Thinning hair can be caused by many factors including genetics, illness, aging and stress. A certain amount of daily hair loss is a natural part of the growing cycle. However, excessive hair loss can sometimes be a symptom of a more serious condition which requires medical consultation. Many times, thinning caused by aging and stress can be corrected by adjusting your diet to include foods that provide the nutrients which encourage hair growth.
Leafy Vegetables
According to the National Institutes of Health, B vitamins are an important group of eight vitamins, which combined help the body process nutrients, convert it to energy and create new cells to repair our organs, including skin, hair and nails. B vitamins are found in a variety of foods, but are generally abundant in leafy vegetables like spinach, arugula, mustard greens and swiss chard. Deep green, leafy vegetables are also good sources of iron, a mineral that helps add tensile strength to your hair.
Protein
Hair is made of a protein called keratin. By eating lean proteins, you provide your body with the building blocks to manufacture keratin. Lean proteins are also good sources of lysine, iron and B vitamins, other nutrients needed to grow a healthy head of hair. Good sources of protein include eggs, legumes, chicken, fish and lean cuts of beef. A study published in the April 2004 issue of the journal “Biology of Reproduction” found data suggesting that soy protein may be able to help hair grow after hair loss, so adding tofu in limited amounts can be a good idea as well. If, however, you’ve been diagnosed with any type of estrogen-induced condition, you should not add soy to your diet without consulting your doctor.
Fish
In addition to protein, fish is often a good source of iron. Many women have an undiagnosed iron deficiency—also known as anemia—which can have many side effects, including thinning hair. Fish also provides a good source for omega-3 and omega-6 fatty acids. These fatty acids support healthy cell maintenance and also provide moisture to your hair, skin, and nails. Salmon, tuna and cod are all fish choices recommended by the University of Illinois McKinley Health Center as good options for increasing your iron intake.
Citrus Fruit
Vitamin C is an important antioxidant that helps the body function efficiently. According to the University of Illinois Mckinley Health Center, one function of vitamin C is to aid in the absorption of iron, especially iron that the body receives through vegetables. Vitamin C is also thought to aid in blood circulation and in the creation of collagen in the skin. Citrus fruit like oranges, tangerines and lemons contain high levels of vitamin C.
