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Healthy hair depends on definite essential nutrients, including protein, omega-3 fatty acids, iron, zinc, calcium, biotin and vitamins A, C, E and D. Eating a healthy balanced diet ought to give you all these nutrients, in case you include these top0 foods for healthy hair.


Fish


 Salmon & tuna are rich in protein, omega-3 fatty acids, & vitamin D, but although 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 & salmon can be kept on hand & used in numerous recipes. Herring, sardines & trout are also rich in omega-3s

Dark Leafy Greens


 Spinach, Swiss chard & kale are excellent sources of vitamin A, iron, calcium & 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 small olive oil & garlic & serve as a healthy side.

Nuts


Almonds, pecans and walnuts are rich in plant proteins, biotin, minerals and vitamin E.Walnuts are as well as a nice 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



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

Eggs


 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 nice sources of omega-3 fatty acids.

Legumes


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


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

Milk and Dairy


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

Red Bell Peppers


 Red bell peppers are high in vitamins A and C, and they’re tremendous 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

Lean Beef


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

            Better Nutrition for a Beautiful You




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