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Super Foods for Super Hair

 

Superfoods

for

Incredible

Hair

 

 

By Lucy Danziger

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.

Editor-in-Chief

SELF Magazine

 

 

SELF.COM

SELF Magazine

 

 

___Links are in GREEN

 

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.

I’m convinced that if I could bottle

the feeling of a good-hair day,

its success would rival that

of the iPhone.

 

Call me superficial,

but when my hair is smooth,

shiny and full,

I tend to feel a wee bit better about,

well,

everything.

 

Unfortunately,

I’m all thumbs with the blow-dryer,

and my rush to walk the dog,

work out and get to the office

leaves me little time to play around

with the latest styling products.

 

So I was thrilled to learn that I can

make my hair look

better on a daily basis

simply by eating certain foods.

 

Feast for better hair?

 

Even I,

styling challenged though I am,

can handle that!

 

For more bounce,

strength and shine,

I’ve been mindful to have my fill

of the key nutrients below.

 

Put them on your plate,

too,

for heavenly hair,

and a healthy body, too!

.

.

Iron

Iron helps bolster hair growth.

Find it in meat, shellfish,

fortified grains and leafy greens.

 

Protein

Protein is the building

block of every strand,

but it can be high in fat.

To keep your saturated fat intake low,

opt for lean cuts of meat,

mix light meat with dark,

or choose seafood.

 

Biotin, B6 and B12 

Biotin, B6 and B12 promote new

growth within the follicles.

Good sources include

whole-grain breads,

oatmeal,

skim milk,

lowfat cheese,

eggs, salmon,

nuts and nut butters.

 

Zinc 

Zinc strengthens natural oils

that coat the hair shaft,

creating shine.

Feast on meat, nuts,

chickpeas,

pumpkin seeds and yogurt.

 

Vitamin C

Vitamin C helps promote

cell renewal in the scalp.

Get your fill in the form of

brightly colored fruits and veggies.

Strawberries and kiwis are

surprising super sources,

as are raspberries,

mangoes,

oranges and red bell peppers.

 

Vitamin A 

Vitamin A is also a hair helper;

look for it in apples,

apricots and sweet potatoes.

 

Antioxidants

Antioxidants found in herbs,

dark chocolate and fresh berries

promote a healthy scalp by

sparking cell turnover.

.

.

Want easy ways to weave these

superfoods into your diet?

 

Follow this sample

menu by Lona Sandon, R.D.,

a spokeswoman in Dallas for

the American Dietetic Association.

 


Breakfast
:

Make your first meal rich

in biotin and protein,

hair’s primary components.


• Option 1:

Whole-grain tortilla with

1 slice lowfat cheese ;

2 scrambled eggs ;

3 slices mango


• Option 2:

1 cup oatmeal with skim milk

and a small handful of walnuts

and dried apricots; 1/2 grapefruit


Lunch

Munch on foods containing

growth-promoting iron midday.


• Option 1:

3 oz roast beef or turkey

on whole-wheat toast with

1 slice lowfat cheese and

1/2 avocado (instead of mayo)


• Option 2:

3 oz grilled chicken breast;

small baked sweet potato;

salad of 4 cups romaine,

1/2 cup each red bell pepper

and chickpeas;

1 tbsp olive oil and

lemon juice to taste

Snack

Antioxidant-rich bites between

meals make for a healthy scalp.


• Option 1:

1/2 cup unsalted edamame

sprinkled with chili powder


• Option 2:

1 oz dark chocolate;

1/2 cup raspberries

Dinner

Protein for your final meal

boosts hair and your energy levels.


• Option 1:

2 1/2 cups veggie chili consisting

of 1/2 cup each red kidney beans,

carrots, potato,

peas and tomatoes


• Option 2:

6 oz grilled wild salmon or steak;

a salad of 4 cups spinach,

1/2 cup orange slices,

1 oz goat cheese,

a handful each of pumpkin seeds

and raisins;

1 tbsp olive oil and lemon juice

to taste

.

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