Hair, Skin & Nail Health
Although this Guide is focused on how to have healthy hair and prevent thinning & hair loss. Keep in mind that, what is good for the hair is also good for the skin and nails as well. If your insides are healthy, it will show on the outside. Therefore, all 19 Foods mentioned are not only good for your hair, but will improve the health of your skin, nails and more. I do hope you find some helpful information below.
Hair Loss / Thinning
Hair Loss and thinning is becoming a common problem from which both men and women are suffering. Many turn to chemical solutions, but these may have side effects that affect not just the hair but other parts of the body as well, including skin reactions. It is important that damaged hair and hair loss is treated through natural ways to achieve new healthier, thicker, longer hair. We will discuss foods that help promote regeneration, improving the health of your hair, also foods to help prevent hair loss and possible causes of hair loss / thinning and ways to prevent it.
Persistent emotional stress is a hormonal hurricane for the human body. It can have many harmful effects on an individual, one of which is rapid hair loss. Any unhandled stress ranging from the emotional pain of losing a loved one to exam pressures in students can cause hair to fall out more quickly than normal. Persistent stress or anxiety may cause Alopecia Areata or Telogen Effluvium. Alopecia Areata causes a person to lose large clumps of hair near the scalp. Telogen Effluvium is a condition in which the body
sends out mixed signals, leading to less hair grow than normal. The hairs on our head have a normal cycle during which they fall out (typically two years) and new hair grows. If less hair is growing to replace the ones falling out, then the deficit of hair will be much more prominent.
Physical stress has been identified as one of the primary causes of hair loss. Any physical shock, illness, trauma, injury or even exposure to viral infections have been shown to cause temporary hair loss. The hair usually recovers as the body recovers. Make sure to speak to your doctor about *adrenal fatigue or thyroid issues if your hair continues to fall out.
A diet rich in carbohydrates and fats, and deficient in proteins also contributes to hair loss. Insufficient protein intake makes our bodies change the allocation of protein to muscle repair and reproduction, leaving little or no protein for hair growth. Remember everyone is different, which means some thrive on little protein while others require more (especially physically active adults). Look for the signs, such as weak nails or hair falling out.
Hormonal Imbalance is another known factor for hair loss both in males and females. The imbalance can be due to internal as well as external reasons. Internal reasons include poor gut health, toxic overload, estrogen dominance, emotional stress and a constant state of anger or depression. External factors may include hormone pills or birth control pills.
*I will have detailed “Health Guides” about these topics in the future.
Poor gut health can cause hair loss and wreak havoc on many other body functions. Too often we lose hair because our digestive system is lacking good bacteria.
One in ten women face hair loss due to a deficiency of iron. Anemia causes hair loss in many individuals, but it can be treated with iron supplements and a diet high in greens, beans, and lean red meat. Similarly, a deficiency of Vitamin B is also been found to contribute to hair loss. Autoimmune diseases, such as lupus and alopecia, are more serious causes of hair loss.
Receiving heavy dosages of treatment for certain diseases can also result in rapid hair loss. Examples include chemotherapy, anti-depressants, cardiovascular, blood pressure control drugs and other anti-inflammatory drugs are also known to cause hair loss.
Genetics / Male Pattern Baldness
Genetics play a factor in hair loss, specifically in the X chromosome men inherit from their mothers. Men on the mother’s side are good indicators of hereditary hair loss and balding. However, researchers have also found that bald men may also be able to pass that gene on to male offspring. Some studies claim that baldness is 80% genetic, but others have shown that baldness can be a consequence of not receiving proper nutrition during childhood.
Male Pattern Baldness is also a factor in hair loss in men. As men age, a whopping 66% begin to lose hair around the temple. This is typically due to a combination of genes and testosterone. According to studies, there is a special gene named the androgen receptor (AR) gene that can be passed down from a father to his daughter. That gene is typically found on the X chromosomes, and that gene may or may not affect the daughter because she gets another variant from her mother. But when the daughter bears a son she may pass that AR gene to him, which causes baldness in the grandchildren of a carrier male. Stated more simply, men tend to receive the baldness gene from their maternal grandfather. There are many drugs on the market but they can cause irritation to the scalp and cause side effects.
Hair loss is a common problem caused by a variety of factors. These factors include environment, aging, diet, medications, and genetics. In general, hair loss is often temporary and can be resolved and prevented by changes in diet, such as the addition of the foods discussed below. It can also respond to changes in emotional health, such as stress reduction. If you are experiencing hair loss, dry skin, cracking thin nails, changes in your lifestyle are a good place to start, but chronic hair loss may be the sign of a more serious problem and may require medical consultation.
