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Top Nutritional Tips To Support Healthy Hair Growth

Top Nutritional Tips To Support Healthy Hair Growth
Richard Mitchell

1. Eat adequate amounts of protein.

Protein is composed of the amino acids essential for the building of new cells, including hair. Five amino acids are of particular relevance to hair growth – cystine, cysteine, methionine, arginine and lysine.

Inadequate protein intake over a lengthy period can force hair into the resting phase with shedding a few months later. It is obvious then that sufficient portions of protein rich foods should form part of your daily diet. The best sources of dietary protein are lean meats, fish, poultry, eggs, dairy products, soy, nuts, grains and seeds. At least 15% of your daily calories should come from protein-rich foods.

2. Eat adequate amounts of useful carbohydrates.

Carbs are an essential source of energy and help in the growth of body tissues, including hair. They are an important source of the B vitamins that are vital to healthy hair.

It is important that you concentrate on consuming non-refined carbs rather than the sugars and white flour that are so prevalent in many over-refined carb products. You should place an emphasis on consuming vegetables, fruits, whole grains, brown rice and potatoes. It is recommended that you obtain 55-60% of your daily calories from the carbohydrates found in these foods.

3. Achieve a healthy balance of dietary fats.

Fat is used in energy production and can be found in both animal and plant foods. Your body needs sufficient levels of fat to maintain good health. That fat should be obtained from a mixture of lean animal and plant sources. Roughly 25-30% of your daily calories should come from these sources.

4. The right nutritional balance is one that suits your personal circumstances.

How much of each food group you eat depends on a host of factors including age, sex, health and level of physical activity. When choosing meals and snacks, take account of the following key principles of sound nutrition:

  • Eat a variety of foods.
  • Apply moderation to your consumption of junk foods.
  • Choose natural and lightly processed foods as often as possible.
  • Do not over cook.

5. Support a nutritious diet with a few carefully chosen supplements.

Following a nutritious diet is essential for good hair health, but on its own this may not be sufficient for a number of reasons:

  • Modern farming methods may deplete the nutrient quality of food.
  • High stress levels may diminish nutrients in your body.
  • Dieting may affect nutrient levels.
  • Aging reduces the ability of our bodies to utilize certain nutrients.
  • Exercise can deplete some nutrients.

It may be sufficient to supplement with a well-balanced multi-vitamin / mineral product but a number of products are available that specifically cater for the requirements of healthy hair.

You can learn more about these products by visiting the site listed below.

Richard Mitchell is the creator of the website that provides information and guidance to those suffering from premature hair loss.

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Making delicious fish and seafood part of your healthy

Making delicious fish and seafood part of your healthy diet
Zaak OConan

Maximizing protein content while minimizing fat and calories is a goal of many people who are trying to lose weight, gain fitness or just enjoy a healthier diet. There are few foods that combine low fat, low calories and high protein the way fish and seafood do.

In addition, the protective oils in many cold water fish are being studied for their possible role in preventing heart disease and lowering levels of cholesterol in the bloods.

In addition, fish dishes are delicious, easy to prepare and often inexpensive. Many people have avoided buying more fish because they were unsure of how to cook and prepare it. While fish dishes can sometimes be a challenge, there are many recipes, both online and in cookbooks, that make it easier than ever to prepare fresh fish for yourself and your family.

Many nutritionists recommend that everyone eat fish at least twice a week. Substituting low fat, low calorie fish dishes for more calorie dense, fatty meats is a great way to lower the amount of total fat in your diet, and this can boost your level of fitness or help you lose weight.

The amount of protein in fresh and frozen fish and seafood is very high, certainly comparable to higher fat sources like beef, pork and lamb. And fish is generally thought to be a healthier choice, since all that protein comes with less fat and fewer calories. Everyone knows about the importance of protein in the diet, for both children and adults. Protein is a vital building block of muscle, and it plays a role in repairing muscle damage, growing strong nails and hair and other important bodily functions.

While protein is found mainly in animal based foods such as meat, poultry, seafood, eggs and dairy products, there are plant based sources of protein as well. These non animal sources of protein include peanut butter, lentils, peas and nuts. The downside to many protein laden plant based foods, however is their high content.

This is yet another feature that makes fish so appealing as a source of protein. Fish contains just as much protein as many of these higher fat, higher calorie sources. Eating fish provides – shall we say – a greater protein bang for the buck than many other sources.

You may have heard that salmon contains a lot of fat, and it is true that salmon does contain more fat than many other fish. Compared to high fat meats like sausage and bacon, however, salmon is still a relatively low fat source of protein. Like other fatty foods, however, it is important for those watching their fat intake to limit their consumption of salmon.

