Top Nutritional Tips To Support Healthy Hair Growth
Richard Mitchell

1. Eat adequate amounts of protein.

Protein is composed of the amino acids essential for the building of new cells, including hair. Five amino acids are of particular relevance to hair growth – cystine, cysteine, methionine, arginine and lysine.

Inadequate protein intake over a lengthy period can force hair into the resting phase with shedding a few months later. It is obvious then that sufficient portions of protein rich foods should form part of your daily diet. The best sources of dietary protein are lean meats, fish, poultry, eggs, dairy products, soy, nuts, grains and seeds. At least 15% of your daily calories should come from protein-rich foods.

2. Eat adequate amounts of useful carbohydrates.

Carbs are an essential source of energy and help in the growth of body tissues, including hair. They are an important source of the B vitamins that are vital to healthy hair.

It is important that you concentrate on consuming non-refined carbs rather than the sugars and white flour that are so prevalent in many over-refined carb products. You should place an emphasis on consuming vegetables, fruits, whole grains, brown rice and potatoes. It is recommended that you obtain 55-60% of your daily calories from the carbohydrates found in these foods.

3. Achieve a healthy balance of dietary fats.

Fat is used in energy production and can be found in both animal and plant foods. Your body needs sufficient levels of fat to maintain good health. That fat should be obtained from a mixture of lean animal and plant sources. Roughly 25-30% of your daily calories should come from these sources.

4. The right nutritional balance is one that suits your personal circumstances.

How much of each food group you eat depends on a host of factors including age, sex, health and level of physical activity. When choosing meals and snacks, take account of the following key principles of sound nutrition:

• Eat a variety of foods.
• Apply moderation to your consumption of junk foods.
• Choose natural and lightly processed foods as often as possible.
• Do not over cook.

5. Support a nutritious diet with a few carefully chosen supplements.

Following a nutritious diet is essential for good hair health, but on its own this may not be sufficient for a number of reasons:

• Modern farming methods may deplete the nutrient quality of food.
• High stress levels may diminish nutrients in your body.
• Dieting may affect nutrient levels.
• Aging reduces the ability of our bodies to utilize certain nutrients.
• Exercise can deplete some nutrients.

It may be sufficient to supplement with a well-balanced multi-vitamin / mineral product but a number of products are available that specifically cater for the requirements of healthy hair.

You can learn more about these products by visiting the site listed below.

Richard Mitchell is the creator of the www.myhairlossadvisor.com website that provides information and guidance to those suffering from premature hair loss.

[email protected]

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Achieving Youthful Healthy Skin with Vitamins A, C and E
Charlene J. Nuble

We all want healthy skin. While the main reasons for pursuing healthy skin tend to be purely shallow and cosmetic in nature, healthy skin is beautiful and keeps us looking younger than our years and there are actually some practical health benefits to maintaining the good health for our skin. The purpose of the skin is to act as a barrier. It serves to prevent bacteria, viruses and other contaminants from entering the body and causing infection, illness and disease. There are many vitamins and minerals that help to keep skin healthy and thus be able to serve its vital role in the protection of the body.

Antioxidant vitamins such as Vitamin A, Vitamin C and Vitamin E are very important to healthy skin because it is these vitamins that share in the responsibility of controlling the damage that free radicals byproducts of energy production within the body and of environmental contaminants such as air pollution produce. Among the several types of damage done by free radicals is the destruction of collagen and elastin which are fibers that support the skin and keeps it looking supple. As these are damaged wrinkles and a lack of that youthful firmness can occur. Vitamin C also plays a part in the production of collagen making it essential to the function and look of the skin. Recent studies have found that Vitamin C and E used together may help to repair sun-damaged skin.

Vitamin A has its own important role in skin health and beauty in addition to its anti-oxidant properties. In terms of diet even small deficiencies can negatively affect the skin causing flakiness and dryness. Dryness can make lines and wrinkles that are much more apparent. Its primary use however, is as a topical solution for the treatment of severe acne and the reduction of lines and wrinkles themselves. Recent research has showed that a topical solution that contains both Vitamin A and Vitamin C can in some cases reverse the damage done by the aging process and by sun-damage.

