Hair    Vitamins  

If you have healthy hair, you have shiny, strong and bouncy hair. That is how healthy hair looks and behaves. However many people live with dry, brittle and lifeless hair. Many times this poor condition stems from over use of chemical treatments. I’ll talk about that in another Hub. If you don’t abuse your hair with chemistry the lack of shine and body stems from poor overall health. Lack of the proper nutrients results in lack luster hair and dry flaky scalp. This is an easy problem to remedy but it takes time. Begin too improve your hair’s condition as well as your general health by paying attention to what you are eating.

Beautiful hair starts there – with good nutrition. Your hair follicles are fed through your blood supply. Blood carries oxygen and nutrients to the hair and takes away waste products. Feed your blood supply and you will feed your hair. Good nutrition supplies the building blocks for strong, lustrous hair. The more important nutrients for hair are protein, iron, selenium, zinc, folic acid, beta carotene, Vitamins C, E, K, Biotin, B6 and B12.

Biotin – another B vitamin – is said to thicken the hair follicle, reduce hair loss and encourage hair growth. Biotin is found in vegetables (especially cauliflower,) nuts, egg yolk, milk, beef liver, raw oysters, soy flour and brewers yeast.

Selenium is found in button and shiitake mushrooms, Brazil nuts, barley, shrimp, cod, snapper, tuna, halibut, salmon and calf’s liver.

Vitamin K is found in spinach, cabbage, turnip greens, cauliflower and Brussels sprouts, green tea, soybeans, cheddar cheese and oats.

Zinc is found in beef, pork, turkey, chicken, crab meat, lobster and salmon. It is also found in milk, cheese, yogurt, peanuts, beans and whole grains.

Folic acid is found in leafy vegetables, citrus fruits, whole grains and beans.

B6 is found in many foods. Some of the highest content is found in ready to eat cereal, baked potato, banana, garbanzo beans and chicken breast.

B12 is found in liver, caviar, fish, crab, lobster, beef, lamb eggs and cheese.

Beta carotene is found in sweet potatoes, carrots, spinach, turnip greens, kale, winter squash, cilantro and thyme.

Most of the important ‘hair’ nutrients can be obtained by simply paying attention to what is included in your meals every day. If you can’t include most of the nutrients, look into vitamin supplements.

Plan your daily meals with good health and great hair in mind.

Breakfast might include

• Whole grain cereal with fruit.
• Add yogurt or milk

Lunch might include

• A salad including spinach leaves, lentils and tomatoes
• An orange or an apple
• A sandwich made with 100% whole grain bread and roast beef or chicken
• Green tea

Supper might include

• Broccoli, Brussels sprouts, cauliflower or peas
• .Fruit
• Whole grain bread
• Meat or fish

Add into these meals eggs, beans, almonds, and walnuts.

Copyright 2011 by Lynne Chapman. All rights reserved

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Protein Fruit Smoothies

Is it difficult for you to eat breakfast of lunch? Try a fruit and protein smoothie. Pick up protein powder at the health food store. There is a large selection of different protein powders. The one I use contains 100% daily recommended requirement of many vitamins, soy, rice, and whey protein.

I make a protein, fruit smoothie every morning.

My recipe:

Combine
one half  banana,
one scoop protein powder
 ¼ cup skim milk
in a blender and liquefy.

Add a large scoop of vanilla or fruit yogurt and another ¼ cup of skim milk. Blend.

Sometimes I add other fruit or juice and even carrot juice. (Carrot juice mixes well with fruit flavors.)