Top Ten Foods for Healthy Hair

The Nutrients Your Hair Needs

Written or reviewed by a board-certified physician

Healthy hair relies on certain essential nutrients, including protein, omega-3 fatty acids, iron, zinc, calcium, biotin and vitamins A, C, E and D. Eating a healthy balanced diet should provide you with all these nutrients, especially if you include these top ten foods for healthy hair.

Salmon and tuna are rich in protein, omega-3 fatty acids, and vitamin D, but even though they’re rich in omega-3 fats they’re not high in total fats or calories. Add salmon or tuna to a fresh green salad or enjoy them as sushi. Canned tuna and salmon can be kept on hand and used in a number of recipes. Herring, sardines and trout are also rich in omega-3s.

Spinach, Swiss chard and kale are excellent sources of vitamin A, iron, calcium and vitamin C. They’re also low in calories so they’ll also help you keep a trim waistline. Use raw green as a base for your salads or sauté them with a little olive oil and garlic and serve as a healthy side.

Almonds, pecans and walnuts are rich in plant proteins, biotin, minerals and vitamin E. Walnuts are also a good source of omega-3 fatty acids. Eat raw walnuts as a snack or top your salads with toasted pecans. Sprinkle some almonds on green beans or other cooked veggies.

Sweet potatoes and yams are packed with vitamin A, plus they contain vitamin C, iron and calcium. Serve whipped sweet potatoes as a tasty side dish or bake sweet potatoes and top them with a little molasses, which adds even more calcium.

Eggs are an excellent source of protein and biotin, and they contain vitamins A and E iron and calcium. Eggs produced by hens fed special diets, called ‘omega eggs’ are also good sources of omega-3 fatty acids.

Dry beans, lentils and soy are rich in protein, zinc, iron and biotin. Baked beans can be used as a topping for baked white or sweet potatoes. Or serve lentil soup with a fresh green salad.

Oysters are extremely high in zinc plus they’re a rich source of protein. Enjoy raw oysters on the half shell, prepared as Oysters Rockefeller, or make oyster stew for dinner.

Dairy products are high in protein, vitamin D and calcium. Go with low or non-fat milk and cheese to cut back on some of the calories. Serve Greek yogurt with honey, berries and nuts for a delicious breakfast or healthy dessert. Alternatively, milk made from almonds, soy or rice is also a good choice.

Red bell peppers are high in vitamins A and C, plus they’re super low in calories. Top a salad with raw red pepper slices. Roast them with an assortment of veggies or add them to a stir-fry.

Beef is an excellent source of protein and zinc. It can be high in fats and calories, so choose a leaner cut like a filet mignon. Grass-fed beef has a better fatty acid profile. Add thin slices of steak to a salad or use lean cuts of beef in a stir-fry.

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    Essential Oils for Hair Promote Healthy Hair and Scalp

    Essential oils for hair can help promote healthy hair and scalp, reduce dryness and hair loss associated with the natural aging process.

    Do you want great, healthy looking hair? Every time I walk into get my hair cut, my stylist always says she can’t believe how fast my hair grows and how shiny it is!

    But, first, did you know that…

    How our hair looks, feels and grows can change based on –

    What we put on it (synthetic shampoos, conditioners, gel, etc)

    What we eat and drink (good for body=good for hair)

    What we do (swimming in chlorinated pools, using hair dryer, etc)

    Quality of our shower water (Use a shower filter for best results to remove fluoride, chlorine, iron oxides (“rust water”), reduce harmful VOCs and other contaminants.)

    Genetics (what are parents passed down to us)

    How much sleep we have nightly

    Our stress level and

    Possibly even healthy thyroid function
    So, my advice is, in addition to using the oils, review that list and determine if there is something else you need to do to support having healthy hair and scalp. This may be as simple as drinking more water!


    Did you know that most shampoos, hair and skincare products on the market contain synthetic materials that create many of our hair, scalp and skin challenges?

    Here are a few examples –

    Propylene Glycol – may causes dry skin and skin irritation.

    Sodium Lauryl Sulfate or Laureth Sulfate – surfactant that may corrode hair follicles

    Oleyl betaine – may cause dry hair and scalp.

    Mineral oils – petroleum products clog pores! Yes, the molecule is too big to be absorbed by the skin.
    So, check your labels, you may be surprised! If your shampoo has a pH between 4 and 6 and doesn’t have synthetic compounds it’s supportive to healthy hair growth.