FOODS THAT HELP SKIN, HAIR AND NAILS
Here are 19 different foods that are effective in the prevention of hair loss / thinning, improving hair, skin, nails and overall health. These are natural foods providing nutrition that your body needs to fight the signs of aging.
Shiitake mushrooms are loaded with copper, which restores natural hair color. Low amounts of copper in a diet can lead to premature gray hair, and the chemical compounds in Hair Salon colors can severely damage hair. Copper can restore natural hair color and increase its health and shine. Sesame seeds are another natural source of copper.
Nuts and Seeds
According to research, nuts and seeds have oils that are very good for skin, hair, and overall health. They prevent dandruff and dryness in the scalp. They strengthen hair to prevent damage and breakage. The most effective are pistachios and walnuts. Almonds and walnuts have oils for nourishment and added weight-loss properties. Enjoy a ¼ cup of nuts as a snack or add on top of a salad/oats/cereal or even in a smoothie.
Oats contain fiber that helps hair grow thicker, shinier, and longer. Oatmeal contains iron, zinc and omega-6 fatty acids that keep the hair beautiful. These are healthy, saturated fats and are beneficial for hair, skin & nails. Add a bowl of gluten free oats to your daily diet.
The folic acids in lentils are very good for nurturing healthy skin and promoting hair growth. Folic acid is necessary for restoring the red blood cells needed for healthy skin, scalp and nails. Enjoy lentils tossed in a salad, try lentil hummus for a snack, or my favorite - lentil vegetable soup! If you don’t have time to make some from scratch, grab a can of Amy’s Organic Lentil Vegetable Soup (yum!).
Spinach has many health benefits, rich in Vitamins A and C, promoting healthier skin, hair growth and prevention of hair loss. It has minerals that are healthy for the body and contains antioxidants that may prevent deadly diseases like cancer. Daily servings of spinach are helpful for the skin as well as hair. Spinach can be eaten in many ways and they are all beneficial. Use Spinach instead of regular lettuce, add to sandwiches, smoothies, salads, soups, on pizza, in casseroles, scrambled eggs, or sauté.
Superfood Greens Powder
If you are having a hard time getting enough veggies in your diet - Find a greens powder (preferably organic) that contains superfoods such as spinach, kale, kelp and ginger - it can help to stimulate hair growth, fight wrinkles and improve overall health.
*See my recommendations at the end of this guide.
Salmon contains Omega 3 fatty acids, proteins, and vitamins like Vitamin D that are essential for healthy skin and hair. They also keep hair & skin hydrated and prevent drying, which is important for preventing excessive hair loss and wrinkles. To maximize the benefits, consume salmon weekly. If you don’t eat salmon, then you may consider adding an omega 3 supplement to your diet.
Eggs are loaded with Biotin, which improves the nail strength and also promotes hair growth and healthy skin. Eggs are also high in protein, another key factor for healthy hair. Try to eat eggs at least once a week. Scramble them up, add to recipes or hard boil and add to your salad. I always treat myself to eggs on the weekends.
Carrots are high in Vitamin A, and also promote sebum oil, which is essential for healthy skin and scalp, preventing hair loss and helping hair growth. I like to buy the bag of mixed carrots and eat plain or with hummus, in salads, or with roasted vegetables and in stir-fry.
Guavas contain vitamins B3, B5, and B6, which are very beneficial to the skin as well as the body. This power house fruit will strengthen and shine the roots, helping hair to grow thicker and longer. Enjoy eating this fruit alone or make a fruit salad. You can also add to smoothies.
Cinnamon stimulates the scalp and is used in a variety of home health remedies. Having cinnamon in the diet can help reduce weight, balance hormones, lower blood sugar & cholesterol. Try this blend of natural ingredients to make a mask that can be applied weekly to the scalp for stimulation.
Cinnamon Mask for scalp stimulation:
· 1 tablespoon cinnamon powder
· 2 tablespoons castor oil
· 2 tablespoons coconut oil
· 1 tablespoon honey
Mix the ingredients in a bowl. Then apply to the scalp. Cover with shower cap or plastic bag and leave on head for 2 hours. Rinse with warm water, shampoo and condition.
