by Grant Stoddard

Fact: If you’re older than fifteen, the era of your thickest hair has come and gone. From now on, the name of the game is to keep as much of that stuff on your head and maintaining its luster, strength and shine.

Although the causes of hair loss are many — including genetics, age, hormones, nutrient deficiencies, toxicity, medications and autoimmunity — changing the diet can, in many cases, be helpful. “Proper diet and supplements can slow or reverse hair loss, and make the hair thicker and healthier,” says nutritionist Dr. Joseph Debé.

Below are 17 nutrient-rich foods that have been shown to keep hair healthy and full.

1 - SPINACH

In some cases (particularly in women), a mineral deficiency is the cause of hair loss. “It’s important to make sure you don’t have a lack of something in your diet that could be leading to hair loss,” says dermatologist Dr. Carolyn Jacob. “We check protein levels, iron, iron storage, vitamin D and a number of other labs to make sure you don’t have deficiencies.” Spinach is iron rich and it contains sebum, which acts as a natural conditioner for hair. The leafy green also provides omega-3 acids, magnesium, potassium, calcium and iron. All help keep hair lustrous, shiny and, most importantly, out of the drain. Spinach is only one of the 8 Superfoods You Should Eat Every Day!

2 - GREEK YOGURT

Ever notice what sits atop nearly every ancient Greek statue? A mop of thick, full, wavy hair. An artistic choice? Perhaps. But maybe it’s due to the thick, protein-rich yogurt that Greeks and other cultures have been eating since 500 B.C. Greek yogurt is rich in vitamin B5 (known as pantothenic acid), which helps with blood flow to your scalp and hair growth. Check out our picks for the Best Greek Yogurts for Weight Loss!

3 - SALMON

The human body can do a lot of crazy stuff, like turning sunlight into bone-strengthening vitamin D. Something it can’t do, however, is make omega-3 fatty acids. “Omega-3’s are anti-inflammatory. They can help if you have inflammation that’s causing hair shedding,” says Jacob. It’s best to get omega-3s from natural sources, such as salmon and cold-water fish like sardines and mackerel. In addition to helping you stay fit and disease free, omega-3’s enable you to grow hair and keep it shiny and full. According to Debé, both male-pattern balding and female hair loss is often associated with insulin resistance. Salmon is one food that helps the body process insulin more efficiently.

4 - CINNAMON

It smells like the holiday season and improves circulation, which brings oxygen and nutrients to your hair follicles. Sprinkle this evocative spice on your toast and in your coffee, and stir it into your . . .

5 - OATMEAL

Oats are rich in iron, fiber, zinc, iron, omega-3 fatty acids and polyunsaturated fatty acids (PUFAs), which stimulate hair growth, making it thick and healthy.

6 - GUAVA

Vitamin C prevents hair from becoming brittle and breaking. In a double-blind, placebo-controlled study published in the Journal of Clinical and Aesthetic Dermatology, researchers tested an oral supplement containing vitamin C in women with thinning hair. They found the supplement promoted “significant hair growth in women with temporary hair thinning.” Although we often think of oranges as the best source of vitamin C, one guava packs four to five times as much. We’ve rounded up 6 more foods that are the Best Sources of Vitamin C.

7 - EGGS

Eggs are packed with a B vitamin called biotin, which helps hair grow and strengthens brittle fingernails. Not having enough of this vitamin can lead to hair loss. Other good sources of biotin: almonds, avocados and salmon.
Not only great for your hair, eggs can also aid with weight loss. Find out the best ways to cook eggs in this short video.
 
8 - LENTILS

Full of protein, iron, zinc and biotin, lentils also have plenty of folic acid. The body needs folic acid to restore the health of red blood cells that supply skin and scalp with hair-healthening oxygen. Foods rich in folic acid are also good for healthy sperm.

9 - OYSTERS

Zinc is an important mineral for overall health. When you don't have enough, you can experience hair loss — even in your eyelashes! Debé notes that zinc supplementation has been shown to improve hair loss in women with polycystic ovary syndrome (PCOS). How? Zinc helps the cells responsible for building hair do their thing. You can also find rich stores of zinc in beef, crab and lobster.

10 - LIVER

As mentioned, iron deficiency can lead to hair loss, most notably in women. Iron is plentiful in our ol’ friend spinach (and other dark leafy greens), soybeans, lentils, fortified grains and pastas. Liver may sound much less appetizing, but if you like pâté, your hair will benefit. Organ meats like liver have iron in abundance. Pâté could help cover your pate.

11 - LEAN POULTRY

Notice how your muscles don’t grow (and even shrink) when you’re not getting enough protein? The same thing might happen to your hair. Without sufficent dietary protein, hair essentially goes on strike. Less new hair will replace what’s falling out (about 50-100 hairs a day), and you’ll experience a net hair loss. To get protein from meat, pick lean options like chicken, fish, grass-fed beef or lean pork loin. They have less saturated fat than the stuff you’ll find sealed in styrofoam dishes at the supermarket.