    There are great natural hair products on the market that contain essential oils including the AromaSilk line by Young Living. This are the only products I will place on my head!

    If you are adventurous, make them at home by using a base shampoo and adding oils that are right for your hair type or condition. I usually add 3 to 5 drops of each oil to the shampoo directly or in a tablespoon of shampoo.

    But, what is my hair type and what oils do I use?

    No problem, below you will find the information on all the hair types and the corresponding oils. Also, provided is the carrier or base oils that are best for your hair type. Or Check out the Essential Oils fo Hair Chart.

    Oils for Normal Hair

    Normal hair is neither greasy nor dry, has not been permed or colored, holds its style and is usually shiny.

    These oils are best for normal hair:

    Lavender Essential Oil

    Rosemary Essential Oil

    Lemon Essential Oil

    Geranium Essential Oil

    Cedarwood Essential Oil

    Thyme Essential Oil

    Clary Sage Essential Oil
    The best base or carrier oils to use are jojoba, almond or borage.

    Oils for Dry Hair

    Dry hair looks dull, tangles easily and can become easily split at the ends. Therefore, we want essential oils for hair that stimulate the sebaceous glands in the scalp to produce more oil!

    Use these oils:

    Lavender Essential Oil

    Rosemary Essential Oil

    Sandalwood Essential Oil

    Geranium Essential Oil
    The top base or carrier oils to use are almond, sesame, jojoba, borage, cocoa butter or avocado.

    Oils for Oily Hair

    Oily hair looks greasy and is caused by over production of sebum by the sebaceous glands. Therefore, we want essential oils for hair that restore the glands back to normal.

    Use these oils:

    Lavender Essential Oil

    Rosemary Essential Oil

    Lemon Essential Oil

    Peppermint Essential Oil

    Cypress Essential Oil
    The top base or carrier oils are sesame, jojoba and borage.

    Other Hair Challenges? Need to Cleanse the Hair?

    No problem, here are my recommendations.

    Use a cleansing shampoo or cleansing oils first before you start. This will remove the buildup of chlorine, grease and chemicals in your hair and scalp.

    Pick several essential oils for hair to use for shampooing and/or make a blend with the base oil. (You may have to experiment with several oils until you find what you like)

    Use until you feel there is improvement.

    Start to include or use oils that support healthy hair growth next.

    article found @ http://www.experience-essential-oils.com/essential-oils-for-hair.html

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      Superfoods that Make You Beautiful + Beauty Breakfast Nectar Recipe

      We love being green, we are totally obsessed with it actually. So we love not only being a hair salon in Denver that helps people look beautiful with organic, chemical-free products and services, but we also love sharing what we find works to help you be healthy and beautiful in all aspects of your life!

      Essentials for a Long, Beautiful Life fruits And Veggies

      “Whether or not you are beautiful is only partially an accident of nature. Much more critical is what you put into your body. At the most basic level, you remake yourself moment-by-moment and meal-to-meal. The food you eat literally becomes part of you, as in, “You are what you eat.” Thus, lasting beauty stems from a commitment to eating what is beautifying.

      There are two ways to approach a beautifying diet: Putting in healthy foods, pure water and nutrients; and leaving out unhealthy, damaging foods and water.

      Not sure what to leave out? Foods that disfavor beauty include processed chemicalized foods, refined sugar, processed cooked starches, cooked rancid oils and fried foods. Sweets, refined breads and soda are damaging to the teeth and skin, and stimulate weight gain. Starchy, hybridized cooked carbs (including most common breads and grain products, as well as potatoes) make the skin dry and pasty. Such foods deplete the body of minerals, create acidity, and can lead to fungus, yeast and mold overgrowth, and immune system susceptibility.

      Sugar is damaging to the skin because it attaches to collagen molecules, causing stiffness and inflexibility, which leads to accelerated skin damage and wrinkle formation. In addition, when simple sugar molecules, such as fructose or glucose, are in the bloodstream without the moderation of an enzyme, they can become attached to proteins or lipids (fats). This process, called glycation, forms rogue molecules known as “advanced glycation end-products (AGEs).” If a person has a high amount of sugar in his diet, he will have a high amount of AGEs in his bloodstream, and these inflammatory compounds literally prematurely age us.

