Hair Care & African Americans – BlackDoctor.org – 10 Fast Facts For Amazing Hair

Hair Care & African Americans – BlackDoctor.org – 10 Fast Facts For Amazing Hair.

Foods for that Hair!

I used to take lots of different vitamins, and they seemed to work after a long (at least 6 months) time. I used to take Borage oil, Fish oil, Vitamin E, Echinacea, Biotin, and Zinc. I have discontinued (I ran out, and did not buy anymore) taking all of these except… Biotin. But I did buy some B12. I heard that along with Biotin, B12 is supposed to help with hair strength and growth. But of course no vitamins can substitute for the nutrients that you can and should get in a healthy diet! So here is a list of the benefits of certain vitamins and what foods these nutrients can be found in that will really help your hair do what it do, baby! Thanks to “The Worlds Healthiest Foods”  

1. Biotin

Biotin Found in: Biotin Benefits
almonds Healthy skin due to proper fat production
cabbage Sugar and fat metabolism
carrots Maintain energy supply to nerve cells
cauliflower  
Chard (mega source)  
chicken eggs  
cow’s milk  
cucumber  
goat’s milk  
halibut  
oats  
onions  
raspberries  
romaine lettuce  
strawberries  
tomatoes  
walnuts  
   
   

Interesting tidbits:

  • Biotin is required for function of an enzyme in the body called acetyl Co-A carboxylase. This enzyme puts together the building blocks for the production of fat in the body. Fat production is critical for all cells in the body since the membranes of all cells must contain the correct fat components to function properly. Fat production is especially critical for skin cells since they die and must be replaced very rapidly, and also because they are in contact with the outside environment and must serve as a selective barrier.
  • The U.S. Food and Nutrition Board of the National Academy of Science’s Institute of Medicine recommends a daily Adequate Intake (AI) of 30 micrograms in adults 19 years and older

 

 

2. Omega 3- fatty acids

 

Omega- 3 Found in: Omega- 3 Benefits:
Salmon Promote healthy cell membranes (especially skin cells)
flax seeds Anti-inflammatory
walnuts Prostaglandin production
scallops  
cauliflower  
cabbage  
cloves  
mustard seeds  
halibut  
shrimp  
cod  
tuna  
soybeans  
tofu  
kale  
collard greens  
Brussels sprouts  
   
   

Interesting tidbits:

  • Because cell membranes are made up of fat, the integrity and fluidity of our cell membranes is determined in large part by the type of fat we eat. Remember that saturated fats are solid at room temperature, while omega 3 fats are liquid at room temperature. Researchers believe that diets containing large amounts of saturated or hydrogenated fats produce cell membranes that are hard and lack fluidity. On the other hand, diets rich in omega 3 fats produce cell membranes with a high degree of fluidity.
  • Omega-3 fatty acids aren’t a part of your hair’s composition, but they are a part of the scalp cells that are responsible for generating the hair follicles and sebaceous glands. We would emphasize the fact that omega-3 fatty acids will not help you grow hair. They can, however, improve the integrity of your skin cells, including the cells of your scalp. The health of your hair depends in part upon the health of these cells.

 

 

3. Vitamin A

 

Vitamin A Found in: Vitamin A Benefits:
Calf liver Vision (retinal)
Cow’s milk Epithelia and mucosal cell maintenance
eggs Growth
Carrots Reproduction
Apricots  
mangoes  
squash  
Sweet potatoes  
Spinach  
Kale  
Collard greens  
Shell fish  
Cayenne pepper  
Chili pepper  
   
   
   
   
   

Interesting tidbits:

  • Vitamin A deficiency primarily affects the health of the skin, hair, eyes, and immune system, though loss of appetite, bone abnormalities, and growth retardation are also associated with inadequate intake of this vitamin.
  • A tell-tale sign of vitamin A deficiency is hyperkeratosis, a goose bump-like appearance of the skin caused by excessive production of keratin (a protein found in skin) that blocks hair follicles. In initial stages, hyperkeratosis is found on the forearms and thighs, where the skin becomes dry, scaly, and rough. In advances stages, hyperkeratosis affects the whole body, causing hair loss.

 

 

World’s Healthiest Foods ranked as quality sources of:
biotin
Food Serving
Size
Cals Amount
(mcg)
DV
(%)
Nutrient
Density
World’s
Healthiest
Foods Rating
Swiss chard, boiled 1 cup 35.0 10.50 3.5 1.8 good

 

 