12 - BARLEY

Vitamin E is a powerful antioxidant that can actually absorb damaging UV light and protect skin cells. It also repairs sun damage on the scalp, which can cause hair to thin. In one study, “Tocotrienols, or different types of vitamin E supplements, were studied for eight months in patients with hair loss,” says Debé. Thirty-eight people received the supplement, and some received a placebo. The supplemented group had a 34% improvement in hair growth.” Debé notes that although the amount of tocotrienols used in this study is difficult to get from diet alone, barley is a very good source.

13 - NUTS AND SEEDS

“There are a few research-proven options to consider for male pattern baldness,” says Debé. “These include tocotrienols, saw palmetto and beta-sitosterol. A good food source for beta sitosterol is pistachios”. Walnuts and other nuts contain oils that add to the amount of elastin in your hair. Elastin keeps hair supple and stops it from breaking. Walnuts are just one of the 6 Best Nuts for Weight loss!

14 - BOK CHOY

Dermatologists treating hair loss look at the level of ferritin in your blood, because they can deduce what your body is doing with all the iron they told you to add to your diet during your initial consultation. If you’d been eating plenty of bok choy— which is super iron rich—they would likely see a spike in your ferritin levels.

15 - SWEET POTATOES

Beta carotene protects against dry, dull hair and stimulates the glands in your scalp to make an oily fluid called sebum. So where do you find this elixir of the locks? Orange-colored fruits and vegetables are your best bet: Carrots, pumpkin, cantaloupe, mangoes and — oh yeah — sweet potatoes.

16 - HALIBUT

Besides iron, another important mineral for keeping the shine off your dome ismagnesium. Halibut has plenty of magnesium, as do several other types of fish.

17 - SHIITAKE MUSHROOMS

Copper may help hair maintain its natural color — even if you don’t happen to be ginger, apparently. A 2012 study showed that low copper intake could be linked to premature graying. Shiitake mushrooms are rich in the mineral. Other copper-rich foods include seaweed and sesame seeds.


Source: Eatthis.com

By Masaakii

WebMD FeatureBy Joseph Saling
Reviewed By Laura J. Martin, MD
WebMD Feature Archive

It has been said that stress can make you go gray, or cause you to lose your hair. But can it?
Even though you sometimes feel like tearing your hair out because of personal, economic, and work-related stress, stress isn't likely to be the direct cause of hair turning gray. Some studies have shown that unavoidable damage to the DNA in cells that produce the pigment responsible for hair color is most likely the culprit. But can stress accelerate the aging process and, as a result, cause you to go gray sooner than you otherwise would? Right now, the answer is debatable.
"We have all witnessed the graying hair of many past presidents," says Amy McMichael, MD, professor of dermatology at Wake Forest Baptist Health in Winston-Salem, N.C. "Perhaps over long periods of stress, there may be an acceleration of gray hair in some people." But, she points out, that idea is mainly speculation. "I don't know of any studies showing this," she says, "and I'm not sure I have a scientific answer."

If the jury's still out on the question of stress turning hair gray, then what's the verdict on stress and hair loss? Could there be a relationship?
What's Stressing YouParadi Mirmirani, MD, a dermatologist with the Permanente Medical Group in Vallejo, Calif., says it all depends on what type of stress you're talking about.
"Stress because you're late to work or you've got a heavy workload is not going to cause you to lose hair," she says. Short-term, everyday stress is not going to affect your body in such a way that your hair falls out. It takes something larger to do that. "Something that causes you to lose sleep," Mirmirani says, "or changes your appetite and raises the level of stress hormones."
McMichael puts it more bluntly. "There has been, for my entire life, this mythical connection between stress and hair. It's absolutely ridiculous." McMichael says there is no evidence to support the idea that just because you had a few stressful days last week your hair will fall out this week. "It doesn't even work that way," she says.
Stress and Hair: The Hair CycleA normal head of hair contains about 120,000-150,000 strands of hair.

Usually, at any one time, about 90% of those hairs are in a growing phase, growing by about 1/2 inch each month. This phase lasts for two to three years.
At that point, a hair will go into a resting stage. This "rest" lasts for 3 to 4 months before the hair falls out and is replaced by a new one.

"Typically, people shed about 100 hairs a day," says Carolyn Jacob, MD, founder and medical director of Chicago Cosmetic Surgery and Dermatology. "Most people don't even notice."
Sometimes, a significant stress of some sort may spark a change in your body's routine physiological functions, Jacobs says, and cause a disproportionate number of hairs to go into the resting phase at the same time. Then three to four months later, sometimes longer, all those resting hairs are shed. The effect can be alarming. The types of events that disrupt the normal hair cycle, Jacob says, can be caused by the substantial physiological stresses on your body.
But, according to McMichael, physiological stress is not the same as emotional stress.Hair loss can be one way the body responds to significant physiological stress that may be brought on by diet, medical, or lifestyle changes.

