Dear Sue:

What kind of food should I eat to keep my hair healthy?

Sarah

Dear Sarah:

A diet that works to keep your body healthy also works to keep your hair healthy. Shiny, healthy hair reflects a healthy body, so it's like two for the price of one.

Overall good nutrition is the most basic way to get great hair, but the following nutrients play key roles.

1. Water: This is important for skin and hair. Water makes up one-fourth of the weight of a strand of hair. Moisture makes the hair supple, so be sure to get plenty of fluids.
   Are you getting enough fluids?
2. Iron: Iron is needed to help carry oxygen to the hair. Without enough iron, hair and its follicles get starved for oxygen. Get iron from a supplement, red meat, dark greens or legumes.
3. Zinc: Zinc is necessary for building hair protein and in preventing hair loss. Meat and seafood are the foods highest in zinc.
4. Copper: Copper is involved in the pigmentation of hair. Optimize your natural color with a diet with plenty of this mineral. Shellfish, liver, fresh vegetables, nuts, seeds and meat are all high in copper.
5. Vitamin A: This is important for the health of your scalp.
   Read about the connection between Vitamin A and healthy skin
6. Protein: Protein is the building block of hair, so a diet for healthy hair contains adequate protein.
7. Vitamin B and Vitamin C: These are important for good circulation, strong, supple strands of hair that do not split, and hair growth and color.

Instead of focusing on the above nutrients individually, if you follow a healthy diet based on the food pyramid guidelines that's also low in fat, you'll end up with healthy hair and a healthy body. Be sure, also, to add a hefty dose of daily exercise to keep that blood moving. Add proper hair care on the surface, and you'll be turning down offers to do shampoo commercials.

Best of health to you!

Sue Gilbert, M.S., Nutritionist