The natural food product called nutritional yeast, also called brewer`s yeast, is packed full of the B-group vitamins, which are absolutely essential for hair growth. It is commonly sold in flake form (yeast flakes). Take 1 to 2 tablespoons daily of these yeast flakes to promote healthy hair growth. Mix it with salad dressing or stir it into a glass of cold water. Yeast flakes can be mixed in with many different types of food. Vegan (non-dairy, non meat) cheese sauces are usually made with nutritional yeast, because of its mild cheesy flavor.
 
Further on nutrition, low consumption or absorption of L-Lysine, an amino acid, can contribute to hair loss⁵, but this can be averted by consuming adequate amounts of legumes (beans, peas, and lentils)⁶. Healthy hair growth is further promoted by the consumption of leafy green vegetables and yellow or orange fruits⁷. Non-refined, non-processed carbohydrates (whole foods) are essential for healthy, beautiful hair, such as vegetables, fruits, whole grains, brown rice, and sweet potatoes⁸. Writer, Linda McCloud, of Associated Content teaches that spinach, fish, green leafy vegetables, citrus fruits, nuts, and broccoli are foods that promote healthy hair growth. In her book, "Body Fuel⁹," author Donna Shryer states that the B-complex vitamins found in fish, tomatoes, egg yolks, broccoli, potatoes and whole grains make hair grow healthier, fuller, and softer. Additionally, Shryer informs readers that vitamin B9 (also called folic acid or folate) also nourishes the hair, and is found in eggs, almonds, peanuts, pecans, walnuts, soybeans, legumes, and oat bran.
 
To maximize absorption of nutrients, take a probiotic capsule, available at most healthfood stores. Additionally, papaya enzyme and bromelain further enhance the body's absorption of nutrients.
 
Reversing gray hair. Two minerals that have the ability to reverse gray hair are zinc and copper¹⁰, but should be consumed from a natural source to avoid overdose, according to the Hippocrates Health Institute. Copper is abundant in sesame seeds, raw cashews, cooked soybeans, barley, sunflower seeds, tempeh, garbanzo beans, and navy beans¹¹. Good sources of zinc are peanuts, legumes, whole grains, brown rice, and potatoes¹². To absorb the maximum amount of nutrients from food, eat them raw (when reasonable) ¹³. Raw foods are packed with enzymes, which are special types of proteins that break down the foods we eat into molecules that our bodies are able to absorb, and thus sustain life^13,14. Some foods, such as sweet potatoes and legumes must be cooked prior to consumption, but many fruits and vegetables can be consumed raw.
 
Step 3 - Hair care
Brushing hair. Taking care of one's hair, especially aging hair, is extremely important in maintaining beautiful hair that has natural softness and silkiness. Always use a soft-bristle brush to prevent breakage and tearing of the hair. Wet hair must be brushed with great care, because it is especially vulnerable to damage and tearing. Always brush hair gently, and have patience when brushing tangles out to not pull, stretch, or break hair.
 
Pulling or tightening hair. Never pull on hair or wear a hair style that causes "tight" hair, such as tight curlers, braids, cornrows, and hair weaves, according to writer, D. Swain, of Associated Content . Swain teaches us that tension (pulling) on hair can lead to hair loss.
 
Step 4 - Make hair healthier and thicker
Exercise and nutrition. Hair can actually grow healthier, thicker, and longer with proper nutrition and exercise, according to writer, Linda McCloud, of Associated Content. McCloud states that aerobic exercise increases circulation which improves the health of hair follicles, thus promoting healthier, thicker hair.
 
Extra help is available. If, after following the above measures to improve hair's health and appearance, hair is still not thick enough, two products are available, which have been proven to make hair thicker: minoxidil and procyanidin^15,16 . Minoxidil (topically applied) has been available for many years and can be purchased at most large discount stores for about $6 or $7 for a one month's supply. Procyanidin is a fruit extract, commonly from grape seeds, and even more abundant in the skins of apples¹⁷, and is available in the form of daily capsules from Apple Poly (www.ApplePoly.com), but is more expensive than minoxidil. However, in studies, procyanidin actually produced hair with a thicker hair shaft diameter, meaning that the hair was stronger, less brittle, and more resistant to damage from chemicals and harsh handling¹⁸.
 
In summary, good nutrition and proper hair care can make the difference between thin, brittle, breakable hair and soft, full and beautiful hair, according to the "Encyclopedia of Aging and Public Health." If hair remains excessively thin after implementing good nutrition and hair care, adding either topical minoxidil or daily capsules of procyanidin can help to return hair to a thickness and fullness perhaps not seen in years.

Article by Anne Copley, a research writer/photographer, with a column at Associated Content.