10 Foods To Eat For Beautiful, Healthy Hair

What you eat is as important for healthy, shiny hair as it is for your overall health. Protein is the foundation of healthy hair, which helps hair to be strong and grow more quickly. Here are 10 great sources for healthy, lucious tresses.

1. Lean red meat. Red meats are a great source of iron. Iron deficiencies not only cause serious health issues, but people with iron deficiencies will also often experience hair loss or poor hair growth. Women are especially at risk for this. Other good sources of iron include egg yolks, turkey, whole grains, dried fruit, and beans.


2. Eggs. They are chock full of biotin, which is a B vitamin that helps with hair growth and maintaining a healthy scalp. Other biotin-rich foods include peanuts and almonds, salmon, avocado and wheat bran.

3. Bananas, beer, oats, and raisins all contain silica, a mineral believed to increase hair thickness. Silica helps hair to be stronger and more durable. With all of the developments in hair-care products, such as curling irons and flat irons, having durable hair is more important than ever.

4. Dark green vegetables. Vegetables such as spinach, broccoli and Swiss chard are jam packed with A and C vitamins. Vitamins A and C help produce sebum, which is a scalp oil that acts as a natural hair conditioner.

Dark green vegetables

5. Oysters. These shellfish contain an impressive amount of zinc, which regulates production of androgens hormones. Low androgens levels can cause hair loss, slow hair growth and dandruff. Other foods rich in zinc include crab, clams, liver, lean beef and wheat germ.

6. Sweet potatoes are loaded with beta-carotene. The body converts beta-carotene to Vitamin A, which moisturizes hair and skin and protects against dull hair and dry skin that can cause dandruff. For additional sources of beta-carotene, be on the lookout for carrots, pumpkin, asparagus, kale and butternut squash.

7. Beans are excellent sources of iron-rich protein. Kidney beans and lentils are good go-to beans; in particular, lentils are key players in general hair maintenance and support.

8. Fruits and vegetables. In general, veggies and fruits contain high amounts of Vitamin C, which helps the body absorb iron. Dry and weak hair can be a result of low Vitamin C levels. Great vitamin C sources include leafy greens, broccoli, citrus fruit, strawberries and green peppers.

Carrots, apples, and celery

9. Salmon. Simply put, Omega-3 fatty acids support a healthy scalp. An unhealthy scalp may become dry, with dull hair as a result. Other great Omega-3 sources include herring, mackerel, sardines, walnuts and flax seeds.

10. Vegetable oil is notorious for helping to restore shine to hair. Just a teaspoon a day of healthy oils, such as peanut oil, safflower oil, or sunflower oil can help do away with dry and lackluster hair.

See? Having and maintaining strong and healthy hair is easier than it sounds. More than half of these foods are likely already in your diet. Just up your intake a bit and your locks will be the envy of all of your friends in no time.

Alison Marth is a freelance writer for a variety of health and beauty websites. She is currently pursuing a degree in cosmetology and enjoys learning about nutrition in her spare time. She recommends the beauty blog of High Maintenance Salon for anyone interested in health and beauty tips.

Indulge But Stay Healthy This Christmas

What with all that figgy pudding and those over generous gift givers, there’s barely any chance that you’re going to lose any weight over the Christmas holidays so best advice is don’t even bother trying.

This, of course, doesn’t mean that you have to completely give in to all manner of foodie temptations but if you follow a few tried and tested guidelines you’ll be able to have fun whilst still managing to maintain a healthy balance.


Below is a splattering of advice from one who knows and if you’re in training for a marathon or just trying to keep check on your weight over the winter then read on and have a happy Christmas.

A hearty breakfast

A light breakfast maybe considered to be good practice for Christmas day to make space for all that dinner and if you can manage to have poached or boiled eggs, fruit juice, porridge or even muesli then you’ll be at least giving yourself a fighting chance and keeping those hunger pangs at bay until lunchtime. The hungrier we are the more tempting it is to snack and the key to a healthy Xmas is definitely to avoid those tree chocs and bowls of crisps whenever possible.

Healthy snacks


If you really can’t withstand those oh-so-tempting bowls of food that have been strategically placed around the house by well-meaning relatives then why not counteract by adding some snacks of your own. Carrot, cucumber and celery sticks are great to munch on and the more fruit you’re able to consume as opposed to chocolates and sweets then all the better. Snacking isn’t ideal but if you have to then make sure you choose the healthy option and avoid cheese, mayo and fat-filled dips.

Keep the heating low

It’s very easy to sit back and get all cosy when it’s cold outside and from woolly Christmas knitwear to turning the heating up to 11, slobbing about and becoming lethargic is pretty much the norm at this time of year. Best advice is to open a window or better yet, turn that heating off because the warmer you become the less your body will need to work to keep away the cold. Add a few layers or keep moving and before you know it you’ll be saving on energy bills and burning body fat at the same time.