      Cooked and rancid oils and fats are particularly destructive because they do not dissolve in water. Since we are primarily a water-based life form, it makes metabolism of cooked and rancid oils difficult at best. Cooked and rancid oils may make it into fatty organs and tissues where they are inflammatory, burden the organs, and inevitably create detrimental responses in the skin, leading to acne, wrinkles and premature aging.

      Olive oil and seedsWhat to add? Raw, healthy fats and oils are important—omega 3 fatty acids, olive oil, oily seeds and avocados—to keep your cell membranes flexible, so the cells can absorb nutrients and respond properly to hormones. Unhealthy fats that take the place of good fats are like a toxic imposter, making the cells stiff and inflexible, with difficulty receiving nutrients. Circulation can become sluggish, which contributes to dry, flaky skin and acne. Stiff cell membranes also make your cells less responsive to important hormonal messages. All this adds up to bad news for your skin and longevity.

      Vitamins and oils that are important for good skin—vitamins A, C, D, E, K and omega 3 fatty acids, as well as raw saturated fats (especially coconut oil)—are destroyed by heat. On the other hand, nutrient-rich raw food is ideal for bringing a sparkle to the eyes, luster to the hair, radiance to the skin and a pleasant fragrance to the body.

      Let’s face it, approaching your diet from a place of denial and discipline doesn’t work. When you make changes by adding, not subtracting, you allow your body to shift automatically at its own pace, so that eventually processed foods lose their appeal.

      The foods we add should be nutrient rich and densely mineralized. Organic foods, superfoods and superherbs grown in mineralized soil are ideal. Over time, the goal is that every food you put in your mouth is nutrient-dense. This will go a long way toward building healthy tissues throughout your body and will have long-term implications.

      Another key component is clean, structured water, ideally fresh, wild spring water. Water flushes toxins, transports nutrients, keeps cells hydrated and plump, and prevents dry skin. No source of tap water anywhere in the world (except Iceland) is safe to drink. If you don’t have a filter your body becomes the filter.

      Raw food contains plenty of hydration in the form of juice, which makes your tissues plump and youthful. If you desire beauty, your tissues should have a juicy, hydrated quality. You can also get hydrating benefits from juiced fruits and vegetables, and young coconut water.

      Whether you get your nutrients from food or supplements, these are important to include for beautiful skin and hair:

      Antioxidants to slow the oxidation of cells by free radicals (reactive oxygen). High concentrations of antioxidants are found in berries, citrus, cacao, leafy greens and many superfoods, as well as raw fats and oils.

      Enzymes to promote absorption and assimilation of nutrients. Enzymes are naturally present in raw foods and low-temperature-dehydrated foods. Enzyme supplements are also recommended to improve metabolism, speed healing, and for youthening.

      Omega 3 is an essential fatty acid found in hemp, flax and chia seeds; walnuts; and oil of evening primrose, algae, fish and krill. They protect cell membranes and provide what the body needs for better skin hydration. They minimize red splotches and help smooth rough skin.

      Saturated fat (coconut oil and raw butter) is the dominant oil in your body and makes up more than 60 percent of the oils in your skin. Raw saturated fats are important antioxidants that also support the nervous system.

      Vitamins A & K protect against skin cancer and help the body produce sebum, oil that serves as a natural conditioner. Good sources of both are dark green vegetables such as kale, broccoli, chard, collards and beet greens.

      Vitamin C youthens, decreases wrinkles, and plays a role in synthesis of collagen, a protein responsible for elasticity. Vitamin C is found in most fruits and vegetables, especially papaya, kiwis, strawberries, tomatoes, red bell pepper, oranges, and lemons and limes. Botanical, concentrated powdered vitamin C sources, such as camu camu, acerola, amla and rosehips are also recommended.

      Vitamin E protects cells against free radicals and is found in almonds, avocados, hazelnuts, sunflower seeds, olives, olive oil and lettuce. Supplements are recommended in both tocopherol and tocotrienol forms.

      Zinc helps the immune system and digestion, improves stress levels, supports healthy hair, eczema, acne and wound healing. Good sources include poppy seeds, pumpkin seeds, cashews, pecans, almonds, and nearly all foods that are naturally black.

      Although topical creams and oils can help your skin and hair look more radiant, true beauty comes from the glow of radiant health. Invest in delicious foods, superfoods and superherbs (see sidebar), because the foundation of beauty is within.”

