Thursday, July 21, 2011
Wednesday, July 20, 2011
Top 10 Foods for Healthy Hair
Top 10 Foods for Healthy Hair
When it comes to healthy hair, it’s not just what you put on your tresses that count -- it’s what you put in your body, too.
By Hilary Parker
WebMD FeatureReviewed by Louise Chang, MD"Lather, rinse, repeat" may be standard advice, but shampoo and conditioner alone won't give you the healthy hair you crave. For the most luxurious locks possible, you'll need to step out of the shower, and into the kitchen.
"Your hair grows about 1/4 to 1/2 inch every month, and the foundation of all of our new hair, skin, and nail growth is the nutrients we eat," says Dawn Jackson Blatner, RD, a Chicago-based dietitian. "If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body -- inside and out."
If you were born with fine, thin hair, you'll never have rope-thick tresses -- no matter what you eat -- but a well-balanced diet that includes plenty of growth-promoting protein and iron can make a difference, say nutrition and hair experts.
And beware of dietary supplements often marketed to thicken hair or make it grow faster. They may backfire.
"Even though you can find beauty supplements on the shelves of most stores, try to get the nutrients you need from foods whenever possible," Paradi Mirmirani, MD, a dermatologist in Vallejo, Calif., tells WebMD. "In rare instances, excess supplementation of certain nutrients, such as vitamin A, has been linked to hair loss."
Read on for the 10 top foods that should be the foundation of your healthy hair diet.
(What are some of the things you do to keep YOUR hair healthy and shiny? )
Healthy Hair Food No. 1: Salmon
When it comes to foods that pack a beauty punch, it's hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron.
"Essential omega-3 fatty acids are needed to support scalp health," says Andrea Giancoli, MPH, RD, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. "A deficiency can result in a dry scalp and thus hair, giving it a dull look."
Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.
Healthy Hair Food No. 2: Dark Green Vegetables
Popeye the Sailor Man didn't eat all that spinach for healthy hair, but he could have. Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner.
Dark green vegetables also provide iron and calcium.
Healthy Hair Food No. 3: Beans
Beans, beans, they're good for your ... hair?
Yes, it's true. Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.
Blatner, who is also a spokeswoman for the American Dietetic Association, recommends three or more cups of lentils or beans each week.
Healthy Hair Food No. 4: Nuts
Do you go nuts for thick, shiny hair? You should.
Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp.
Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.
Healthy Hair Food No. 5: Poultry
Chickens and turkeys may have feathers, but the high-quality protein they provide will help give you the healthy hair you crave.
"Without adequate protein or with low-quality protein, one can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color," Giancoli tells WebMD.
Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.
Healthy Hair Food No. 6: Eggs
When it comes to healthy hair, it doesn't matter whether you like your eggs scrambled, fried, or over easy. However they're served up, eggs are one of the best protein sources you can find.
They also contain biotin and vitamin B-12, which are important beauty nutrients.
Healthy Hair Food No. 7: Whole Grains
Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.
A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon, and you've still got hours to go before dinner.
Healthy Hair Food No. 8: Oysters
Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair -- and who doesn't love that?
The key to their love and hair-boosting abilities is zinc -- a powerful antioxidant.
If oysters don't make a regular appearance on your dinner plate, don't despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.
Healthy Hair Food No. 9: Low-Fat Dairy Products
Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.
For some healthy hair foods "to-go," try throwing a yogurt or cottage cheese cup in your bag when you head out in the morning to snack on later in the day. You can even boost their hair benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.
Healthy Hair Food No. 10: Carrots
Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.
Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you'd be wise to include carrots in your diet as snacks or toppings on your salad.
The Big Picture: A Balanced Diet for Healthy Hair
When it comes to foods for healthy hair and beauty, variety is the best way to go.
"An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like salmon and low-fat dairy will help keep hair healthy," Giancoli says.
If you're tempted to drop pounds fast with the latest fad diet, it could leave you with less-than-healthy hair -- along with a growling stomach. Low-calorie diets are often low in some of the most important nutrients for healthy hair, including omega-3 fatty acids, zinc, and vitamin A. In addition to stunting hair growth and leading to dullness, super-low calorie plans may even cause hair loss.
