DIET FOR HEALTHY HAIR·
Fats present in the diet take part in steroidhormones synthesis thus influence on keeping their hair in skin integument· vitamins also have impact on the state of hair:B complex vitamins ,vitamin c, and A vitamins · There is rapid hair loss during occurence beforelast menstruation,irregular menstrual cycles or hormonal imbalance almost 60-70% women reaching menopause suffer fromthis .
ESSENTIAL NUTRIENTS:· PROTEINS:· standard value proteins containing sulphur aminoacids: cysteine and methionine as precursors to keratin hair synthesis protein· active form of B6 vitamin (pyridoxal phosphate)increases l-cysteine incorporation to keratin (present mainly in inner part ofhair root for shape,shine and volume)· with insufficient supply of lysine in food ,hair becomes brittle ,thin and limp GOOD SOURCES OF ABOVE MENTIONED AMINO ACIDS:1. cottage cheese2. yogurt3. fish4. meat (veal,beef)5. poultry ( turkey, chicken)6. legumes seeds (soya lentils,beans.,peas,broadbeans)7. seeds (pumpkin,sunflower,sesame)8. nuts (pistachio,peanuts)9. grain products (barley,buckwheat,hulledbarley,rye -whole meal bread and graham bread)10. additional sources-eggs11. it is recommended to consume 2-3 eggs per week ·
SOURCES OF COPPER: 1. oyesters,shellfish 2. whole grains ,beans 3. nuts ,potatoes 4. organ meats 5. dark green leafy vegetables 6. dried fruits,yeast 7. prunes,cocoa,blackpepper·
VITAMINS avitaminosis might be indirectcause of telegenic baldnessvitamin c. increases absorption of non haeme iron, originality from plantproductssources: vegetables: ( green parsley leaves, kale,horse raddish peppers,brussels,sprouts,broccoli,cauliflower,spinach,savoy)fruits: ( black currants, strawberries,kiwis,red currants and citrusfruits)· lowconcentration D2 vitamin in serum of women aged 18-45 with prolonged telegenic hair loss . vit. D promotes hairfollicle differentitation without affecting proliferation·
BEST SOURCES: fat fish (marcel, salmon,sardines) whale or tuna liver oil poultry-fullfat dairy mushrooms and yeasts (ergocalciferol)·
FOLATE: regulates sebum glands functioning souces: kale,brussels,sprouts,green peas, dry peas,white beans,asparagus ,beets, kohlrabi, eggs,poultry liver·
PANTOTHENIC B5 VITAMIN: prevents too early hairgraying and can restore natural colour· sources: cauliflower, mushrooms, soya , egg,baking yeast whole grains milk,green leafy vegetables·
FATS: omega -6- PUFA ,present in plant oils are also neccesary proper buildup of hair however their excess intake may lead to immunological disordes andhigh risk of inflammation states and which could lead to hair as asthenia andlosssthese must constitute 20-25% of total dietary intake sources: fish ,poultry , eggs, olive oil, rapeseed oil
CARBOHYDRATES: it has been shown that increaseconsumption of carbohhydrates is indirectlyrelated to hair lossdiets rich in simple sugarsstimulates sebum secretion by seb aceous glands. when this secretion is toohigh it may lead to microbisal attack . so it is recommended to have complexcarbs with low GI and GL carbs s hould be of 50-70% of total dietyary intake sources: whole grains breads , whole wheat pastas, grit,s rice vegetables andfruits of low glycemic load
MINERALS: copperis crucial for keratin fiber strength and important role in activation of keyenzymes systems of repair and formations participates in maturation of collagenin healing woundsits deficiency may cause brittle weak, curly, damaged hair with tendencyof early graying·
silicon: it is responsible for growth and shineof hair sources: rice oatmeals ,bran whole grain breads garlic chives,seafoods,gritsprimary food sources of ISOFLAVONES are soy and soy products , andsources of LIGNANS delay the menopause in women and relieve iTs consequences·
LIQUIDS: about 30-35 ml per kg body weight should be taken ,best between meals ·
DIETICIAN KOMAL
PH: 8860508614