There is another most important element with regard to having healthy hair, and that is Zinc.

Zinc is responsible for the following important factors:

The production of cells.

The growth and repair of tissues.

The maintenance of all oil secreting glands in the scalp.

There is another equally important role, which zinc plays, and that is in the formation of collagen.and protein synthesis. The logical conclusion, which can be drawn from this is that when it comes to hair maintenance and the prevention of dandruff zinc deficiency can be one of the reasons for problems in this area. It is not widely known in the community that most Americans have a deficiency in zinc.

When it comes to good sources of zinc most animal origin foods are okay, but seafood, including oysters are particularly good. Eggs and milk also contain zinc, but it must be said it is found in much smaller quantities. Nuts, legumes and natural grains, also contain zinc, but this is of a different type than that found in animal sources and is not easily utilised by the body. There is one contradiction to this and that is that oats are a very good source of zinc and are also easily utilised.

The majority of animal origin foods with particular emphasis on meats, fish, milk, cheese, eggs and yogurt all contain protein. Broadly speaking, diets in the Western world contain sufficient protein, and it is therefore not necessary for the average person to eat additional protein. Despite the fact that hair is made of protein it is completely false to believe that excessive protein intake will improve hair growth. On the contrary.it is likely to cause other health problems.

There are nine essential amino acids in complete proteins and this creates somewhat of a problem for vegetarians.as they are mostly found in animal origin foods. Vegetables, seeds, nuts, grains and legumes all contain protein but it is not in the same form necessary for a healthy body. Soybeans are the only common nonmeat source for complete protein. Fortunately tofu and texturised vegetable protein (TVP) have been made from soybeans and this enables them to be made into various dishes. Vegetarians can of course, eat a wide variety of vegetables, and so obtain all the essential amino acids from these sources.

It is quite some time now since sheep farmers found that iodine depleted soil and consequently vegetation had an adverse effect on the growth of wool in sheep. Iodine is also essential in the growth of our hair. It is quite common to find, and it is generally accepted that table salt has iodine synthetically added but unfortunately this form of iodine is capable of causing iodine overload as it is not easily assimilated into the body. It is worth noting here that the thyroid may be adversely affected by any excess of iodine in the body.

A natural conclusion to be drawn from these facts, is that, it is always better to retrieve your iodine from completely natural food sources. Seaweed, seafood, lima beans, salmon, eggs, molasses, watercress, garlic and potatoes with the skin on are good natural sources.

Oxygen is the most abundant element in the earth’s crust the second being the trace mineral silica, which is a form of silicon. Due to the manner in which our food is processed and our soil depleted by chemical treatments so often trace minerals are lost. and consequently they are rarely found in Western diets. The trace mineral silica is important to hair growth, but is vital to the strength of hair. It will not necessarily stop hair from falling out from the follicle, but it will certainly prevent hair breakage. It slows the aging process, by the stimulation of cell metabolism and formation.

Rice, oats, lettuce, parsnips, asparagus, onions, strawberries, cabbage, cucumber, leek, sunflower seeds, celery, cauliflower, and rhubarb are particular foods which are rich in silica. It is worthy of note that a lot of these foods are found in Asian diets and the result of this is that Asians have strong and healthy hair. To try and maintain an acceptable level of trace minerals Americans should attempt to source foods which are organically grown. This will at least go a part of the way to solving the problems created by soil depletion. Wherever possible these foods should be eaten uncooked and with rice it should be used unwashed as trace minerals can quite easily be lost in the cooking and washing process.

Many different sources were used for this article. I hope you find it both interesting and helpful.

Let’s now take a further look at vitamins.

The first thing that should be realised, when it comes to vitamin B, is that all levels of this vitamin work interdependently and as a consequence the various levels must be correctly maintained for them to be effective.

Hemoglobin is the iron containing portion of red blood cells and its primary function is carrying oxygen from the lungs to the various tissues of the body. Vitamins B6, B12, folic acid, and biotin are all key ingredients when it comes to the maintenance of the correct levels of hemoglobin in the blood. Logically therefore, if there is a deficiency of any of these vitamins in the body then hair and skin would definitely suffer.

Fortunately, some of the most palatable and tasty foods contain these vitamins. Protein rich foods contain vitamin B6, and this is beneficial, as the body requires a sufficient level of protein to maintain hair growth as well. Vitamin B6 is also found in liver, chicken, fish, pork, kidney and soybeans and providing they are not fried they are relatively low in fat.

Whole grains, cereals, green leafy vegetables, orange juice, nuts, wheat germ and again liver all contain folic acid.

Fish, meat, poultry and general dairy products contain very good levels of B12.

