Better Nutrition October 2019

eating4HEALTH/FOODS & MEALS THAT HEAL
Eating for Thick, Healthy Hair
Seven scalp-supporting foods to prevent hair loss /// BY LISA TURNER
Hair loss, slow regrowth, and excessive
shedding are more common than you
might think—and not just in men. Some
estimates show that almost 65 percent of
men and 80 percent of women experience
noticeable loss of hair by the age of 60.
The good news: Nutrients that nourish
the scalp and follicles can prevent
thinning and hair loss and may promote
new hair growth. Try these seven
foods—and stop the shedding.
Eggs are rich in protein,
critical for hair follicle health.
Certain amino acids act as
precursors to keratin, the
primary protein in hair, and a lack of
protein in the diet has been linked with
hair loss, as well as brittleness and fragility.
Eggs are also high in biotin, a type of B
vitamin that keeps scalp and follicles
healthy and may improve hair growth.
RECIPE TIPS: Whip eggs with garlic powder
and a small amount of gluten-free flour, and
cook in a waffle iron; serve poached eggs
on a bed of grilled bitter greens; combine
eggs, onions, black beans, and cheese,
bake in muffin tins, and serve with salsa.
Spinach is an
excellent source of iron,
essential for proper hair
growth. Iron is involved in
many critical processes within the hair
follicle, and deficiencies have been linked
with hair loss. Spinach is also high in
vitamin C, an antioxidant that helps the
body absorb iron from the diet and also
plays a role in the production of collagen,
necessary for strengthening hair and
preventing breakage and thinning.
RECIPE TIPS: Toss baby spinach leaves
with chickpeas, cherry tomatoes, and
radicchio; cook spinach and onions in
coconut milk and vegetable broth, and
purée for a simple, creamy soup; finely
chop spinach and add to mac ’n’ cheese.
Sea vegetables
are loaded with iodine, a
mineral that's important
for thyroid health, and
even small deficiencies can lead to
problems. Hair follicles are directly
influenced by thyroid hormones, and
impaired thyroid hormone production
has been linked with thinning hair and
hair loss. Sea vegetables are also good
sources of zinc, calcium, and other
nutrients that protect hair follicles and
keep the scalp healthy. Because too much
iodine is harmful, foods are the best
source. Soak most sea vegetables (except
nori) in warm water before using, then
drain well.
RECIPE TIPS: Glaze salmon fillets with
teriyaki sauce, wrap in nori, and bake
until tender; toss cooked quinoa with red
peppers, scallion, sautéed mushrooms,
and arame; cook lima beans, leeks, and
carrots in broth until tender, then stir in
miso and hijiki.
Sunflower seeds
are an excellent source of
vitamin E, a powerful
antioxidant that
protects scalp and follicle health and can
prevent hair loss. In one study, people
with hair loss showed significant hair
growth after supplementing with vitamin
E. Sunflower seeds are also rich in fatty
acids that enhance follicle proliferation
and survival, which supports and
promotes hair growth.
RECIPE TIPS: Process sunflower seeds,
mushrooms, onions, and spices in a food
processor, form into patties and cook
as burgers; combine sunflower seeds,
almonds, coconut oil, cumin, and garlic
powder and bake until lightly browned;
toss sunflower seeds with shredded
Brussels sprouts, red onions, dried
cherries, and honey-yogurt dressing.
Plums are loaded with
polyphenols, antioxidants
that protect the scalp and
follicles from the oxidative
stress caused by free radicals. Oxidative
stress has been linked to both hair loss
and graying, and studies show that
antioxidants can protect the scalp and
may promote hair growth. Interestingly,
some research suggests that getting
polyphenols from the diet is a better
solution than supplements, since high
concentrations can potentiate oxidative
stress. And dried plums (prunes) are also
very high in iron.
RECIPE TIPS: Pit and halve whole plums,
toss with honey and cinnamon, and
bake until tender; chop plums and toss
with kale, arugula, goat cheese, and
walnuts; grind pitted prunes with
almonds, sunflower seeds, and cashews
in a food processor and form into balls.
Nutritional yeast,
made from deactivated
yeast grown on molasses
or another food source,
is rich in B vitamins, especially B 6
,
thiamin, riboflavin, and niacin. B vitamins
are necessary for healthy hair, and
deficiencies have been linked with
certain kinds of hair loss. They also
protect against stress, which has been
shown to disrupt the natural growth
cycle of hair follicles, increase shedding,
and contribute to hair loss.
RECIPE TIPS: Sprinkle hot popcorn with
nutritional yeast, oregano, and garlic
powder; purée cashew butter, water,
and nutritional yeast for a “cheesy”
sauce; toss cauliflower florets with
olive oil, nutritional yeast, and rosemary,
and bake until tender.
[Editor's note: Try our Turkey & Mushroom
Ragu-Stuffed Acorn Squash recipe, made
with nutritional yeast, p. 48.]
40 • OCTOBER 2019