Sunday, February 6, 2011

10 Things to Eat for Healthy Hair

1. Salmon:
Here in the Pacific Northwest, salmon is plentiful and wonderful! Salmon is classified as an "oily fish", and is considered to be healthy due to the fish's high protein, high omega-3 fatty acids, and high vitamin D content. Because salmon is high in both protein and fatty acids, (good fats), this food is wonderful for the hair and body. Lots of shine when eaten on a regular basis. (3-5 times a week)

2. Dark Leafy Greens:
Kale and other dark green veggies such as spinach, chard, collard greens and broccoli are considered to be a highly nutritious vegetables with powerful antioxidant properties and are considered to be anti-inflammatory.
These veggies are very high in beta carotene, vitamin K, vitamin C, lutein and calcium. Wonderful to eat as often as possible for strong lustrous hair, skin and nails.

3. Avocados:
Avocados are high in health-promoting fats. About 75% of an avocado's calories come from fat, most of which is monounsaturated fat, (Good fat). Avocados also have 60% more potassium than bananas. They are rich in B vitamins, as well as vitamin E and vitamin K. In other words, good healthy fats are essential to our bodies and are needed for shiny, lustrous, beautiful hair skin and nails.

 4. Carrots:
We all know that carrots are great for your vision but they are also good for your scalp. High in vitiamin A these guys will keep your scalp healthy which leads to healthy shiny hair.

5. Eggs:
How do you like your eggs??? Eggs add protein to our diet. They supply all essential amino acids for us, and provide several vitamins and minerals, including vitamin A, essential B vitamins, choline, iron, calcium, phosphorus and potassium. They are also a single-food source of protein and help to strengthen hair and nails.

6. Beans:
What? Really? More beans and legumes... Yes!!! Lentils contain high levels of proteins, including essential amino acids and are an excellent source of protein. They also have ample amounts of iron, zinc and biotin. If you have a lack of biotin in your diet, this may lead to brittle hair and nails.

7. Nuts:
Many nuts are good sources of vitamins E and B2 (riboflavin, an antioxidant), and are rich in protein, folate, fiber, and essential minerals such as magnesium, phosphorus, potassium, copper, selenium and zinc. Some nuts are also rich in good fats and help add shine and strength to hair and nails. A deficiency in zinc can lead to excessive hair shedding so make sure to eat a variety of nuts for a healthy snack.

8. Poultry:
Protein and more protein, need I say more. Strong body, strong hair!

 9. Oysters:
Zinc is one powerful antioxidant and is found in oysters. If you love these guys, go ahead and sling them back.
If you have a hard time with even the thought of them, no worries! You can can up your zinc intake by eating these other foods that have plenty of this antioxidant and may be a little more palatable. Whole grains, nuts, beef and lamb.

10. Whole Grains:
Eat hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.

It all comes down to healthy eating and smart eating. Not only will your hair, skin and nails reap the benefits from the above foods but your body will feel better and will love you for it! Have a great Sunday!


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