"Crash diets can affect the hair cycle," Mirmirani tells WebMD. "Losing a significant amount of weight in a short amount of time can affect that normal hair rhythm. Two to three months later, you might notice a significant increase in shedding. This is a temporary problem that you recover from with a well-rounded diet."
Source: http://www.webmd.com/healthy-beauty/features/top-10-foods-for-healthy-hair
When it comes to healthy hair, it’s not just what you put on your tresses that count -- it’s what you put in your body, too.
By Hilary Parker
WebMD FeatureReviewed by Louise Chang, MD"Lather, rinse, repeat" may be standard advice, but shampoo and conditioner alone won't give you the healthy hair you crave. For the most luxurious locks possible, you'll need to step out of the shower, and into the kitchen.
"Your hair grows about 1/4 to 1/2 inch every month, and the foundation of all of our new hair, skin, and nail growth is the nutrients we eat," says Dawn Jackson Blatner, RD, a Chicago-based dietitian. "If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body -- inside and out."
If you were born with fine, thin hair, you'll never have rope-thick tresses -- no matter what you eat -- but a well-balanced diet that includes plenty of growth-promoting protein and iron can make a difference, say nutrition and hair experts.
And beware of dietary supplements often marketed to thicken hair or make it grow faster. They may backfire.
"Even though you can find beauty supplements on the shelves of most stores, try to get the nutrients you need from foods whenever possible," Paradi Mirmirani, MD, a dermatologist in Vallejo, Calif., tells WebMD. "In rare instances, excess supplementation of certain nutrients, such as vitamin A, has been linked to hair loss."
Read on for the 10 top foods that should be the foundation of your healthy hair diet.
(What are some of the things you do to keep YOUR hair healthy and shiny? )
Healthy Hair Food No. 1: Salmon
When it comes to foods that pack a beauty punch, it's hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron.
"Essential omega-3 fatty acids are needed to support scalp health," says Andrea Giancoli, MPH, RD, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. "A deficiency can result in a dry scalp and thus hair, giving it a dull look."
Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.
Healthy Hair Food No. 2: Dark Green Vegetables
Popeye the Sailor Man didn't eat all that spinach for healthy hair, but he could have. Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner.
Dark green vegetables also provide iron and calcium.
Healthy Hair Food No. 3: Beans
Beans, beans, they're good for your ... hair?
Yes, it's true. Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.
Blatner, who is also a spokeswoman for the American Dietetic Association, recommends three or more cups of lentils or beans each week.
Healthy Hair Food No. 4: Nuts
Do you go nuts for thick, shiny hair? You should.
Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp.
Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.
Healthy Hair Food No. 5: Poultry
Chickens and turkeys may have feathers, but the high-quality protein they provide will help give you the healthy hair you crave.
"Without adequate protein or with low-quality protein, one can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color," Giancoli tells WebMD.
Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.
Healthy Hair Food No. 6: Eggs
When it comes to healthy hair, it doesn't matter whether you like your eggs scrambled, fried, or over easy. However they're served up, eggs are one of the best protein sources you can find.
They also contain biotin and vitamin B-12, which are important beauty nutrients.
Healthy Hair Food No. 7: Whole Grains
Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.
A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon, and you've still got hours to go before dinner.
Healthy Hair Food No. 8: Oysters
Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair -- and who doesn't love that?
The key to their love and hair-boosting abilities is zinc -- a powerful antioxidant.
If oysters don't make a regular appearance on your dinner plate, don't despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.
Healthy Hair Food No. 9: Low-Fat Dairy Products
Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.
For some healthy hair foods "to-go," try throwing a yogurt or cottage cheese cup in your bag when you head out in the morning to snack on later in the day. You can even boost their hair benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.
Healthy Hair Food No. 10: Carrots
Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.
Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you'd be wise to include carrots in your diet as snacks or toppings on your salad.
The Big Picture: A Balanced Diet for Healthy Hair
When it comes to foods for healthy hair and beauty, variety is the best way to go.
