Without a healthy scalp, we only have half of the healthy hair equation. It doesn't seem likely that one can have beautiful hair if the scalp is dry, itchy, scaly, inflamed, or irritated. In any event, if your scalp isn't doing what it is supposed to do (as in helping you develop strong lusterous follicles), there may be an issue with your diet. Certain vitamins are essential for maintaining a healthy scalp. Please speak to a healthcare professional to determine your appropriate dosage, and try to eat a nutritionally balanced diet. Here are some common scalp damaging deficiencies:
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| Source: Whatscookingamerica.com |
Problem: Hair loss?
Possible Solution: B12, BiotinFood Source: Meat, beef, poultry, and eggs for Vitamin B12. Liver and cooked egg yolks (firm egg yolks are required for optimal Biotin absorption.
Supplement: If you don’t regularly consume these foods you may try a daily supplement. Consult with your healthcare provider for the most appropriate dosage, but daily doses of approximately 3mg of Biotin and 2.4 mcg (.0024 mg) of Vitamin B12 are recommended for adult women. Pregnant women need approximately 2.6 mcg (.0026 mg), while breastfeeding women need approximately 2.8 mcg (.0028 mg)per day.
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| Source: Seriouseats.com |
Problem: Genetic or hereditary hair loss?
Possible Solution: Zinc
Food Source: Oysters, toasted wheat germ, veal liver, low fat roast beef, roasted pumpkin and squash seeds, dried watermelon seeds, dark chocolate and cocoa powder, lamb, peanuts, and crab.
Supplement: Daily supplement of 80 mg.
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| Cooked mackerel via treehugger.com |
Problem: Itchy scalp? Eczema? Dull, lifeless hair?
Possible Solution: Essential fatty acids EPA & DHA (Omega-3s)
Food Source: Oily fish, walnuts, or flax seed
Supplement: You may try taking a daily supplement of 1,000 mg to get rid of the itching and produce shinier hair. Omega-3s also help improve heart and brain function.
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| Evening Primrose via flowerinfo.org |
Problem: Inflamed scalp? Slow growing hair?
Possible Solution: Fatty acid GLA (Omega-6s)Food Source: Evening primrose and other plant based oils
Supplement: A daily dose of 300 mg may help prevent damage to the hair and follicles.
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