Strawberries for A Sweet Tooth

So I've been having a serious sweet tooth lately. Chocolate cake. Oreos. Ferrero Rocher. Etc. Um ... yeah. Me being me, I had to nip this indulgence in the butt fast.

Fortunately, there are healthier alternatives that can tame this tooth. Smoothies, especially those with peanut butter. Sometimes a bowl of cereal will do the trick for me. Yogurt. This weekend I discovered another option - strawberries. The sweet (and not so much the sour) kind. Yes, strawberries. Here's the scoop on the nutrition facts:

*One cup of strawberries contains almost 150% Vitamin C and 30% Manganese.
*Vitamin C is an antioxidant that is beneficial for the skin, hair, and immune system. It is said to improve scalp circulation.
*Manganese is said to prevent slow hair growth.

So if you have a sweet tooth, maybe strawberries will work for you. If not, there are plenty of other fruits from which to choose. After all, mangos and bananas are much better for your hair and body than Skittles and ice cream.

**According to one article, strawberries are a fine choice for those with type II diabetes. However, as always, please CONSULT YOU DOCTOR before making any changes to your diet.

**************
STRAWBERRY NUTRITION FACTS
STRAWBERRY & DIABETES
VITAMIN C BENEFITS
VITAMINS FOR THE HAIR

Fruit Salad ... Body and Hair

There are numerous benefits to incorporating a fruit salad into your regular diet. For one, fruit salads are an efficient, flavorful way to absorb most of your vitamins and water for the day. Additionally, studies have suggested that certain fruits (such as cranberries) contain compounds and fiber that reduce the risk of some cancers and heart disease, respectively. A diet containing fruits may also help to improve one's mood and reduce depression. The overall advantage to eating from this tasty food group is improved physical, mental, and emotional health. Below is a recipe for a fancy, fun fruit salad:

Fruit Salad in Watermelon
1 watermelon
1-2 honeydews
1-2 cantaloupes
1 pineapple
strawberries
blueberries
**Instructions:
Cut a thin slice from bottom of watermelon so it will rest evenly. Slice watermelon lengthwise in half. Carve a decorative zig-zag edge from 1/2 of watermelon. Scoop out fruit from watermelon. Scoop watermelon balls from second half. (Scoop honeydew and cantaloupe balls. Cut remaining fruits.)
Fill bowl with watermelon, honeydew, and cantaloupe balls, pineapple chunks, strawberries, blueberries and other fresh fruit in season. Mix and let stand. Add more fruit as needed to keep full for large party.
Source: http://www.cooks.com/rec/view/0,1832,149160-246195,00.html

For more intricate recipes, see:
http://www.cooks.com/rec/view/0,1819,149160-247195,00.html
http://www.cooks.com/rec/view/0,1843,149161-246195,00.html
http://allrecipes.com/Recipes/Salad/Fruit-Salads/Main.aspx

HAIR-RELATED INFORMATION:
Fruits that are high in beta-carotene may contribute to the growth and maintenance of hair follicles. (To read more, see related post and study.) Such fruits include: cantaloupe, papaya, apricot, and mango to name a few. Meanwhile, fruits that are an excellent source of manganese -- including blueberries, pineapples, and raspberries -- supposedly help to prevent slow hair growth. This is just a handful of hair-related advantages to eating fruits.

In addition to the internal benefits of consuming fruits is the external advantage of applying a fruit salad to the hair. Yes, this sounds strange at first, but the right mixture of fruits can actually condition the hair. View the recipe below which is also posted in "Buh-Buh-Banana ... Deep Conditioners":

Fruit Salad Deep Conditioner
1/2 a banana
1/4 avocado
1/4 cantaloupe
1 tablespoon wheat germ oil
1 tablespoon yogurt
**Blend all ingredients. (Be sure to blend the banana thoroughly and sieve.) Apply to hair. For extra conditioning, squeeze in the contents of a vitamin E capsule. Leave in hair for 15 minutes. Then rinse.
Source: http://styles101.homestead.com/nathairrec.html#anchor_35822

SOURCES & MORE READS:
10 FRUIT BENEFITS
CRANBERRY & OVARIAN CANCER
FRUITS & HEALTH
FRUITS & DEPRESSION
FRUITS & DIABETES MYTH
VITAMINS FOR THE HAIR
NUTRITION INFO TOOL

More on Eggs ... Food for the Hair

Eggs are a good source of protein, biotin, vitamin B-12, and methylsulfonylmethane (MSM) making them a great food to consume for hair health. Here is some hair-related information about the nutrients they contain:

"Protein deficiency causes a reduction in the linear rate of growth in the hair and in the diameter of the hair shaft, which causes the hair to shed easily." Hair requires protein since it is largely composed of keratin.

