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Healthy Hair

We are always having talk around “healthy hair” in the salon and how to achieve this. I also have been doing a lot of research to find the best foods to eat to help your hair be the healthiest its ever been. I believe in this day and age we aren’t getting the best ingredients from our foods, and this is being reflected in our hair, skin and nails. When I came across this list, it happens to be some of my favorite foods, all of which are high in protein. This list come from The Ladies Home Journal, and it’s consistent with other information I came across in the process. I know our hair is the most important accessory we have, therefore it needs to be looking at its best all the time. This is the number 1 reason my salon specializes in extensions (Fusion extensions, Tape extensions, NBR, Hand tied, Beaded Weft) is to help others have the most gorgeous, healthy hair they have ever dreamed of.

Good hair nutrition begins with getting enough protein, which is the building block of your hair. Then you need complex carbohydrates to help assemble the proteins for hair growth. “Once you’ve considered protein, then getting iron in absorb-able forms is one of the single most important minerals as far as hair growth is concerned,” says Thompson. Other important vitamins and minerals include B complex, which is associated with energy production and building good hair and skin issues, folic acid, B12, Biotin and zinc.

In his book The Hair Bible: A Complete Guide to Health and Care (Aurum, 2003), famed hairdresser Philip Kingsley stresses the importance of eating a healthy and protein-packed breakfast each day. He says that in the morning your energy levels to your hair follicles are at their lowest. Here, a list of foods that Thompson and Kingsley recommend be consumed along with fresh fruits and vegetables daily.


If you don’t have high cholesterol, Thompson recommends eating red meat twice a week for optimal hair health. Not only does beef have the protein you need, but also B vitamins, iron, and zinc, important minerals for healthy hair.

Recommended Serving Size3.5 ounces of roasted, lean beef, 175 calories


Vegetarian? Can’t eat red meat for health reasons? Then egg whites are the way to go. “If you can’t eat an animal protein, egg whites are the next best thing,” says Thompson. “Their value is underestimated in our society.”

Recommended Serving Size: One large egg, 84 calories


You should have complex carbohydrates, which feed you energy over a longer period of time than refined carbohydrates, with your protein source at meals. Brown short-grain rice is an ideal form. It’s also a good source of B vitamins and some fiber.

Recommended Serving Size: 1/4 cup dry rice, 179 calories


Try low-fat cottage cheese for a protein-packed breakfast or lunch on the go when you don’t have time to make eggs. Top it with some fresh berries for an added serving of fruit. Plus, cottage cheese is also a good source of calcium.

Recommended Serving Size: Scant half cup of 1 percent fat cottage cheese, 72 calories


Although it’s not a good food to eat if you’re trying to lose weight, Kingsley recommends eating a normal serving of bacon for extra B vitamins, zinc, and protein.

Recommended Serving Size: Fried bacon, 3.5 ounces, 576 calories


Try it smoked or fresh at breakfast, lunch, or dinner for a good dose of protein along with B vitamins, including B12, and other vitamins and minerals.

~Happy eating all these amazing foods!

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