Wednesday's Hair Growth Tip!

7. Eat Sufficient Protein.

Our hair is mainly comprised of keratin, a type of protein. Without a source of amino acids for building keratin, hair growth and thickness will suffer. For that reason, a diet sufficient in protein is critical for hair formation.

Not so fast! Don't go downing several pounds of red meat to get your fill of protein for the day. Instead, consume healthier alternatives -- such as the foods in the list that follows. Also, be careful not to absorb excessive portions of protein relative to other essential nutrients in your diet; health risks, such as kidney disease, osteoporosis, and heart disease can result. Read the first few links below to determine whether you are getting enough of protein.

Some Healthy Protein Foods:
salmon - click here for post
sushi - click here for post
beans - click here for post
peanut butter soy smoothie - click here for post
eggs - click here for post
chicken (white meat) - post coming soon

SOURCES & MORE READS:
GETTING ENOUGH PROTEIN?
HIGH-PROTEIN DIET - THE GOOD & BAD
PROTEIN REQS & WEIGHT
HEALTHY SOURCES OF PROTEIN
H&H PROTEIN POSTS
HAIR NUTRIENTS
HAIR BIOLOGY

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

Egg-a-licious Deep Conditioners

Using an egg as a natural deep conditioner can do wonders for strengthening the hair and minimizing breakage. What's more? Homemade egg deep conditioners are a great cheap alternative to expensive salon-quality options. Can we say "recession"? There is one note of caution: In order to avoid cooking a scrambled egg into your hair, be sure to avoid using heat while conditioning AND warm/hot water to rinse. Below are some egg deep conditioner recipes you may want to try. Some are more strengthening than others, and some are more intricate. Use what works for you!


DEEP PROTEIN CONDITIONER
(Loo's favorite. I used this strengthening conditioner while transitioning.)

Ingredients:
1 egg
1-2 tbs extra virgin olive oil
8oz mayonnaise
few drops of peppermint oil (for scalp stimulation)
few tsp of corn starch (to thicken the mixture)

Directions:
Beat egg then add in olive oil, peppermint oil, and mayonnaise. Mix thoroughly. Add enough corn starch to thicken mixture to desired consistency. After shampooing, massage all conditioner into hair and leave on for a 20 to 30 minutes before thoroughly rinsing.

Source: The boards
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JUST THE YOLK PLEASE

Ingredients:
1 egg yolk
a mashed ripe avocado

Directions:
Combine mixture and apply to damp clean hair. Extremely moisturizing and feels really good.

Source: http://hubpages.com/hub/The-Beauty-of-the-Avocado-Homemade-Beauty-Recipes
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INEXPENSIVE EGG CONDITIONER

Ingredients:
1 egg yolk
1/2 tsp olive oil (or other oil)
3/4 cup lukewarm water

Directions:
Beat egg yolk until it is thick and light colored. Add oil beat well. Slowly add and beat the water into the egg mixture. Pour mixture into a container. After shampooing, massage all conditioner into hair and leave on for a few minutes before thoroughly rinsing.

Source: http://hmbeautyrecipes.homestead.com/HAIRconditioner.html
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HONEY CONDITIONER

Ingredients:
1 tsp honey
2 Tbs olive oil
1 egg yolk

Directions:
Mix all ingredients in small bowl. Massage on hair in small sections. Wrap head with shower cap for 30 minutes. Rinse and shampoo.

Source: http://hmbeautyrecipes.homestead.com/HAIRconditioner.html
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SESAME & COCONUT PROTEIN CONDITIONER

Ingredients:
2 tbs olive oil
2 tbs light sesame oil
2 eggs
2 tbs coconut milk
2 tbs honey
1 tsp coconut oil

Directions:
Mix ingredients in bowl, apply to hair before shampoo. Let sit for 20 minutes. Rinse, then shampoo.

Source: http://hmbeautyrecipes.homestead.com/HAIRconditioner.html
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STRENGTHENING MASK

Ingredients:
1 egg
8 tablespoons of olive oil (extra virgin)
1 ripe avocado
1/3 cup of plain yogurt
favorite shampoo and conditioner

Directions:
Beat egg well. Combine frothy egg mixture with olive oil, avocado, yogurt. Massage into dry hair. Leave for about 20-25 minutes. Rinse thoroughly with lukewarm water (too warm and you'll end up with "hair ala scrambled egg". Shampoo and condition as usual.

Source: http://hubpages.com/hub/The-Beauty-of-the-Avocado-Homemade-Beauty-Recipes
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CHEAPY STRENGTHENING CONDITIONER

Ingredients:
1 egg
inexpensive conditioner (e.g., Suave, V05, etc.)
1-2 tbs oil (e.g., olive oil, grapeseed oil, etc.)

Directions:
Mix ingredients in bowl. After shampooing, massage all conditioner into hair and leave on for a 20 to 30 minutes before thoroughly rinsing.

Source: The boards
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YOGURT & EGG CONDITIONER
Ingredients:
1 egg
1/4 cup whole milk plain yogurt

Directions:
Combine plain yogurt and egg in a small bowl. Mix well. Use as you would a regular conditioner - after shampooing, work conditioner well into damaged areas of hair, particularly the ends. Allow to sit for 5 minutes. Rinse well with cool water (not hot, you'll cook the egg!!) Hair will feel silkier and healthier.

Source: http://www.kitchencraftsnmore.net/bath4.html

More Smoothies ... Breakfast on the Go!

Not enough time for breakfast? Well this smoothie delight takes less than 5 minutes to make. Once you're done, just pour into your thermal cup and drink on your way out the door. Skip the coffee and enjoy the most important meal of the day with a nutritious, satisfying treat! For more healthy smoothie recipes, check the links below.

PEANUT BUTTER BANANA SOY SMOOTHIE

Ingredients (for one Serving):
1 cup soy milk (plain or vanilla)
1 medium banana - quartered
1 tablespoon peanut butter
3 ice cubes

Instructions:
Add all ingredients to the blender and blend until smooth.

HEALTH BENEFITS:
*Peanut butter and soy milk are great sources of protein. Many soy milks (like the Silk brand) also contain just as much calcium and vitamin D as cow's milk, with the added benefit of omega-3 and antioxidants.
*Bananas are a good source of potassium, dietary fiber, vitamin C, vitamin B6, and manganese.
*The amount of nutrients in your peanut butter and soy milk varies brand to brand. I purchase Silk Soy Milk and Natural Jiff Peanut Butter for a combined nutritional value of 14g of protein, 4g of dietary fiber, etc.


SOURCE:
SMOOTHIE RECIPES #1
SMOOTHIE RECIPES #2
BANANA NUTRITION

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

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