Definition
The Healthy Hair Diet aims to provide adequate nutrients to improve the growth, health and appearance of hair for children and adults.
Diet should be adequate in
- Zinc. Deficiency results in dry hair and slows down the growth rate. Sources include spinach, mushrooms, sunflower and pumpkin seeds and whole grains.
- Copper. High zinc intake often results in copper deficiency, so the two must be taken together. Copper deficiency can cause brittle, pale and twisted hair. Sources include oysters, whole grains, nuts, legumes and prunes.
- Protein (particularly the amino acid tyrosine). Deficiency can cause poor growth, hair loss and dry hair. Sources of tyrosine include meat, chicken, eggs, fish , protein snacks and cheese.
- Iron. Hair loss and dry, brittle hair has been linked to iron deficiency. Sources of iron include red meat, wheat germ, yeast and soybeans.
- Silicon. This mineral promotes strength and firmness in the hair shaft to prevent brittleness and breakage. It is found in oats, rice, alfalfa, green vegetables and fruit pectin.
- Biotin. One of the B-group vitamins, biotin deficiency may cause greying or hair loss. Biotin is produced in the body by the ‘good’ bowel bacteria lactobacillin. It is also found in egg yolks, liver, nuts and milk.
NOTE: Vitamin and mineral supplements may only be beneficial if the diet is deficient.
Sample meal plan
The following meal plan is suggested for healthy hair. Always drink 6-8 glasses of filtered water per day.
Breakfast
- 2 slices wholegrain toast with peanut butter or yeast spread or jam OR
- 1 bowl rolled oats porridge sprinkled with 1 tablespoon wheatgerm or sunflower seeds, with low-fat or soy milk.
- 2 glasses of filtered water.
Morning tea
- 1 tub lactobacillus yoghurt OR
- 2 wheat crispbread with cheese.
- 1 cup or tea or coffee (1 glass of milk for children).
Lunch
- 2 slices wholegrain bread or Wholegrain rolls with
- 1/2 cup of chopped chicken or tuna, or 2 slices lean roast red meat, or 2 hard boiled eggs.
- Small salad of green leafy vegetables, mushrooms, alfalfa, tofu and cubed cheese.
- 1-2 glasses of water or fruit juice.
Afternoon tea
- Handful of sunflower or pumpkin seeds or mixed nuts OR
- Selection of raw vegetables (mushrooms, cucumber, celery and carrot) with low-fat hommus dip.
- 1 cup tea or coffee (1 glass of milk for children).
Dinner
- As an appetiser, half a dozen fresh oysters sprinkled with wholemeal breadcrumbs and cheese, lightly grilled.
- Vegetable, bean and barley soup with 2 slices wholegrain bread OR
- 1/2 – 1 cup cooked rice with 100-200g of stir-fried lean meat, chicken or fish
- Steamed or stir-fried vegetables (eg spinach, mushrooms and capsicum).
- 1 bowl of fruit salad sprinkled with crushed nuts.
Remember
Unhealthy hair or hair loss may have causes unrelated to diet and nutrition such as infection, hormonal imbalances and medication reactions. Please see your Doctor if poor hair condition persists.
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