World’s Healthiest Foods ranked as quality sources of:
omega 3 fatty acids
Food Serving
Size
Cals Amount
(g)
DV
(%)
Nutrient
Density
World’s
Healthiest
Foods Rating
Flaxseeds 2 tbs 95.3 3.51 146.3 27.6 excellent
Cloves, dried, ground 2 tsp 14.2 0.20 8.3 10.6 very good
Walnuts 0.25 cup 163.5 2.27 94.6 10.4 excellent
Oregano, dried, ground 2 tsp 9.2 0.12 5.0 9.8 very good
Salmon, chinook, baked/broiled 4 oz-wt 261.9 2.09 87.1 6.0 excellent
Cauliflower, boiled 1 cup 28.5 0.21 8.8 5.5 very good
Mustard seeds 2 tsp 35.0 0.20 8.3 4.3 very good
Cabbage, shredded, boiled 1 cup 33.0 0.17 7.1 3.9 very good
Romaine lettuce 2 cup 15.7 0.08 3.3 3.8 good
Broccoli, steamed 1 cup 43.7 0.20 8.3 3.4 very good
Brussel sprouts, boiled 1 cup 60.8 0.26 10.8 3.2 good
Winter squash, baked, cubes 1 cup 80.0 0.34 14.2 3.2 good
Tofu, raw 4 oz-wt 86.2 0.36 15.0 3.1 good
Summer squash, cooked, slices 1 cup 36.0 0.15 6.3 3.1 good
Halibut, baked/broiled 4 oz-wt 158.8 0.62 25.8 2.9 good
Collard greens, boiled 1 cup 49.4 0.18 7.5 2.7 good
Spinach, boiled 1 cup 41.4 0.15 6.3 2.7 good
Kale, boiled 1 cup 36.4 0.13 5.4 2.7 good
Soybeans, cooked 1 cup 297.6 1.03 42.9 2.6 good
Shrimp, steamed/boiled 4 oz-wt 112.3 0.37 15.4 2.5 good
Turnip greens, cooked 1 cup 28.8 0.09 3.8 2.3 good
Cod, baked/broiled 4 oz-wt 119.1 0.32 13.3 2.0 good
Strawberries 1 cup 43.2 0.11 4.6 1.9 good
Green beans, boiled 1 cup 43.8 0.11 4.6 1.9 good
Snapper, baked/broiled 4 oz-wt 145.2 0.36 15.0 1.9 good
Scallops, baked/broiled 4 oz-wt 151.7 0.35 14.6 1.7 good
Tuna, yellowfin, baked/broiled 4 oz-wt 157.6 0.33 13.8 1.6 good
Raspberries 1 cup 60.3 0.12 5.0 1.5 good
Miso 1 oz 70.8 0.14 5.8 1.5 good

 

 

World’s Healthiest Foods ranked as quality sources of:
vitamin A
Food Serving
Size
Cals Amount
(IU)
DV
(%)
Nutrient
Density
World’s
Healthiest
Foods Rating
Carrots, raw 1 cup 52.5 34317.40 686.3 235.5 excellent
Spinach, boiled 1 cup 41.4 18865.80 377.3 164.1 excellent
Turnip greens, cooked 1 cup 28.8 7917.12 158.3 99.0 excellent
Kale, boiled 1 cup 36.4 9620.00 192.4 95.1 excellent
Parsley, fresh 2 tbs 2.7 631.80 12.6 84.2 excellent
Bell peppers, red, raw, slices 1 cup 24.8 5244.00 104.9 76.0 excellent
Mustard greens, boiled 1 cup 21.0 4243.40 84.9 72.7 excellent
Romaine lettuce 2 cup 15.7 2912.00 58.2 66.9 excellent
Calf’s liver, braised 4 oz-wt 187.1 30485.26 609.7 58.7 excellent
Swiss chard, boiled 1 cup 35.0 5493.25 109.9 56.5 excellent
Sweet potato, baked, with skin 1 each 95.4 13107.70 262.2 49.5 excellent
Cayenne pepper, dried 2 tsp 11.2 1470.24 29.4 47.3 excellent
Collard greens, boiled 1 cup 49.4 5945.10 118.9 43.3 excellent
Cantaloupe, cubes 1 cup 56.0 5158.40 103.2 33.2 excellent
Winter squash, baked, cubes 1 cup 80.0 7291.85 145.8 32.8 excellent
Apricots 1 each 16.8 914.20 18.3 19.6 excellent
Broccoli, steamed 1 cup 43.7 2280.72 45.6 18.8 excellent
Basil, dried, ground 2 tsp 7.5 281.24 5.6 13.5 very good
Tomato, ripe 1 cup 37.8 1121.40 22.4 10.7 excellent
Oregano, dried, ground 2 tsp 9.2 207.08 4.1 8.1 good
Asparagus, boiled 1 cup 43.2 970.20 19.4 8.1 excellent
Chili pepper, dried 2 tsp 25.5 531.60 10.6 7.5 very good
Green beans, boiled 1 cup 43.8 832.50 16.6 6.9 very good
Brussel sprouts, boiled 1 cup 60.8 1121.64 22.4 6.6 very good
Cucumbers, slices, with peel 1 cup 13.5 223.60 4.5 6.0 good
Summer squash, cooked, slices 1 cup 36.0 516.60 10.3 5.2 very good
Watermelon, diced 1 cup 48.6 556.32 11.1 4.1 very good
Grapefruit 0.50 each 36.9 318.57 6.4 3.1 good
Celery, raw 1 cup 19.2 160.80 3.2 3.0 good
Prunes 0.25 cup 101.6 844.48 16.9 3.0 good
Papaya 1 each 118.6 863.36 17.3 2.6 good
Green peas, boiled 1 cup 134.4 955.20 19.1 2.6 good
Cabbage, shredded, boiled 1 cup 33.0 198.00 4.0 2.2 good
Plum 1 each 36.3 213.18 4.3 2.1 good
Oranges 1 each 61.6 268.55 5.4 1.6 good
Cow’s milk, 2% 1 cup 121.2 500.20 10.0 1.5 good