‘Covering the gamut’: Speaker shares list of nutrition guidelines for healthy hair
Key takeaways:
- The six nutritional elements vital for hair health are fatty fish, eggs, leafy greens, nuts, seeds and fruit.
- The speaker, Glynis Ablon, MD, FAAD, encourages clinicians to discuss nutrition with their patients.
MIAMI BEACH, Fla. — As interest in alternative treatment options grow, a speaker at South Beach Symposium shared her go-to nutrition guidelines for patients suffering from hair loss.
“I don't know about you, but I have a conversation about nutrition with every skin condition that I see,” Glynis Ablon, MD, FAAD, associate clinical professor at University of California, Los Angeles, and owner of Ablon Skin Institute & Research Center, said during her presentation. “We talk about what people are putting in their body. And I think that it is remiss to not do that with every single patient that you do see in dermatology.”
In her presentation, Ablon shared the list that she gives to every patient who is experiencing hair loss as a starting point for adjusting to a diet that will promote healthy hair. The list was broken down into six nutritional elements that are vital for hair health: fatty fish, eggs, leafy greens, nuts, seeds and fruit.
When it comes to fish, the best types for the promotion of healthy hair are tuna, mackerel, salmon and herring as they contain high amounts of essential fatty acids, including omega-3s and vitamin D. They are also high in protein, selenium and B vitamins, which have proven to contribute to healthy hair as well.
Eggs are another great source of protein for the promotion of hair health. According to Ablon, a low-protein diet can put hair in a “resting” phase, which can lead to hair loss and stunted hair growth.
A lack of biotin has also been linked to hair loss with a 2016 study cited by Ablon revealing that 38% of women who said they had hair loss were also deficient in biotin. Ablon recommends patients with hair loss increase their consumption of eggs, following a 3 to 1 ratio of egg whites to yolks as a lack of yolks can increase a patient’s likelihood of becoming biotin deficient.
Dark, leafy greens such as kale, spinach and collards are full of vitamin A which helps the body produce sebum to moisturize the scalp and protect hair. Leafy greens also contain iron, beta carotene, folate and vitamin C — all of which can prevent hair loss.
Nuts are also nutrient-dense foods that prevent hair loss as they hold high amounts of vitamin E, zinc, selenium, omega-3 fatty acids and potassium. According to Ablon, almonds are a great source of magnesium, which promotes hair growth and prevents hair damage. In fact, eating seven almonds a day can make hair stronger, thereby reducing hair shedding. Walnuts are also a rich source of potassium and eating two a day can improve regeneration of hair.
Brazil nuts are full of zinc and selenium, which are essential nutrients for hair growth that the body does not make on its own. Consequently, eating just three a day can make a difference in hair loss.
Ablon also recommends that patients consume 1 tbsp of seeds a day including chia, pumpkin and flax seeds.
Lastly, fruits are a rich source of vitamin C and antioxidants which protect the hair follicles from free radicals and help the body absorb iron and make collagen. Berries, especially lingonberries and blackberries, cherries, oranges and coconut oil are the best fruits and fruit extracts for healthy hair.
“Have a discussion with every one of your patients,” Ablon concluded. “Because if you are not discussing nutrition, I don’t think you’re covering the gamut of what the issues are.”