Monday, June 6, 2011

Helpful Table for Healthy Hair

Hello again Beauties!

After I wrote everything about the food, I discovered this helpful chart on Grow Afro Hair Long. It has some great breakdowns of the vitamins you need, what they do, and where to find them in your foods. It also has a sample diet. Overall, its a great resource.


Vitamins & Foods That Promote Healthy Hair Growth

Vitamins
Functions
 Found Naturally in
Vitamin A* RDI 5,000 I.U/RDA 5,000 I.U.
Promotes normal growth, healthy teeth, nails, hair, bones, glands. Essential for night vision.
Fish liver oils, dairy products, liver, dark green/yellow vegetables, pumpkin.
Vitamin B-1 (Thiamin)
* RDI 1.5 mg/RDA1.5mg
It is essential for healthy growth of hair, skin, muscles, brain and nervous system. Is useful in times of stress and have also been used to treat fatigue, irritability, and depression,
Green vegetables, corn , potatoes, oats, rice plums, raisins, nuts, yeast, ham.
Vitamin B-2(Riboflavin)
* RDI 1.7 mg/RDA1.7mg
Prevents dandruff and helps with the absorption of iron.
Liver, cheese, milk, eggs, avocados, green/yellow vegetables, grains, nuts.
Vitamin B-3 (Niacin)
* RDI 20mg/RDA 20mg
Produces blood flow to the follicle to produce hair growth.
Lean meats, liver, poultry, fish, cheese nuts, prunes, potatoes.
Vitamin B-5 (Pantothenic Acid)
* RDI 10mg/RDA 10mg
Produces hair growth and stimulation of new growth
 Beef, chicken, liver, eggs, salmon, clams, royal jelly, rice, avocados, grains, nuts.
Vitamin B-12 (Cyanocobalimin)
* RDI 6mg/RDA 6mg
Stimulates hair growth.
Beef, liver, egg yolks, crab, clams, sardines, salmon, oysters, herring.
Biotin
V
itamin H (Biotin)
* RDI 0.3mg/RDA 300mcg
Thickens the hair strand
Biotineef liver, royal jelly, nuts, egg yolks, chicken, soybeans, sardines, yeast, milk.
Choline Bartrate
Keeps the hair root moist
eggs, soybeans, peanuts, liver
Folic Acid (Part of B-Complex)
* RDI 4mg/RDA 400mcg
Cell renewal to grow hair
Liver, grains, nuts, yeast, dates, oranges, green leafy vegetables, brown rice.

Minerals & Foods That Promote Healthy Hair Growth

Minerals 
Functions
 Found Naturally in
Copper
* RDI 2mg/RDA 2mg
Prolongs your original hair color
Liver, shellfish, nuts, dry beans, oats, raisins, broccoli, drinking water, garlic, avocados.
Iodine
*RDI 150mcg/RDA 150mcg
Regulates the thyroid hormone for hair growth.
Shellfish, cod liver oil, milk, garlic, cheese, iodized salt, soy beans, mushrooms.
Iron
* RDI 18mg/RDA 18mg
Helps reduce balding-Hair falling from the root.
Liver, meats, eggs, nuts, grains, raisins, green vegetables, beets, soybeans.
Manganese
* RDI 2mg/RDA+
Produces growth of the hair and nails.
Liver, green vegetables, beans, grains, egg yokes, nuts, seaweed, pineapple.
Selenium
* RDI 70mcg/RDA+
Strengthens hair strands
Seafood, meat broccoli, onions, tomatoes, yeast, corn oil, brown rice, molasses.
Zinc
* RDI 15mcg/RDA 15mg
Produces hair growth and maintains natural hair color
Shellfish, liver, poultry, nuts, egg yokes, lamb, green vegetables, seeds, soy beans.

Sample Hair Growth Diet--With B-complex & Minerals

Breakfast
Lunch
Dinner

Description: http://www.growafrohairlong.com/images/purplefood.jpg
Raisin bran cereal with milk or soy milk (Iron)
An apple & peach
Orange juice (vitamin C)
Dark meat turkey sandwich with tomatoes & spinach lettuce (copper, b-3-niacin)
(b-9-folicic acid)
Apple juice (vitamin C
Basmati rice pilaf (all B vitamins)
Spinach salad with multiple fruits, nuts, and berries (all B Vitamins)
Apple Juice (vitamin C)
Bran muffin (Iron)
scrambled eggs (choline bitartrate-lecithin)
Apple (vitamin C)
Orange juice (vitamin C)
Canned mackerel (patties) (Vitamin A)
Basmati rice (all B vitamins)
green beans(inositol)
whole grain dinner roll (B vitamins)
sweet potato pie
Spinach Salad (folic acid-b-9)
Chicken Taco Salad with olives, tomatoes, cheese, onions, mushrooms, (protein, biotin, vita E, vita A, manganese
cranberry juice (vitamin A)
Spinach salad with multiple fruits, nuts, and berries (all B Vitamins
Bran flakes cereal with milk or soy milk (iron)
a fruit bowl e.g., bananas
grapes
melons
watermelon
pineapples
orange juice (potassium, B-1, inositol, Folic Acid, B-6, Vitamin C)
Beef liver & onions (choline bitartrate-lecithin)
Brown rice(biotin)
whole grain dinner roll (all b vitamins)
Spinach salad with multiple fruits, nuts, and berries (all B Vitamins)
Apple juice (vitamin C)
Homemade chicken soup (protein)
Spinach salad with multiple fruits, nuts, and berries (all B Vitamins)
Farina with dried fruit (iron, protein, calcium, and Iron
Orange juice (vitamin C)
Spaghetti with tomato sauce (manganese and Vita B-3)
Spinach salad with multiple fruits, nuts, and berries (all B Vitamins)
Teriyaki beef bowl-with Basmati rice (vitamin B vitamins)
Spinach salad with multiple fruits, nuts, and berries (all B Vitamins)
cranberry juice (vitamin C)
B Vitamin Snacks & Minerals
Sesame sticks
sunflower seeds
macadamia nuts
pumpkin seeds
corn nuts
raisins
Dried apricot fruit
Daily Food Substitutes
black strap molasses
lecithin granules
Foti root
Flax seed
sesame seeds
brewer's yeast
Salad Enhancements
dried fruit
dry roasted pea snacks
sunflower seeds
raisins
tofu
string beets
soy nuts
chic peas
black beans
sun dried tomatoes
olives
bean sprouts
alfalfa sprouts
cottage cheese
avocado
Sugar alternatives
raw sugar
date sugar
honey
maple syrup
brown sugar
fructose
Breads
whole grain breads
***White flour
White sugar
white rice
All have no vitamins and minerals
Counteracts Vitamins & Minerals
coffee
excessive alcohol
cigarette smoking
birth control pills
heavy medications
disease


1 comment:

UntrainedHairMom said...

interesting and helpful! thanks. new follower :) come by and check us out

http://untrainedhairmom.blogspot.com