"An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like salmon and low-fat dairy will help keep hair healthy," Giancoli says.
If you're tempted to drop pounds fast with the latest fad diet, it could leave you with less-than-healthy hair -- along with a growling stomach. Low-calorie diets are often low in some of the most important nutrients for healthy hair, including omega-3 fatty acids, zinc, and vitamin A. In addition to stunting hair growth and leading to dullness, super-low calorie plans may even cause hair loss.
"Crash diets can affect the hair cycle," Mirmirani tells WebMD. "Losing a significant amount of weight in a short amount of time can affect that normal hair rhythm. Two to three months later, you might notice a significant increase in shedding. This is a temporary problem that you recover from with a well-rounded diet."
Source: http://www.webmd.com/healthy-beauty/features/top-10-foods-for-healthy-hair
Tuesday, July 19, 2011
Mangoes: Natural Weight-Loss Food
I have tried this and it works! Instead of a calorie-ridden snack, try filling up with a mango instead. It is filling, full of good nutrients and fibre.
In Ghana, we had mangoes in abundance when they were in season and we had our fill of it without much thought about the nutritional value.Turns out mangoes are full of Vitamins A, B and C, beta-carotene and lycopene -- a carotene that helps to suppress certain cancerous cells and reduces the risk of cancer.
I prefer to eat mangoes straight or in a fruit salad or smoothie with yogurt and banana. Be sure to take advantage of the mango season and have your fill of it this summer.
Anyone wanting to lose weight will be sweet on mangoes. This versatile fruit is packed with nutrients, so you can eat less per meal and still meet the daily requirements for nutrition. Mangoes are also famous for their fleshy, stringy fruit, which is full of fiber and is a snack guaranteed to keep your raging appetite satiated until dinnertime.
This "fruit of India," as it is sometimes called, is unique in its wealth of nutrients and richness of flavor. Its pungent flavor is loved by most but may be an acquired taste for some. It delivers a great one-two nutrition punch.
Health Benefits
If you're limiting your calorie intake, eating concentrated sources of nutrients makes sense. And mangoes deliver. Mangoes are a superior source of beta-carotene. In fact, they are one of the top beta-carotene providers you can eat. Consuming large amounts of this antioxidant has been linked to a reduced risk of some forms of cancers.
Mangoes are rich in another carotenoid called lycopene, which is a potent antioxidant. Lycopene works to protect cells and suppress tumor growth.
Just one mango provides almost an entire day's worth of vitamin C. Unlike many other fruits, mangoes contribute several B vitamins and the minerals calcium and magnesium.
Selection and Storage
There are hundreds of varieties of mangoes in every shape, size, and color. The color of mangoes ranges from yellow to red and will deepen as the fruit ripens, though some green may remain even in perfectly ripened fruits. When ripe, a mango has a sweet, perfumey smell. If it has a fermented aroma, then it's past its prime. Choose mangoes that feel firm, but yield to slight pressure. The skin should be unbroken, and the color should have begun to change from green to yellow, orange, or red. Though it's normal for mangoes to have some black spots, avoid those mottled with too many. It's a sign the fruit is overripe. Ditto for loose or shriveled skin. If you bring home a mango that isn't ripe, you can speed the process by placing it in a paper bag with a ripe mango. Check daily to avoid over-ripening.
Preparation and Serving Tips
Mangoes are very juicy. You can peel the fruit and eat it as you would a peach, but just be sure to have plenty of napkins or paper towels on hand to sop up the juice that runs down your chin.
The best way to prepare a mango is to first slice off the "cheeks." These are on both sides of the thin, elongated seed found in the middle of the mango. Once you have two halves, lay them skin-side down on the cutting board. Cut the flesh in a crosshatch pattern, being careful not to cut through the skin. Then pick up the mango half and bend it backwards, so the cubes will pop up. Cut exposed cubes off of the skin.
Try eating chilled mangoes as dessert or as breakfast fruit. For extra zip, sprinkle them with a little lime juice. Mangoes are an indispensable ingredient in sauces and chutneys.