"Only those things that cause physiological stress can cause a hair loss event," McMichael says. The good news is that the hair loss from these kinds of events is usually temporary, as long as the stress event is temporary. Once the stressor is addressed or goes away on its own, hair grows back and the normal hair cycle resumes.


Stress and Hair: What Causes Hair Loss?A variety of stressors may cause your body to undergo hair loss. It happens, McMichael says, when there's some type of physiological change in your system. "For instance," she says, "you go on or off an oral contraceptive. Or you lose more than 15 pounds of weight. Things like this change the physiological balance in your system."
Other stressors, according to McMichael, could include:

• A strict low-calorie diet
• Lower estrogen levels after childbirth
• Severe illness
• High fever
• Major surgery
• Severe infections

Stress and Hair: What Causes Hair Loss? continued...Mirmirani says that hair shedding can also result from certain medications, thyroiddisease, and nutritional deficiencies such as vitamin D or too much vitamin A. Pinpointing the actual cause of the shedding isn't always easy. That's because, Mirmirani says, there's a three- to six-month lag time between the stressful event and the hair loss. In order to determine the cause, you need to look back at what was happening three, six, or even nine months before the hair loss began.

Stress and Hair: The Physiological & Emotional ConnectionEmotional stress can also lead to physiological stress. For example, McMichael says, "if you're going through a severe divorce, you might not be eating properly; you might lose weight or not sleep well. You may go off and then back on your oral contraceptives." All of these things cause physiological stress and an imbalance in your system. "The point is," she says, "there are a lot of other things that are physiological going on. You're not losing your hair because you hate your ex-husband."

McMichael says that women have a number of things that happen on a regular basis that they may not recognize as stressors. "You start out your life and you're fine," she says. "You're 20 years old and get married. You get on some oral contraceptives. Well, that causes shedding."
When a woman decides to have a baby, if she is taking oral contraceptives, she'll stop taking them. "Maybe you have a little bit of shedding related to that. And then you get pregnant." Pregnancy causes the body to keep the hair that normally would fall out as part of the regular hair cycle. So a woman may notice her hair feels extra thick and fuller during that time. After giving birth, all the hair that would have fallen out is shed three to six months later.
Also, many women try to lose weight after having a baby. "Someone in the family dies and, because you've heard that stress causes hair loss, you say, 'Oh my God, I'm losing my hair because someone died.' But that's not it," McMichael says. "You're losing hair because you lost 30 pounds."
Stress and Hair: The Physiological & Emotional Connection continued...Every person is different. "Not everyone gets these episodes of hair loss. Some women go on and off of contraceptives and never have shedding. Some have seven children and have no hair loss related to it." Once you have shed hair in response to a physiological stress, however, you are likely to do it again, McMichael says.

McMichael says that because people have repeated the myth of a direct connection between emotional stress and hair loss for so many years, many people now believe it. "There's no way to predict who's going to lose hair and who's not. If you're a shedder, you'll shed," Jacob says. She also says there's no scientific evidence that points to specific emotional stresses that might trigger the physical stress that can lead to hair loss.

Seeing a Doctor About Hair LossUnlike other types of hair loss that are more often permanent, hair loss during the normal hair growth cycle happens suddenly. It also doesn't normally cause bald spots or follow a pattern like genetic or autoimmune-related hair loss. Instead, it's diffuse and causes thinning of the hair across the scalp. That’s because each of the 120,000-150,000 hair follicles is independent of other hair follicles and is in its own cycle of growth. Some are growing while others fall out.

You may notice after washing your hair that handfuls of hair have fallen out. "But," says Mirmirani, "usually by the time someone notices the shedding, the hair is already growing back. Whatever caused it happened three months or more before. The new hair growing in is pushing the resting hair out."

It's true that hair loss can be an early sign of about 30 different diseases. But don't jump to conclusions -- you could be perfectly healthy and still have some hair loss.
Talk to your doctor for his or her perspective and guidance. Jacob says that products on the market, such as over-the-counter minoxidil and various supplements that are sold for hair loss, can actually cause problems if they're not truly needed and not used properly. It's important, she says, to discuss the use with the doctor first.

Seeing a Doctor About Hair Loss continued...Your doctor can also help you find solutions for dealing with particular stressors causing shedding. Once you address those causes, the shedding should stop and your hair should return to normal.


SOURCES:
Paradi Mirmirani, MD, department of dermatology, The Permanente Medical Group, Vallejo, Calif.
Amy McMichael, MD, professor of dermatology Wake Forest Baptist Health; former vice president, Women's Dermatologic Society, Winston-Salem, N.C.
Family Doctor.org: "Hair Loss and Its Causes."
Mayo Clinic: "Hair Loss."
Carolyn Jacob, MD, founder and medical director, Chicago Cosmetic Surgery and Dermatology.
American Academy of Dermatology.
AgingSkinNet: "What Causes Hair Loss?" "Best Rx Options for Hair Loss in Women."
National Geographic: "Gray Hair Caused by Stress (Cell stress, That Is)."
Inomata, K.,Cell.
Reviewed by Laura J. Martin, MD on November 07, 2012
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