      Beauty Breakfast Nectar Recipe

      “Blend until smooth…

      2 c unsweetened almond milk

      1 c ice

      1 handful fresh or frozen blueberries

      1 handful fresh or frozen raspberries

      2 tbsp goji berries

      1 tbsp hempseed oil or pumpkin seed oil (Styrian)

      1 tbsp spirulina powder

      1 tsp acai powder

      ½ tsp camu camu

      3 tbsp tocotrienols (raw rice bran solubles)

      1 tbsp xylitol

      1 dropper schizandra berry tincture

      1 dropper vanilla stevia

      Optional: 1 tbsp longan powder (or 1 handful fresh, seeded longan fruits)”


      Acai • AFA blue-green algae • Aloe vera • Bee pollen • Cacao (raw chocolate) • Camu camu • Chia seeds • Chlorella • Goji berries • Hemp seeds • Maca • Marine phytoplankton • Noni • Royal jelly • Spirulina


      Asparagus root • Astragalus • Ginseng • Green tea • Ho shou wu (Polygonum multiflorum) • Horsetail • Medicinal mushrooms: reishi, chaga, cordyceps, maitake, shiitake, lion’s mane, Agaricus blazei • Nettles • Pearl • Rhodiola • Schizandra berries

      Article written by David “Avocado” Wolfe. Wolfe has been an advocate of raw food for 20 years and is founder of the peak performance and nutrition online magazine www.TheBestDayEver.com.

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        Biotin Rich Foods are Really Good for Healthy Hair

        There is so much you can do to have the healthy hair, and skin, and nails, that you want.

        At the salon we have topical oil treatments as well as organic shampoos and conditioners to treat your hair and get it as healthy as it can be.

        Diet also plays a big role in having healthy hair. Your hair needs nutrients, here is a list of foods that are rich in Biotin, which, (among a variety of health benefits), is good for your hair, skin, and nails.

        “Biotin is a water soluble B vitamin that is essential for bodily health. It helps the body to process fat and sugars, and it helps form a critical process in fat production in the body. Since biotin is so involved with creating the building blocks for basic body functions at a cellular level, it’s very important to have a sufficient supply of this nutritional element.

        Biotin is particularly necessary for pregnant women. When an expecting mother has an inadequate supply of biotin in her diet, certain conditions might be manifested in both the adult and the infant, where skin discolorations can indicate a biotin deficiency, which can have some negative effects.

        National health experts recommend 30 micrograms of biotin a day for pregnant and lactating women. Because this is a water soluble compound, it can’t easily be saved in the body long-term, so it’s important to get it into a regular diet.

        Here are some of the top choices for a regular intake of biotin.

        Swiss Chard – This green plant is a top producer of biotin. It’s also a great part of a healthy salad choice that will provide antioxidants and help balance a diet.

        Carrots – Carrots contain a supply of biotin, as well as beta-carotene, which helps with general eye health.

        Almonds, Walnuts and Other Nuts – A variety of nuts supply the body with biotin, and are a portable way to get proteins and other nutrition into a diet.

        Chicken Eggs – Eggs are a source of biotin, although it’s important to note that eating a diet unusually high in egg whites can actually be a catalyst for a biotin deficiency. That’s because a specific element in the egg whites binds to the element and prevents it from being distributed properly. It’s important to always consider how eggs are added to a diet in order to prevent this kind of vitamin deficiency.

        Goat’s Milk and Cow’s Milk – In addition to calcium and other healthy items, milks are also a source of biotin for the body.

        Berries and Fruits – Some types of berries, including strawberries and raspberries, can get the body a significant amount of biotin. These fruits also provide antioxidants and health benefits, as part of a natural, whole food approach to eating. Experts recommend buying local and organic when possible.

        Halibut – In addition to being “brain food,” this fish also contains large amounts of biotin. Think about adding it as an occasional entre.

        Vegetables – Other vegetables like onions, cucumbers and cauliflower all contain biotin, and are healthy ways to fit this vitamin into meals.

        The above are some of the healthiest ways to introduce biotin into a regular diet that will provide general health benefits, and also make sure that a biotin deficiency will not affect a pregnancy. Expecting mothers can learn more from their medical providers in terms of what to expect during the gestational term, and how to use a well-planned diet to guard against various health risks for herself and the baby.”

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