If a person has a healthy gut it will contain good bacteria and consequently produce biotin. If there is serious malnutrition this could result in biotin deficiencies and this also applies if there is any serious intestinal disorder. If you are suffering from hair loss, and you are aware that you have a intestinal disorder you should consult with your doctor about possible solutions for biotin deficiencies as this will probably be one of the contributing causes.

A healthy collagen level, which is required to hold body tissues together is developed when there is an appropriate level of vitamin C. Poor quality hair growth such as split ends and hair breakage can be caused through a lack or deficiency of vitamin C. Citrus fruits, potatoes, tomatoes, fresh peppers, melons, berries and dark green leafy vegetables are all good sources of vitamin C. and the problem of poor quality hair growth can be reversed by an improved intake of these foods.

Correct levels of blood circulation to the scalp and an increased uptake of oxygen are normally present when there is an appropriate level of vitamin E. in the body. Vegetable oils, nuts, grains, green leafy vegetables and the majority of ready to eat cereals (which are normally fortified with vitamin E.) are all good sources of vitamin E..

With regard to vitamin E. deficiencies it is extremely rare to find this in the populations of North America and Europe. The exception to this is in most cases brought about by the inability to absorb oils and fats. When this does occur, dietary supplements can be used.

Mention was made earlier of hemoglobin and it should be mentioned here that the trace mineral Copper is required in the production of hemoglobin. Nuts, seeds, seafood, and again liver are very good sources of Copper. The mineral iron is also essential in the production of hemoglobin. It is not generally known that the mineral iron has two forms and these are known as heme and non-heme.

With regard to absorption of these two forms into the system heme iron is much easier. The majority of people accept that red meat is a very good source of iron but quite a lot of them are not aware that red meat contains non-heme iron and therefore there are difficulties when it comes to absorption into the body system.

This can also apply when it comes to iron supplements . One of the methods which can be used to overcome the difficulties in connection with the absorption of non-heme iron into the body’s system is to include vitamin C. sources at the same time that non-heme food sources are being consumed.

When looking at the subject of hair loss the importance of maintaining a healthy diet can never be over emphasised. This is one of the things which has been found to be absolutely essential.

There is no doubt that there are a number of factors which undeniably contribute to hair loss . But having said that it must also be acknowledged that hair on the human body is just one part of the entire biological system. In any system, there is bound to be the inevitable breakdown and one breakdown in the system can sometimes cause a breakdown in another part of the system. The human body’s biological system is no different. For anyone to remain in excellent health it is essential for a healthy diet to be maintained and this should always be coupled with an appropriate and regular exercise programme.

The definition of a healthy diet is a subject about which there has been numerous and ongoing debates over the ages. When it comes to the relationship between a healthy diet and the prevention of hair loss the same applies. There is a never-ending debate on the subject. There is general acceptance, however, that there are groups of minerals, vitamins and general nutrients, which are essential in order to maintain healthy hair.

The vitamins are A , B , C and E with emphasis on B-6 and B-12 , folic acid, biotin, copper, iron, zinc, iodine, protein, silica and essential fatty acids (EFA’s , formerly known as vitamin F.). One of the things which is overlooked by a great many people is the consumption of water. The actual amount of water to be consumed is also an open debate, but it is generally accepted that four to eight standard glasses per day is sufficient.

There is no doubt, the ideal method of obtaining the essential minerals vitamins and general nutrients is through the appropriate diet. Particular emphasis however, should be placed on the word ideal. Today, there is a school of thought, and it is one with which I happen to agree, that it is extremely difficult for the average person to obtain the necessary level of essential minerals vitamins and general nutrients through diet alone. The use of supplements to replace any shortcomings in a persons diet remains as what can best be described as a controversial subject. Personally, I have been taking various supplements for some years now and have always found them to be beneficial providing they are used sensibly and according to directions. Any doubts or inquiries regarding the use of supplements should be directed to your doctor.

One of the fundamental elements in developing and maintaining healthy cells and tissues in the body is vitamin A and this of course includes hair. Sebum provides vital lubrication to the hair follicle and is produced by the sebaceous glands. Vitamin A. together with silica and zinc work in conjunction in the prevention of drying and possible clogging of these glands, which are vital to the production of sebum.

If there are any deficiencies in vitamin A. it is quite common for this to cause dry hair, dandruff and possible thickening of the scalp. Some of the best natural sources for vitamin A. are dark green leafy vegetables, (for example spinach), liver, fish oil, eggs, and some red, yellow, and orange vegetables. On the contrary, some of the things which are known to inhibit vitamin A. are smoking, air pollution, laxatives, and aspirin. It is also thought that some cholesterol lowering drugs, may also inhibit vitamin A but this should of course be referred to your doctor.