BeautySmack

The Importance of Health and Nutrition for your Hair

When my sisters and I were growing up, we were fortunate enough to have a mother who was ahead of her time, but I’m not talking about her hair, persay, I’m talking about nutrition!  Luckily her passion for eating healthy was instilled in all three of us.  We all grew up with a good, solid awareness for why we should eat foods that are packed with nutrients to fuel our bodies.  Today, while the trend is to be eat healthy and exercise, to be in shape and feel great, we can’t forget about that old saying, “you are what you eat,” and that includes your hair!

According to Dawn Jackson when speaking for webMD, “your hair grows ¼ to  ½ inch every month.”  If you’re not getting the proper nutrients your hair needs to be healthy then it’s not going to grow in healthy! Worried that you’ll have to redo your entire grocery list and spend all your time thinking about what to eat and what now to? Don’t!  Luckily, I’ve done the research for you and it’s easier than you think.  I’ve included some recipes to try too. So read on, and cheers to shiny, healthy hair!

Omega 3 Fatty Acids

Source: Fish, especially salmon, flaxseed, fish oil supplements, leafy greens, grass fed cows and chickens fed a diet rich in greens and flax

*Did you know that fish get their omega 3’s from eating green plants and seaweed in the ocean.  As for those of us that are land bound, omega 3’s not only give us a healthy scalp, but they provide an excellent source of energy. (They are found in the flight muscles of hummingbirds!)  Omega 3’s help keep our scalp healthy and our hair shiny.

Vitamin A

Source: carrots, and dark leafy greens (also a good source of vitamin c) such as spinach, broccoli and swiss chard

*Did you know that vitamin A aids the body in the production of the oily substance called sebum, which acts as a natural conditioner for your hair when secreted by the hair’s follicles

Vitamin B12

Source: eggs, salmon, whole grains

*Did you know that in addition to B12, eggs also contain biotin. Although it is not likely, but a deficiency in biotin results in brittle and dry hair.

Protein, Iron and Zinc

Source: legumes, whole grains, oysters, nuts, poultry beef and lamb

*Did you know that protein and iron help to enhance hair growth, while zinc strengthens hair and discourages shedding.

Calcium

Source: low fat dairy products

*Did you know that the calcium in dairy products is important for hair growth!  And ad if that wasn’t good enough, dairy prodcuts are also a good source of high quality proteins thanks to the presence of whey and casein.

Remember, just as a deficiency can cause side effects, you can also experience symptoms from too much of certain vitamins, always consult with your doctor before added anything new to your diet and body.

Recipes

Peanut Butter Split Smoothie

Recipe by Ellie Krieger

This smoothie is loaded with good nutrients.  It’s an excellent source of calcium, fiber, protein, vitamin B6 and vitamin C.  It’s also a good source of manganese, potassium, vitamin A and vitamin D.  So cheers…..to healthy hair!

1 ripe banana, peeled, quartered and frozen

½ cup nonfat yogurt

1 ½  tablespoons creamy natural peanut butter

Put all ingredients in a blender and process until smooth.

Chickpea and Spinach Salad with Cumin Dressing

Recipe by Ellie Krieger from The Food You Crave

 

Serve this for dinner tonight with some grilled meat or by itself, and you’ll be getting an excellent source of fiber, vitamin C and vitamin k, in addition to a good source of iron, protein and vitamin A.

 

One 15.5 ounce can chickpeas-preferably low sodium, drained and rinsed

2 tablespoons chopped fresh, flat-leaf parsley

¼ cup diced red onion

2 tablespoons olive oil

2 tablespoons fresh lemon juice

¼ teaspoon lemon zest

¾ teaspoon ground cumin

pinch of cayene pepper

salt and freshly ground black pepper

3 tablespoons plain nonfat yogurt

1 tablespoons orange juice

¼ teaspoon finely grated orange zest

¼ teaspoon honey

2 ounces baby spinach leaves (about 2 cups lightly packed)

1 tablespoon coarsley chopped fresh mint

 

In a medium bowl, combine chickpeas, parsley, and onion. In a small bowl, whisk together the oil. Lemon juice and zest, cumin, cayenne, salt and black pepper. Pour the dressing over the chickpea mixture and toss to coat evenly. In another small bowl, stir together the yogurt, orange juice and zest, and honey.

Serve the chickpea salad over a bed of spinach leaves. Top with the yogurt sauce and garnish with the mint.

 

 

 

 

Cowboy Steak with Coffee and Ancho Rub

Recipe by Ellie Kreiger from The Food You Crave

 

I love coffee, so when I saw this recipe I had to give it a try. I love how the rich flavor of coffee complements the juiciness of the steak. But not only does it taste delicious, it supplies you with lots of hair healthy nutrients, including iron, protein, vitamin B12, and zinc! Eat up y’all!

 

Cooking spray

1 ½ teaspoons ground ancho chile or regular chili powder

1 ½ teaspoons finely ground espresso coffee

½ teaspoon dark brown sugar

¼ teaspoon dry mustard

¼ teaspoon ground coriander

¼ teaspoon freshly ground black pepper

¼ teaspoon salt

one 1 ¼ pound shoulder center steak (ranch steak) or top sirloin about 1 ¼ inches thick

 

Coat a large nonstick skillet with cooking spray and preheat it over medium-high heat or preheat the grill. In a small bowl, combine all the ingredients except the meat and rub it well into both sides of the steak.

Cook the steak for 5 minutes per side, turning once, for medium rare or to your desired degree of doneness. Allow the steak to sit for 5 minutes before slicing thinly.

 

 

Credit

 

Krieger, Ellie.The Food You Crave: luscious recipes for a healthy life. Newtown, CT: Taunton Press, 2008.

 

Parker, Hilary. “Top Ten Foods for Healthy Hair.” Skin and Beauty. 2009. WebMD. 7 Sep. 2009 <http://www.webmd.com/skin-beauty/features/top-10-foods-for-healthy-hair?page=3>.

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