Biotin is involved in amino acid metabolism. As many of us learned in Biology class, amino acids are the building blocks for protein. Biotin is "essential to grow new hair".  It is the egg yolk that is particularly high in biotin.   NOTE: Eating raw egg whites can actually be a catalyst for a biotin deficiency. This is because avidin in the egg whites binds to biotin and prevents it from being distributed properly.  To avoid this, cook the egg (which denatures the avidin) as opposed to eating it raw.

Vitamin B-12 is "a nutrient hair just can't live without, and women can easily develop a deficiency".

The sulfur found in MSM is another critical "component of the manufacturing process of hair". More specifically, sulfur is needed for disulfide bonds which link keratins together in the hair strand.

NOTE: According to one study (see below), eating up to one egg a day is "unlikely to have substantial overall impact on the risk of coronary heart disease or stroke among healthy men and women".  However, if you have health problems or a family history of health problems, please speak with your doctor before changing your diet.


SOURCES & MORE READS:
HAIR NUTRIENTS
TOP 10 HAIR FOODS
EATING FOR HAIR HEALTH
NUTRITION DATA FOR 1 LARGE EGG
EGGS & HEART DISEASE
DISULFIDE BONDS
HAIR BIOLOGY

Oysters, Hair, and Body

SHORT BACKGROUND ON OYSTERS: Oysters are an excellent source of zinc with the raw wild eastern variety containing almost 1500% of the daily value. This shellfish also has a good amount of iron, copper, manganese, selenium, and vitamin B-12. The quantity of these nutrients varies depending on the oyster and how it is prepared.

OYSTERS FOR THE HAIR:
*Ranked among the "Top 10 Foods for Healthy Hair" on WebMD
*Zinc - deficiency may result in hair loss
*Iron - deficiency may result in increased sensitivity of the follicle to growth-inhibitory agents
*Copper - helps the body produce the pigment called melanin, thus contributing to hair color; also important for iron metabolism
*Vitamin B-12 - deficiency may contribute to hair loss

OYSTERS FOR THE BODY:
*Zinc - strengthens immune system; involved in cellular metabolism; supports normal growth; involved in protein synthesis; etc.
*Iron - deficiency results in associated anemia
*Copper - helps the body utilize iron; helps the body produce melanin contributing to skin color; critical for normal thyroid gland function
*Selenium - important for metabolism; antioxidant properties
*Vitamin B-12 - maintains healthy nerve cells and red blood cells

HIGH ZINC INTAKE:
Beware of consuming too much zinc. "High zinc intake symptoms include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches". Please consult your doctor BEFORE adjusting your diet.

SOURCES & MORE READS:
ABOUT ZINC #1
ABOUT ZINC #2
IRON
ABOUT COPPER #1
ABOUT COPPER #2
SELENIUM
VITAMIN B-12
HAIR, IRON & ZINC: Dermatology by Wolfram Sterry, Ralf Paus, Walter H. C. Burgdorf - 2006

Rice and Beans ... Hair and Anemia

I was on a forum the other day when I came across a thread about the Haitian delicacy of rice and beans and how it contributes to hair growth. My curiosity about this topic led me to research some nutrition facts about rice and beans (red beans, black beans, black-eyed peas, etc.). Here is what I discovered about the nutrients contained in a dish enjoyed by so many cultures, from Haitian to Mexican to Nigerian and more.


