberries, Chinese cabbage, blackberries, green tomatoes, cabbage, watermelon, tangerines, lemon juice, okra, lychees, summer squash (all varieties), persimmons
BETA CAROTENE
Beta carotene in foods is converted to vitamin A in the body, and vitamin A is necessary for all cell growth, including hair. A deficiency can lead to dry, dull, lifeless hair, and dry skin, which can flake off into dandruff. Note that you can have too much of a good thing when it comes to vitamin A—too much can cause hair loss. My advice is to add more beta carotene-rich foods to your meals rather than take vitamin A supplements. If you should choose to take a multivitamin, check the label to make sure that your brand supplies no more than 50% DV of vitamin A in the form of retinol. Retinol is listed on supplement labels as palmitate or acetate, and should never exceed 2,000 IU. The other 50% or more should come in the form of beta carotene, which is converted to vitamin A as we need it.
BEST FOODS FOR BETA CAROTENE:
Sweet potatoes, carrots, kale, butternut squash, turnip greens, pumpkin, mustard greens, cantaloupe, red peppers, apricots, Chinese cabbage, spinach, lettuce (romaine, green leaf, red leaf, butterhead), collard greens, Swiss chard, watercress, grapefruit, watermelon, cherries, mangos, red ripe tomatoes, guava, asparagus, red cabbage
NAILS
Like hair, nails are made mainly of the hardened protein keratin, which means that the foods that create beautiful hair also help nails stay strong. For example, protein is necessary for nail growth and strength, zinc keeps nails from weakening, and iron keeps nails from distorting into spoon shapes. Just as high doses of selenium can cause hair loss, too much selenium can also lead to nail loss (yikes!).
Although many people believe that calcium supplements help build strong nails, research doesn’t support the notion. Researchers from New Zealand tested the effects of calcium on nail health. Nearly 700 postmenopausal women took 1,000 milligrams of calcium every day for a year, and demonstrated that taking calcium supplements made no difference in reported nail strength. So although I heartily recommend calcium for so many different health issues, nail health isn’t among them.
ZINC
The mineral zinc is involved in tissue growth and repair, including hair growth. It also helps keep the oil glands around the hair follicles working properly. Low levels of zinc can cause hair loss, slow growth, and dandruff. The amount you get from eating foods rich in zinc is plenty to keep your tresses gorgeous. Aside from a multivitamin which provides up to 100% DV, I don’t recommend taking extra zinc supplements because excess zinc can inhibit the body’s ability to absorb copper, a minor but necessary mineral.
BEST FOODS FOR ZINC:
Oysters, lean beef, crab, ostrich, pork tenderloin, peanut butter, wheat germ, turkey, veal, pumpkin seeds, chicken, chickpeas (garbanzo beans), fat-free yogurt, fortified whole grain cereals, pine nuts, cashews, sunflower seeds, lima beans, lentils, pecans, cheese (fat-free, reduced-fat), fat-free milk, almonds, walnuts, peanuts, black-eyed peas, green peas
BONUS POINTS
- Drink enough water.
Water helps the body transport vitamins, minerals, and other nutrients throughout the body, including to the scalp and hair follicles. Plus, dehydrated cells don’t work as well as they should, which means that the cells in follicles can’t build healthy hair. I recommend staying well hydrated throughout each day—no need to count glasses or ounces, just drink whenever you feel thirsty.- See a doctor about unusual hair loss,
such as seeing more than the typical number of hairs collecting on your shower floor, or if you notice more scalp than you’re used to seeing, or any other worrisome signs. Maybe it’s nothing…but maybe it’s an early indicator of a treatable disorder. Better to be safe than sorry.- Don’t abuse your hair.
Pulling hair tight in braids or ponytails, over-treating hair with perms or bleach, or manually tugging or twisting on hair can cause loss or breakage. Unfortunately, nutrition can’t help repair that kind of trauma. Be kind to your hair.
SUPPLEMENTS
I don’t recommend taking any individual supplements for gorgeous hair. Food is still your best bet. If you feel the need to take a supplement, the only one I would recommend is a multivitamin that contains 100% DV for zinc, copper, vitamin C, the B vitamins (specifically B
6
, B
12
, and folic acid), and vitamin A (optimally 50 to 100% should come from beta carotene and/or mixed carotenoids, and certainly no more than 2,000 IU from retinol, typically listed as palmitate or acetate). If you are a woman of childbearing age, look for a multivitamin that contains up to 100% DV iron. All men and non-menstruating women should look for a multi that contains no iron. Unless you’ve been diagnosed with anemia, you won’t need it or want it because too much iron can be toxic. Hint: Look for vitamins labeled “For Men” or “Senior Formula”—those are typically iron-free.
Follow this program if you have experienced unusual hair loss, or if you want healthier, more beautiful hair.
STEP 1…
START WITH THE BASICS
These are the first things you should do to assure healthy hair:
- See your doctor if you’ve been losing more hair than usual to rule out a medical cause.
- Stay well hydrated—drink water whenever you feel thirsty. On the average, men require 13 8-ounce cups of fluid per day, and women require 9 8-ounce cups per day.
STEP 2…
YOUR ULTIMATE GROCERY LIST
This list contains foods with high levels of nutrients that help make hair strong and lustrous, plus some foods used as ingredients in the meal plans and recipes. You don’t have to purchase every item…but these foods should make up the bulk of what you eat for the week.