Get outside

If grandma won’t let you turn the heating down for fear of hypothermia then the next best thing is simply to get outside and let your body get to work on heating you up from the inside. Keep your head and feet covered to avoid losing heat but a walk around the block, a kick about with the kids or volunteering to go to the shops for supplies are all great excuses to get out and about and keep you healthy and active in the process.

Keep active indoors

Of course, you don’t have to be outside to be active and any one who’s experienced a Christmas with kids will certainly understand that there’s never a moment to sit down and ‘chill out’. Parlour games such as charades and pin the tail on the donkey are both great fun and require a certain amount of energy to play and if you’ve got kids around then simply watch what they do and join in the fun and games. Keeping active is the key to staying healthy over a hectic time of year and if you can act as silly as a three year old then you’ll be fending off the fat in no time at all.

Stay out of the kitchen

Those tantalising smells and Christmas songs emanating from the kitchen are often too much to withstand and the adage: ‘the closer you are to the kitchen the less chance of going hungry’ is certainly true over Xmas. Keep out at all costs and if you have to cook then do your best to have some healthy snacks on the go to help you avoid peeling off that crispy skin or tucking into a cheeky mince pie and brandy butter.

Have an aim in mind

At the end of the day, it’s down to you to be strong and introduce a modicum of will-power to help you beat the temptations of Christmas. Having something to keep fit and healthy for, such as: a marathon, beach holiday or adventure holiday with Trek America, will no doubt give you the strength to withstand the offer of more food from generous in-laws and if you can stick to a healthy plan this winter then you’ll be raring to go in the New Year – good luck!

Chris is in training for the Brighton marathon and eyeing Christmas with a modicum of fear and trepidation.

5 Great Snacks You Can Eat At Your Desk Without Putting On Weight

hard sitting at a computer

It’s hard sitting at a computer all day because it’s easy to snack on the wrong types of food. If you snack too often you can end up putting on a lot of weight. You won’t have to worry about snacking any longer because there are a number of great ways you can eat at your desk without it affecting you in a negative way. Here are a few examples you can test out the next time you’re back in work.

A box of crunchy vegetables


You don’t need to listen to me talk about how great vegetables are for the next 5 minutes. I’m sure you know they are essential if you want to stay healthy, but they also happen to be very low in calories which means you can eat lots of them without putting on weight. Once they’re sitting inside your stomach they will also stop you from getting hungry. If you cut some up before you go to bed at night you can put them in a box and snack on them while you’re sitting at your desk the following day.

A small handful of nuts


Nuts are another food group you should include in your diet, but most people don’t appreciate how good they actually are. You do have to be careful when snacking on nuts because they are calorie dense. They are full of good fats you need in your diet, but eat too much of them and you will have to run for hours to burn them off. Luckily they do help to scare hunger pangs away, but just take a small handful of them each day so you don’t over-indulge by accident.

A few pieces of fruit


Don’t be scared of fruit even though it contains a lot of sugar. Fruit will only make you fat if you eat far too much of it, but if you eat a few pieces every day you have nothing to worry about. It happens to contain many wonderful vitamins and minerals too. Try to stay away from liquid fruit because you will end up taking in far too many calories. That means you should stay away from smoothies and fruit juice. If you stick to whole fruit you have a tasty snack that is good for you.

A flask of vegetable soup

vegetable soup

Someone who works outside might decide to take a flask of coffee with them to work because it will keep them warm. You could easily take a flask and fill it with vegetable soup. Just make sure you put the soup through the blender because you don’t want lots of vegetables getting stuck inside your flask when it’s time to snack. Vegetable soup won’t contain many calories and you’ll never feel hungry because your stomach will be full of warm liquid.

A meat or tuna salad box

salad box

Salad probably contains less calories than everything else on the list and if you take a box of it into work you can snack on it when you’re hungry. If you want to make it a little tastier you can add some lean meat or tuna to it. Don’t go crazy with different sauces because they will send your calorie intake through the roof. If you get creative there are literally thousands of different salad box combinations you can come up with and each one will taste great.

Taste is overrated

Nobody is trying to say these snacks will taste better than a chocolate bar or a slice of pizza, but at the end of the day they don’t have to taste great. You only snack because your stomach is empty and you’re bored, so start eating the foods we talked about and you will finally get your weight under control.

This article is authored by Peter King. He practices at Laser Medical Centre, leading skin rejuvenation specialists in Toronto. Peter is a huge MMA fan and hits the local dojo on weekends.