Protein (red, black, & pinto, blackeyes)
--makes up ~90% of hair

Silica (rice)
--adds to hair's shine; strengthens hair and prevents hair loss

Potassium (brown rice, blackeyes, red beans)
--regulates circulation and promotes healthy hair growth

Magnesium (red & black, blackeyes, brown rice) 
--works with calcium to promote healthy hair growth

Manganese (brown & white rice, red & pinto, blackeyes) 
--prevents slow hair growth

Iron (red, black & pinto, blackeyes)
--prevents hair loss; click here to read about iron deficiency anemia

Folate (red, black & pinto, blackeyes) 
--hair growth; click here to read about folate/folic acid deficiency anemia, etc.

Selenium (brown rice) 
--keeps skin and scalp supple and elastic

Copper(red, black, & pinto, blackeyes) 
--helps prevent hair loss as well as defects in hair color and structure

And more ...

SOURCES and MORE READS:
10 HAIR FOODS
HAIR NUTRIENTS I
HAIR NUTRIENTS II
ESSENTIAL VITAMINS FOR WOMEN
PINTO BEANS
RED BEANS
BROWN RICE
WHITE RICE
BLACK EYES
BLACK BEANS
TREATING HAIR LOSS NATURALLY

Carrots, Hair, and Body

Why are carrots great for the hair? Well, carrots are high in beta-carotene, which is converted to vitamin A, a critical nutrient for our follicles. Additionally, vitamin A is essential for good vision and other body functions.

SHORT BACKGROUND ON BETA-CAROTENE:
Beta-carotene is a provitamin absorbed from plant food sources, such as carrots, and converted to vitamin A in the body. Beta-carotene differs from retinyl esters (an ester form of vitamin A) absorbed from animal food sources, such as eggs or chicken. Both beta-carotene and retinyl esters may be converted to various forms of vitamin A in the body, including retinol (alcohol form of vitamin A), retinal (aldehyde form), and retinoic acid (acid form).

VITAMIN A FOR THE HAIR:
- improves scalp skin condition & promotes hair growth
According to this study, vitamin A:
- has an important role in the growth and maintenance of follicles
- prolongs the anagen (growth) phase of the hair cycle
- plays a role in converting vellus hair (shorter, finer hair) to terminal (longer, thicker, more developed) hairs

VITAMIN A FOR THE BODY:
- promotes good vision; deficiency may result in night blindness (impaired vision in dim light and darkness; indication of poor retina health)
- commonly known as the "anti-infection" vitamin; promotes strong immune system
- promotes cell growth
- contributes to healthy skin - e.g., acne reduction
- may lower the risk of certain cancers according to some studies

INCORPORATING CARROTS:
It is best to consume fresh carrots rather than canned or frozen. Carrots may be eaten with a salad, as a side dish, or snack. Not a fan of carrots? Sweet potatos, cantaloupes, mangoes, papayas, spinach, and apricots are also good sources of beta-carotene. It is not enough to merely munch on carrots daily, though. Beta-carotene conversion to vitamin A depends on your overall diet (including how much zinc, lipids, etc. you absorb from other foods). Speak with your doctor about the best way to get the most from your diet. Many Americans generally obtain sufficient vitamin A.

ABOUT SUPPLEMENTS:
Please speak with your doctor before taking beta-carotene supplements due to certain risks that may arise. Smokers and those on medication are especially at an increased risk for lung cancer and other diseases.

SOURCES:
10 HEALTHY HAIR FOODS
VITAMIN A FUNCTIONS
BETA-CAROTENE
WIKI: BETA-CAROTENE
BETA-CAROTENE & VITAMIN A
RETONOIDS WIKI
RETINOL WIKI
VITAMIN A WIKI
VITAMIN A/RETINOID
RETINOL & HAIR STUDY
NIGHT BLINDNESS

Salmon ... Choose Wisely

Salmon was just recently listed among the "Top 10 Foods for Healthy Hair" by WebMD. Why? It is incredibly rich in protein, omega-3, vitamin B-12, and iron -- nutrients that are vital to the hair and scalp. Salmon isn't just good for the hair though. Studies have indicated that omega-3 may decrease the risk for heart disease, diabetes, and more. (See Omega-3 post.) So go for that salmon entrée why don't ya? Wait! Not so fast …