Probiotics – Yogurt / Kefir
Too often we wreak havoc on our bodies and lose hair because our digestive system is lacking good bacteria. By consuming yogurt, kefir, Kombucha, Cultured Vegetables – like Sauerkraut, you can get closer to consuming your daily dose of probiotics.
Or take a high-quality probiotic supplement daily.
*Keep a look out for my Healthy Guide on “Gut Health” to learn more.
Kefir Mask for Dry Hair
Dry hair needs extra moisture so this recipe is a natural remedy to revive dry and brittle hair.
· 1 egg yolk
· 3 tablespoons of kefir /yogurt
· 1 tablespoon of olive, avocado, coconut or almond oil
· 1 tablespoon of castor oil
· 1 tablespoon of burdock oil
Mix the ingredients in a bowl. Then apply to the scalp and length of hair. Cover with shower cap or plastic bag and leave on head for 1 hour. Rinse with warm water and shampoo. You should not need conditioner.
Calling all sweet potato lovers! Sweet potatoes also prevent hair loss and scalp dryness. Dry hair is brittle hair and easily damaged, but can be prevented by adding sweet potatoes to your diet. They contain beta-carotene, which converts to Vitamin A relieving dullness and dryness adding life to limp hair and skin.
+ Sweet potatoes can also be a useful ingredient added to your homemade hair masks. ;o)
Oysters contain zinc, which is critical for building and re-growing hair cells. Enjoy oysters with freshly squeezed lemon, on a cracker, added to dishes and soups.
Barley is an ideal source of Vitamin E, which helps nurture stronger, shinier, longer hair and healthier roots and scalp. Barley can be consumed just like oatmeal, in cereals, soups, dishes and breads.
Liver contains high amounts of iron. While green vegetables are often recommended to increase iron levels, one serving of liver contains exponentially more. Iron is crucial to strengthening your hair and keeping it from falling out. You can make liver with onions or a liver pate in a high-speed blender.
Another food that promotes incredible hair is bok choy, a green vegetable packed with iron and antioxidants that are essential for healthy hair & skin. Make a stir-fry, Sauté bok choy or add it to a salad.
Halibut, Salmon & Mackerel
Magnesium is important for shiny hair and vibrant skin, these three have a lot! Enjoy them pan seared, baked in the air fryer or you can even buy them canned and toss on a salad or cracker.
Marine Collagen Powder
Last but not least, studies show the quickest way to increase skin, hair & nail health is by consuming 2 tablespoons daily of a high-quality Marine Collagen Powder. Marine collagen (more than other collagens) helps in the regeneration of different cells of the body, including the root of each hair follicle. Therefore, having a particularly big impact on the regeneration of dormant hair follicles, and strengthening the dermis (skin) / scalp, and nails, which helps to promote less wrinkles, improve hair growth, preventing hair loss and thinning. Why Marine Collagen over the others? Our skin, hair & nails are 90% Type 1 collagen and Marine Collagen has the smallest Type 1 Collagen molecule, which means you can absorb the highest amount of this collagen that matches the make up of your skin, hair and nails. Most see improvement within a month of use.
So, those are your natural 19 foods to try to incorporate into your diet...
If you find it overwhelming or lack the time to cook. Then I recommend just starting with 1-3 items to focus on and grow from there. Also, a daily powder drink (or smoothie) can benefit you greatly. It’s so easy and quick to add some powder to ice water, shake/stir and enjoy – I do it every day!
Marine Collagen Powder, Eggs, Yogurt/Kefir, Lentils, Nuts & Seeds
Salmon, Halibut/ Mackerel, Oysters, Liver
Oatmeal, Barley, Cinnamon, Guava,
Sweet Potatoes, Shiitake Mushrooms
Spinach, Bok choy, Carrots, Greens Powder/Superfoods
Below are links to products mentioned in this guide that I recommend. I’ve done all the research for you & only carry the highest quality products with affordable pricing – Even our Superfood powders & CBD are organic. Enjoy!
Marine Collagen Powder https://www.healthylifecreations.com/product-page/marine-collagen-powder-10-3-oz
$5 Shaker Bottle
Superfood Smoothie Mix Powders
*If you suffer from poor gut health / digestive issues – consider trying our Gut Trio (Super Probiotics, Prebiotics and Digestive Enzymes) to balance & strengthen gut bacteria. These help to support gut health, digestion and increase internal flora (beneficial microorganisms).
Download and print article: https://www.dropbox.com/s/wsfr3ufxmv38i5z/19%20Foods%20to%20Improve%20Skin%2C%20Hair%20%26%20Nails.pdf?dl=0