mane attraction

Vegetarian Times, April, 2000 by Valerie Latona

Follow these 25 natural tips for lustrous hair that won't dry out

Last week, my fine, shoulder-length hair--blown dry for the last 365 days straight--could have passed for straw. Split ends? Check. They were apparent even when I wore my hair back in a I-can't-do-anything-else-with-it ponytail. Flyaway strands? Check. I couldn't lift a sweater over my head without creating static electricity. Despite the fact that I condition it daily, my hair was dry and lackluster. But hair care isn't just about the products one uses, say experts. While shampoos, conditioners and styling gels do play an important part in keeping locks manageable, there's more to it than that.

"Shiny, healthy hair is an indicator of a healthy body," says Dawn Gallagher, author of Naturally Beautiful (Universe, 1999). "Whatever is going on inside the body will be reflected on the outside, particularly in the hair, skin and nails, which are dependent on abundant nutrients and protein." The main reason hair and health are so interconnected is that the hair follicle (the miniscule cavity in the scalp in which the hair strand or shaft is embedded) is surrounded by tiny blood vessels called capillaries. These supply the hair with oxygen, water and nutrients. Oil-secreting glands (or sebaceous) glands also attach to the follicle and secrete sebum, an oily substance that nourishes and moistens the hair shaft.

The Right Diet

While no one is perfect day-in, day-out, months of inadequate nutrition will cause changes in the hair follicles. Protein, fat, vitamins and minerals are all associated with healthy hair, says Oregon-based dietitian Elizabeth Somer, R.N., author of Nutrition for Women (Henry Holt, 1993). "Nutrients act directly on the growth and maintenance of healthy hair or indirectly to build a healthy bloodstream that nourishes the hair shaft and follicle." If you're not eating a balanced diet (or taking regular supplements to make up for inadequacies), the results will be dry, brittle hair or, if the deficiency is serious and chronic, possibly even hair loss. Here's a guide to a hair-healthy diet, which, not surprisingly, will do the rest of your body a world of good.

* EAT ENOUGH PROTEIN. Since the hair shaft (or strand) is composed of a protein called keratin, a diet low in protein is a triggering factor for wiry, brittle hair. "Proteins are vulnerable to surface damage and can break down if starved of the nutrients they need," explains Gallagher. You need at least two to three daily servings of protein (tofu, soy milk, beans and peas, nuts and nut butters) for hair that's manageable and healthy.

* GET MORE HEALTHY FATS. Over time, unsaturated fats called omega-3 and omega-6 essential fatty acids (EFAs) will affect the health of your hair. The optimal amount of EFAs varies among individuals, but two to three 3-ounce servings per week should be enough, says Somer. Flaxseed, borage and evening primrose oils, as well as foods high in vitamin E (nuts and seeds) are all good vegetarian sources of these fats. If you're not getting enough, you may want to consider daily supplementation.

* DON'T FORGET VITAMIN A. According to Somer, this fat-soluble vitamin is necessary for normal oil production in the skin and scalp. A deficiency can cause dry, dull hair and dandruff. The recommended dietary allowance (RDA) for vitamin A is 4,000 international units (IU). Because there are so many delicious vitamin A-rich foods, it should be easy enough to make sure you're getting enough vitamin A in your diet. A half-cup of broccoli provides almost half the vitamin A needed per day, while a half-cup of carrots provides almost double the RDA.

* THE B FACTOR. The B vitamins typically associated with moisture-rich hair are [B.sub.6], [B.sub.12], folic acid, pantothenic acid and biotin. It may be convenient to take a multivitamin that contains the RDA for all the B vitamins, but you can also get the right amount from a healthy diet rich in grains, soybeans, avocados, bananas, beans, yogurt and eggs.

* DRINK YOUR ORANGE JUICE. Adequate intake of vitamin C is critical to the function of the sebaceous glands, explains Somer. Inadequate vitamin C intake can result in hair that easily breaks and splits. It doesn't take much to get necessary amounts. Good vegetarian sources include oranges and real fruit juice, kiwifruit, red (or green) peppers and broccoli.

* PUMPING UP YOUR IRON. Iron is a mineral that's critical for optimal blood and oxygen flow to the hair follicles. The RDA is 18 milligrams (mg.), and iron-rich foods include dried beans, spinach, green peas and strawberries. One cup of dried beans provides almost 5 mg. of iron, a half-cup of raw spinach provides 2.4 mg., and a three-quarters cup of strawberries provides just about 1 mg.

* WATER, WATER EVERYWHERE. In addition to a good diet, says Gallagher, "one of the most important things you can do for beautiful hair is to drink lots of water. It promotes circulation, which transports important nutrients to the scalp." Water also stimulates the sebaceous glands. Drink about 64 ounces of water daily.