SALMON FACTOIDS:
* Great source of protein (more than catfish; almost 6x more than tilapia)
* Better source of B vitamins than tilapia
* More magnesium, phosphorus, potassium than tilapia
* Significantly more selenium than tilapia and catfish
* Excellent source of omega-3 (about ~4000mg per serving vs ~60 mg in tilapia and ~470 mg in catfish)
* Farm raised salmon is 97% responsible for human exposure to contaminants (e.g., PCBs, etc.)”; tilapia, shrimp, trout, and pangasius collectively account for less than 3%
* PCBs have been associated with "neurological disorders and cancer"
* Wild salmon carries a significantly lower content of contaminants than farm raised

Yes, salmon is a excellent source of nutrients. However, when purchasing this fish, go for wild instead farm raised to be on the safer side. The Environmental Protection Agency (EPA) and a 2004 study recommend eating no more than one 8oz of your average farm raised salmon a month due to the level of contaminants.

SOURCES:
Nutrition - cooked wild salmon
Farm vs Wild
Health risks when consuming farm raised salmon
Contaminants in farm raised fish
Nutrition cooked wild tilapia
Nutrition – cooked wild catfish

Sushi, Hair, and Body

If you like sushi (I do!), you may be glad to know that your hair likes it too. Depending on the type of sushi you eat, this delicacy is a great source of protein, silica, fatty acids (e.g., omega-3), vitamin A, vitamin B12, magnesium, manganese, iron, iodine, etc.. All of these nutrients are essential for the health, shine, and growth of our hair. Sushi, is of course, great for the overall health of the body as well.

Protein (tuna, salmon, eel, etc.) - makes up ~90% of hair
Silica (cucumber, rice) - adds to hair's shine
Fatty acids (shrimp, tuna) - adds to hair's shine
Vitamin A (eel, tuna) - essential for growth
Vitamin B12 (tuna, crab, nori seaweed) - prevents hair loss
Magnesium (seaweed, sesame seeds) - works with calcium to promote healthy hair growth
Manganese (seaweed, sesame seeds) - prevents slow hair growth
Iron (seaweed, sesame seeds) - prevents hair loss
Iodine (seaweed) - helps regulate thyroid hormones and prevents dry hair and hair loss
And more ...

Sources:
HAIR VITAMINS
SUSHI NUTRITION FACTS
NUTRITION DATA

Other reads:
BEGINNER'S GUIDE TO SUSHI
SEA GREENS & HEALTH
MARINE & FRESH WATER FOOD FOR HEALTH

Green Veggies, Hair, and Body

Green vegetables may not be "oh so yummy", but they are great for the hair and body.

SHORT BACKGROUND: Green vegetables consist of spinach, broccoli, green beans, lettuce, cabbage, asparagus, and more. They are a good source of nutrients that are critical to the health of the body and hair. It is best to choose fresh raw green vegetables over frozen, canned, and/or cooked in order to obtain the maximum nutrient content. If your palates can't handle the raw taste, then opt for steaming the green vegetables over boiling or frying.

GREEN FOR THE BODY:
Research has shown that a daily serving of leafy green vegetables may help to reduce the risk of diabetes and "fight off osteoporosis, heart disease, arthritis, and several types of cancer". Leafy green vegetables, such as spinach and asparagus, are a good source of vitamins A and C, magnesium, and folate. (NOTE: Spinach contains a substance that reduces iron and calcium absorption; thus, it is best to eat spinach with vitamin C-rich food to improve that absorption.)

GREEN FOR THE HAIR:
The vitamin A and C found in dark green vegetables (like spinach and green beans) are critical for sebum production. Sebum is an oily substance produced in each follicle to help remove dead skin cells, lubricate the scalp, and condition the hair. Additionally, there's a bit of iron and calcium in dark green vegetables which are essential for hair growth.

HOW I GET MY GREEN:
Raw red leaf lettuce; Raw fresh spinach; steamed frozen spinach; steamed frozen broccoli; One-A-Day Women's Multi-vitamin. Shopping for asparagus this week!

To see what you're getting from your green, check out www.nutritiondata.com. This site allows you to see the nutrition content of various foods.

Sources:
DIABETES & DIET
DIABETES, FRUITS, & VEGGIES
ON GREEN VEGETABLES
HAIR FOODS
IRON & HAIR LOSS
SEBUM

Whole Grain, Hair, and Body

What's so good about whole grain ?