Complex carbohydrates, such as mangoes, help to jump-start your metabolism, so your body will burn more calories. When those midafternoon hunger pangs start to kick in, and they will, reach for that mango instead of that milk chocolate.
©Publications International, Ltd.
Source: the Natural Weight-Loss Authors, About. "Mangoes: Natural Weight-Loss Food" 18 April 2006. HowStuffWorks.com. 19 July 2011.
In Ghana, we had mangoes in abundance when they were in season and we had our fill of it without much thought about the nutritional value.Turns out mangoes are full of Vitamins A, B and C, beta-carotene and lycopene -- a carotene that helps to suppress certain cancerous cells and reduces the risk of cancer.
I prefer to eat mangoes straight or in a fruit salad or smoothie with yogurt and banana. Be sure to take advantage of the mango season and have your fill of it this summer.
Mangoes: Natural Weight-Loss Food
This "fruit of India," as it is sometimes called, is unique in its wealth of nutrients and richness of flavor. Its pungent flavor is loved by most but may be an acquired taste for some. It delivers a great one-two nutrition punch.
Nutritional Values Serving Size: 1/2 cupMango Calories: 54 Fat: 0 g Saturated Fat: <1 g Cholesterol: 0 mg Carbohydrate: 14 g Protein: <1 g Dietary Fiber: 2 g Sodium: 2 mg Vitamin A: 631 IU Niacin: <1 mg Riboflavin: <1 mg Thiamin: <1 mg Vitamin B6: <1 mg Vitamin C: 23 mg Calcium: 8 mg Magnesium: 7 mg Potassium: 129 mg Carotenoids: 381 mcg |
Health Benefits
If you're limiting your calorie intake, eating concentrated sources of nutrients makes sense. And mangoes deliver. Mangoes are a superior source of beta-carotene. In fact, they are one of the top beta-carotene providers you can eat. Consuming large amounts of this antioxidant has been linked to a reduced risk of some forms of cancers.
Mangoes are rich in another carotenoid called lycopene, which is a potent antioxidant. Lycopene works to protect cells and suppress tumor growth.
Just one mango provides almost an entire day's worth of vitamin C. Unlike many other fruits, mangoes contribute several B vitamins and the minerals calcium and magnesium.
Selection and Storage
There are hundreds of varieties of mangoes in every shape, size, and color. The color of mangoes ranges from yellow to red and will deepen as the fruit ripens, though some green may remain even in perfectly ripened fruits. When ripe, a mango has a sweet, perfumey smell. If it has a fermented aroma, then it's past its prime. Choose mangoes that feel firm, but yield to slight pressure. The skin should be unbroken, and the color should have begun to change from green to yellow, orange, or red. Though it's normal for mangoes to have some black spots, avoid those mottled with too many. It's a sign the fruit is overripe. Ditto for loose or shriveled skin. If you bring home a mango that isn't ripe, you can speed the process by placing it in a paper bag with a ripe mango. Check daily to avoid over-ripening.
Preparation and Serving Tips
Mangoes are very juicy. You can peel the fruit and eat it as you would a peach, but just be sure to have plenty of napkins or paper towels on hand to sop up the juice that runs down your chin.
The best way to prepare a mango is to first slice off the "cheeks." These are on both sides of the thin, elongated seed found in the middle of the mango. Once you have two halves, lay them skin-side down on the cutting board. Cut the flesh in a crosshatch pattern, being careful not to cut through the skin. Then pick up the mango half and bend it backwards, so the cubes will pop up. Cut exposed cubes off of the skin.
Try eating chilled mangoes as dessert or as breakfast fruit. For extra zip, sprinkle them with a little lime juice. Mangoes are an indispensable ingredient in sauces and chutneys.
Complex carbohydrates, such as mangoes, help to jump-start your metabolism, so your body will burn more calories. When those midafternoon hunger pangs start to kick in, and they will, reach for that mango instead of that milk chocolate.
©Publications International, Ltd.
Source: the Natural Weight-Loss Authors, About. "Mangoes: Natural Weight-Loss Food" 18 April 2006. HowStuffWorks.com.
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