Today’s Usage Tip: Restore the scanty hair with Fruits and Vegetables

Healthy hair has beauty that transcends age. How your hair looks reveals much about your style and health. Knowing which fruits have nutrients that promote hair health will help you to shop wisely for the health, look and future of your hair.

A shiny, healthy, full head of hair is a joy to have and behold. A balanced diet is essential for a healthy mane. The growth, feel, and look of your hair depends upon how well hair follicles are nourished by oxygen and nutrients such as niacin or B-3, folic acid or B-9, pyridoxine or B-6, and vitamins A, C and E. According to Alternative Health Specialist Dr. J. D. Decuypere, many fruits contain these necessary nutrients.

Hair is made up of protein. A diet that does not have adequate amounts of protein may cause hair loss. To reverse this and stimulate growth, nibble on vegetables that have high amounts of the compound. Such vegetables include asparagus, tomatoes, navy beans, white beans, kidney beans, white and yellow corn, avocados, lettuce, mushrooms, onions, garlic, regular and sweet potatoes, cucumber and artichoke.

Niacin or vitamin B-3 plays an important role in production of cellular energy, blood flow, and healthy functioning of your skin, hair, and digestive tract. Examples of niacin-rich foods are avocado, boysenberries, dates, guava, lychee, mango, nectarines, peaches and passion fruit.

Pyridoxine or vitamin B-6 is active in the formation of red cells, which supply oxygen to your hair follicles. B-6 also plays an important role in protein metabolism. Hair is mostly made of the protein keratin. Foods that are rich in B-6 are avocado, banana, cherimoya, dates, grapes, guava, lychee, mango, passion fruit, pineapple, pomegranate and watermelon.

Folate is the form of vitamin B9 that occurs in nature. Folic acid is the synthetic form of B9 that is prescribed by doctors and used to fortify foods. Folate plays an important role in creation of healthy red cells needed to carry oxygen to every cell in your body. Hair follicles also require adequate blood flow and oxygen supply for proper growth. Harvard School of Public Health recommends that doses of folic acid be limited to 400 micrograms per day. An increased dose of 600 micrograms per day is recommended if alcohol intake is regular.

 Fruits rich in folate are: avocado, blackberries, cherimoya, dates, guava, lychee, mango, orange, papaya, pineapple, pomegranate, raspberries and strawberries. 

Vitamin A has a positive effect on the immune system and is important in the health of skin, hair, and mucous membranes. However, doses higher than 100,000 IU can cause hair loss. Vitamin A can be found in most fruits, but is especially abundant in cantaloupe, guava, mango, papaya, passionfruit, tomatoes and watermelon.

Vitamin C is a powerful antioxidant that is a known contributor to immune health. It also plays an important role in maintaining the integrity of the microcirculation that supplies blood to your hair follicles. Black currants, guava, kiwi, lychee, mango, mulberries, orange, papaya, passionfruit, pineapple and strawberries are rich in vitamin C.

Vitamin E supports circulatory health and empowers oxygen uptake. According to holisticonline.com, vitamin E may also stimulate hair growth through its positive effect on the immune system. Avocado, blackberries, black currants, blueberries, boysenberries, breadfruit, cranberries, guava, kiwi, loganberries, mango, mulberries, nectarine, papaya, peach, pomegranate and raspberries are rich sources of vitamin E.

Iron helps feed the hair and keep it strong, which shields it from breaking off. To facilitate growth and maintain your length, you can eat iron-rich vegetables. Sea vegetables are very high in iron. These include nori, kombu, wakame and dulse. Other iron-rich vegetables include sweet and regular potatoes, green beans, peas, broccoli, pumpkin, spinach and bok choy.

Beta-carotene is the safe, non-toxic form of vitamin A. Beta-carotene helps to form and maintain healthy hair, which helps to prevent it against breakage and encourage optimum growth. Get your dose of beta-carotene with vegetables, such as asparagus, spinach, pumpkin, tomatoes, squash, carrots, kale, leaf lettuce, mustard greens and sweet potatoes.

Considerations

Since hair growth is encouraged by multiple factors that are not nutrition-related, you may not experience hair growth as a result of simply eating nutrient-rich vegetables. Your hair growth may be caused by underlying factors that need to be considered, such as illness. In addition, disorders, such as anorexia and bulimia, may inhibit hair growth as your body does not retain and absorb the nutrients it needs to facilitate hair growth. Focus on such controllable illnesses in accordance with eating these nutrient-filled vegetables.

Warning

Eating too much of certain minerals can cause side effects. Eating too much protein may cause dehydration and loss of calcium. In addition, for those whose bodies can't handle excess proteins effectively may experience a heightened risk for kidney disorders and osteoporosis, says the American Heart Association. Too much iron can increase your risk for liver disease and heart attack. Excessive beta-carotene can cause overdose, with symptoms ranging from vomiting and seizures to bleeding gums and diarrhea. Since adequate levels of these nutrients depend on intake, age and gender, consult your physician about what amounts are healthy for you.

References

• Kids Health: Hair Loss
• Ask the Dietitian: Nails, Hair and Skin
• Fat-Free Kitchen: List of Foods High in Protein
• American Heart Association: High-Protein Diets
• Kids Health: A Guide to Eating for Sports
• “Three of the B Vitamins: Folate, Vitamin B6, and Vitamin B12.” Harvard School of Public Health. 2010.
• “Hair Loss- Baldness”
• “Vitamins in fruits and vegetables.” Dr. J. D. Decuypere.