FRUIT
Apricots
Bananas
Berries (boysenberries, blackberries, raspberries, strawberries)
Cantaloupe
Cherries
Clementines
Grapefruit (and juice)
Guava
Kiwi
Lemons (and juice)
Limes (and juice)
Lychees
Mangos
Oranges (and juice)
Papaya
Persimmons
Pineapple
Tangerines
Watermelon
VEGETABLES
Artichokes
Asparagus
Avocado
Beans (black, pinto, kidney, lima, garbanzo, navy)
Beets
Broccoli
Broccoli raab
Brussels sprouts
Cabbage (including red, Chinese)
Carrots
Cauliflower
Celery
Chickpeas (garbanzo beans)
Collard greens
Corn
Green beans
Kale
Kohlrabi
Lentils
Lettuce (romaine, green leaf, red leaf, butterhead)
Mustard greens
Okra
Onions (including red, Vidalia)
Parsnips
Peas (green, sugar snap)
Peas, black-eyed
Peppers (hot; yellow/red/green)
Potatoes, sweet
Potatoes, white
Pumpkin
Rutabagas
Scallions
Seaweed
Snow peas
Soybeans (edamame)
Spinach
Squash, summer
Squash, winter (especially acorn and butternut)
Swiss chard
Tomatoes (including green tomatoes, red ripe tomatoes, cherry tomatoes, tomato paste)
Turnip greens
Watercress
SEAFOOD
Salmon, wild (fresh, canned)
Shellfish (shrimp, clams, oysters, crab)
Trout (rainbow, wild)
Tuna (canned light)
LEAN MEATS/EGGS/SOY FOODS
Beef, lean
Chicken
Duck
Eggs
Ham, lean
Lamb
Liver
Ostrich
Pork (including tenderloin)
Tofu, extra firm
Turkey
Turkey burgers
Veal
Veggie burgers
NUTS AND SEEDS (PREFERABLY UNSALTED)
Almonds
Cashews
Peanut butter
Peanuts
Pecans
Pine nuts
Pistachio nuts
Pumpkin seeds
Sunflower seeds
Walnuts
WHOLE GRAINS
Barley
Bread, whole grain
Bread crumbs, whole wheat
Cereal, fortified whole grain
English muffin, whole wheat
Oatmeal
Pasta, preferably whole wheat
Pita, whole wheat
Rice (brown, wild)
Wheat bran
Wheat germ
DAIRY
Cheese (fat-free, reduced-fat)
Cheese (for meal plan): reduced-fat, Cheddar; goat
cheese (preferably reduced-fat)
Cottage cheese (fat-free, 1% reduced-fat)
Milk (fat-free, 1% reduced-fat)
Soy milk, enriched/ fortified
Yogurt (fat-free, low-fat)
MISCELLANEOUS
Broth, beef and chicken (fat-free, reduced-sodium)
California roll, six-piece
Chili powder, sweet
Cinnamon, ground
Cornstarch
Cumin
Garlic
Ginger, fresh
Guacamole
Ketchup
Margarine spread, soft tub, reduced fat, trans fat-free
Mayonnaise, reduced-fat
Mustard
Nonstick cooking spray
Oil, canola
Oil, olive
Oil, sesame
Orange juice concentrate
Parsley, flat-leaf
Pepper, black
Pepper, cayenne
Salad dressing, reduced-calorie
Salt, sea
Satay dipping sauce
Soup, lentil or black bean
Soy sauce, reduced-sodium
String cheese, reduced-fat
Vinegar, balsamic or red wine
STEP 3…
GOING ABOVE AND BEYOND
If you want to do everything you can for hair health, here are some additional things you might try:
- If you like, feel free to take a multivitamin. Men and nonmenstruating women should choose a vitamin without iron.
- Be gentle with your hair—limit the pulling, processing, coloring, and even brushing.
IS A CUT IN YOUR FUTURE?
The next time you go to a hair stylist, ask for an honest assessment of the state of your tresses. If your hair is dry, split, or poorly nourished, it will never recover. And if your hair is fine, too much length can put stress on fragile strands, causing breakage and a flat, lifeless appearance. In both cases, you may need to cut several inches off to make your hair look as healthy and vibrant as possible. Don’t think of it as losing length—instead, consider it a beauty investment. Cut your losses (so to speak), and be patient while your new, glossy, healthy hair grows in.
STEP 4…
MEAL PLANS
These sample menus include foods that are full of nutrients that contribute to healthy, strong, shiny hair, including high-quality protein, iron, zinc, beta carotene, B vitamins and vitamin C.
Every day, choose
one
option for each of the three meals—breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are
not
included.
BREAKFAST OPTIONS
(Approximately 300 to 400 calories)
Cantaloupe with Vanilla Yogurt and Sunflower Seeds
½ cantaloupe filled with 6 to 8 ounces fat-free vanilla yogurt and topped with 2 tablespoons sunflower seeds (or slivered almonds or chopped walnuts) and 1 tablespoon wheat germ.
Broccoli-Cheddar Omelet with Toast
Sauté 1 cup chopped broccoli in nonstick cooking spray (or 1 teaspoon canola or olive oil) until soft. Beat 1 whole egg and 2 egg whites and add to broccoli; cook until edges brown. Add 1 ounce reduced-fat Cheddar and fold omelet in half. Continue cooking until the underside is golden brown. Serve with 1 slice whole wheat bread, toasted (with optional 1 teaspoon soft tub, trans fat-free margarine spread).