SHORT BACKGROUND: Cereal grains come in two forms: natural (i.e., whole grain) and refined. Whole grains contain bran and germ, which are a good combined source of dietary fiber, fatty acids, vitamins, zinc, magnesium, etc. Refined grains undergo a removal of this bran and germ, thus making them less nutritious than whole grains.

WHOLE GRAIN FOR THE BODY:
Research has shown an association between whole grain intake and a decrease in the risk for type 2 diabetes. This is especially important for those (including me) who have a family history of this condition. Research has also shown that whole grain intake may reduce weight, total cholesterol, and LDL ("bad") cholesterol. Aside from these studies, the various nutrients contained in whole grains are simply good for the body.

WHOLE GRAIN FOR THE HAIR:
Whole grain is additionally beneficial for the hair, ranking amongst the "Top 10 Foods for Healthy Hair" on WebMD. The zinc, iron, and B vitamins contained in whole grains are especially critical for growing hair. A zinc deficiency, for example, can lead to hair shedding.

HOW I GET MY WHOLE GRAIN?:
Nature's Path Organic Cereal, Pumpkin Raisin Crunch, Flax Plus ; Whole Wheat Bread; Whole Wheat Hamburger Buns; Oat Meal. Brown rice occasionally.

HOW TO TELL IF WHOLE GRAIN?:
Read the ingredients label to confirm whether a product contains whole grains. Key words like "whole wheat flour" or "whole oats" indicate whole grain. Ideally, this key word should be listed as the first ingredient. For more info, see references "LABELS" below.

REFERENCES for WHOLE GRAIN and ...
LABEL READING
IDENTIFYING WHOLE GRAINS
WIKI & WHOLE GRAINS
WHOLE GRAIN FACTS
DIABETES & WHOLE GRAIN
WEIGHT, CHOLESTEROL, WHOLE GRAIN
TOP 10 FOODS FOR HEALTHY HAIR

Food for Your Hair

According to doctors on WebMD, the following 10 foods are great for achieving healthy hair. Many of us worry about the external (i.e., what products to apply to our hair) and forget about the internal (i.e., what to eat for our hair). No matter what topical product we use, if we are not on our A game on the inside, we will not achieve maximal hair health on the outside.





The 10 foods are as follows:

1. Salmon
2. Dark Green Vegetables
3. Beans
4. Nuts
5. Poultry
6. Eggs
7. Whole Grains
8. Oysters
9. Low-Fat Dairy Products
10. Carrots

What's more? Some of these foods are also good for our body in general. For example, green vegetables are good for reducing the risk and symptoms of type 2 diabetes. Whole grains may reduce LDL ("bad") cholesterol levels. The list goes on ...

Sources:
TOP 10 FOODS FOR HEALTHY HAIR
DIABETES, FRUITS, & VEGGIES
DIABETES & EATING

Omega-3, Hair, and Body

So what's so good about omega-3?

SHORT BACKGROUND: Omega-3 is an essential, polyunsaturated fatty acid. Essential fatty acids cannot be produced by the human body, and thus must be absorbed from food. Polyunsaturated fats have been suggested to lower levels of LDL (i.e., "bad") cholesterol.

OMEGA-3 FOR THE BODY:
Research suggests that omega-3 may been helpful against:
* heart disease * stroke * cancer * arthritis
* hypertension (i.e., high blood pressure) * depression
* high cholesterol * diabetes * etc.

OMEGA-3 FOR THE HAIR:
Omega-3 is not only essential for the body, but important for scalp health. "A deficiency can result in a dry scalp and thus hair, giving it a dull look (Ref 3)."

HOW I GET MY OMEGA-3:
Nature's Path Organic Cereal, Pumpkin Raisin Crunch, Flax Plus (contains flax seeds; also a great source for whole grain); Tropicana Healthy Heart Orange Juice - with Omega-3; Salmon; Silk Soy Milk, Omega-3 Plus. NOTE: Tilapia (my most favorite fish) is NOT a good source for omega-3.

DON'T OVERDO IT:
Omega-3 must be balanced with omega-6 in your diet. Please read the first two article links below AND consult your doctor before heading out to the store.

SOURCES:
OMEGA-3
GOOD FAT, BAD FAT
TOP 10 FOODS FOR HEALTHY HAIR