One advantage fish has over other types of meats is the type of fat it contains. Most meats contain saturated fats, which are solid at room temperature. Unlike cattle, pigs and other land animals, the fat in fish is of the polyunsaturated variety. Polyunsaturated fats are liquid at room temperature, and they are healthier fats for the people who consume them.

Saturated fats are thought to play a greater role in heart disease, stroke and hardening of the arteries. That is why healthy cooking typically involves the use of polyunsaturated fats such as canola oil and olive oil, instead of saturated fats such as beef lard and butter.

Many people worry about the level of pollution in general, and mercury contamination in particular, in fish. While it is true that polluted waters are of some concern when it comes to fish, seafood products are actually quite safe to eat.

In addition, many types of fish, like salmon and sardines, are farm raised, and their diet and environment is strictly controlled. It is recommended, however, that fishermen and fisherwomen limit the amount of their catch that is eaten if they live near a polluted river or stream. The local fishing and hunting authority usually issues guidelines for eating fish in areas where pollution is a problem.
About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at

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Brown bagging it the healthy way

Brown bagging it the healthy way
Tony Robinson

When enjoying a healthy lifestyle, one of the biggest challenges
is making meals on the go. Brown bagging is even more difficult
when children are involved, but it is still possible to create
delicious, nutritious brown bag lunches that the whole family
will love.

The most important part of creating healthy, delicious brown bag
lunches is choosing the foods that will go into those brown
bags. It is important to choose foods that are easy to put
together, and to include foods that everyone in the family
likes. Including everyone’s favorite foods is a great way to
make sure the lunches will be eaten instead of traded for

When creating healthy brown bag lunches for yourself and your
family, try to choose at least three choices from the following

At least one fruit or vegetable, either fresh, canned
or frozen. Some good choices include apples, bananas and
oranges. Fruit salad also makes a great choice for brown bag
lunches. A whole grain product like bread, a tortilla
shell, a bagel, pasta, rice or muffins. Milk or dairy
products like low fat or nonfat yogurt, skim milk, cheese or a
yogurt drink or shake. Meat, fish, poultry, eggs,
peanut butter, legumes or hummus A healthy vegetable or
fruit salad

It is a great idea to involve the whole family in the
preparation of these brown bag creations. Why not have a family
session where everyone creates their own healthy brown bag
lunches using the ingredients you provide? Lay out all the
healthy foods, selected from the above list, and let everyone
choose their favorites. Involving the kids in meal planning at
an early age is a great way to help them learn to make healthy
food choices throughout their lives.

Packing those brown bag lunches can be exciting and fun for the
whole family. For instance, why not let every member of the
family choose his or her own special lunch box or bag? Other
good ideas and tips for brown bag lunches include setting aside
one shelf in the fridge for lunch fixings and finished lunches,
and setting aside a drawer in the cupboard for all the packaging
required, such as plastic bags, plastic cutlery, napkins, and

Of course, keeping the variety in brown bag lunches is very
important, both for the adults and the kids. There are some
great suggestions for keeping everyone from getting bored,

Use a variety of different breads in your sandwiches.
Use a combination of wheat bread, rye bread and pumpernickel, in
addition to interesting bread alternatives such as tortilla
wraps, bread sticks and whole wheat crackers. Pack bite
size vegetables, such as baby carrots, broccoli florets and
pepper slices, along with a low fat dipping sauce. Add
bit size fruit like grapes, blueberries, orange wedges and
strawberries. Use only 100% fruit juice in brown bag
lunches. Avoid fruit drinks and blends, which often contain less
than 10% real fruit. Pick up a variety of single
serving cereal and let everyone choose their favorites. 
Buy a good selection of flavors of nonfat or low fat yogurt
every week, and let everyone choose their favorite flavor every
day. Pack a variety of dried fruit in your family’s
brown bag lunches.

Of course the kids are not the only ones who can enjoy healthy
brown bag lunches. Mom and dad can also join in the fun. After
all, brown bag lunches are a lower cost, and healthier
alternative to lunches out.

Some of the most popular choices for brown bag lunches, both for
children and their parents, include leftovers from the night
before (pasta, rice and potato dishes are great choices), cheese
and crackers, leftover veggie pizza, or a quick sandwich rollup
using a soft tortilla shell or pita bread.

One great way to enjoy a variety of healthy new foods is to form
a lunch partnership with four or five other coworkers. Everyone
takes turns bringing lunch for everyone. This can be a great way
to enjoy healthy new foods and gather some great new recipes.

About the author:

Tony Robinson is a Company CEO, webmaster husband and dad. In
his busy lifestyle he has placed importance on health and
fitness. Visit for good eating tips
and techniques to assist you maintain a healthy lifestyle.

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