Deficiencies in the Vitamin B complex can leave the skin prone to cracking, bleeding and dangerous skin lesions that allow all kinds of bacteria, viruses and other contaminants to easily enter the body. But in terms of strictly cosmetic concerns even a little shortage of the Vitamin B complex can result in scaly and poorly textured skin. Topical preparations have been found to play an important role in the hydrating of skin cells leading to noticeably firmer and healthier looking skin.

Vitamin K has been found to relieve those awful dark circles under the eyes. Some research has found that creams made up of both Vitamin K and Vitamin A are more effective than those that just contain Vitamin K but researchers are still following up on these results.

Minerals important to the look and to the health of the skin include selenium, copper and zinc. Selenium whether used as a topical solution or taken in the form of a dietary supplement is thought to play a big role in the prevention of skin cancer. Copper, zinc and Vitamin C work together to form elastin which helps to support skin keeping it firm and healthy.

Topical solutions and dietary supplements can help to keep the skin healthy and youthful in appearance. However, it is important to recognize that these are powerful substances and using them within the standard guidelines of dosage is essential to good health. There is such a thing as too much of abusing such natural healing powers which could then result to a not so pretty sight. But when used correctly however, your skin can look better than ever.

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About the Author

Charlene J. Nuble 2005. For up to date links and information about Vitamins, please go to: http://vitamins.besthealthlink.net/ or for updated links and information on all health related topics, go to: http://www.besthealthlink.net/

Tags: Air Pollution, Author, Bacteria Viruses, Byproducts, Charlene J. Nuble, Collagen And Elastin, Dietary Supplement, Dietary Supplements, disease, Energy Production, Environmental Contaminants, Flakiness, Free Radicals, Good Health, Health And Beauty, Health Benefits, Healthy Skin, illness, infection, prevention of skin cancer, Severe Acne, Skin Cancer, Skin Health, Sun Damaged Skin, Topical Solution, Topical solutions, Vitamin A, Vitamin B Complex, Vitamin C, Vitamin C C, Vitamin K, Vitamins And Minerals, Vitamins Minerals, Youthful Firmness —

5 Healthy Ways to Prevent and Heal Stretch Marks
Charles Kassotis

Stretch marks are a common dermatological problem in both sexes of all ages. Stretch Mark scars are formed when our skin needs to be stretched quickly. A sudden weight gain, pregnancy, puberty, height gaining, and sudden weight loss may cause cases like that. The inner layer of the skin tears as the normal production of the major protein that makes up the connective tissue in our skin, collagen, is disrupted. Trying to heal the wounds, the skin is increasing the amount of collagen in the overstretched tissue, resulting in those familiar pinkish lines.
If you are in one of these situations, watch out, you don’t want to see these lines on your skin later. Stretch Mark Treatments are often ineffective and in some cases very expensive. It is better prevent than to treat, so here are some prevention tips for you.
Follow a balanced diet. Keep your weight gain within the recommended range, as sudden weight gain or weight loss is the most common cause of stretch marks as well as other health problems. If you have weight problems or sudden weight changes consult your doctor or dietician.
Drink plenty of water. Hydration is important for your overall health and it is critical to healthy skin. Skin needs water for elasticity. Dehydration makes skin looking dry, lined and feeling delicate, being vulnerable enough for stretch marks and scars.
Vitamins are a certain way to ensure proper nutritional status and shiny strong skin in and out. All vitamins are essential for healthy skin but you can make sure that you take enough of the skin beneficial vitamins; Vitamin A is critical for normal life cycle of skin cells, vitamin C, iron and copper which are important for the synthesis of collagen, folate is important for rapidly dividing skin cells, Vitamins B1 and B2 are critical for energy production in the cells and vitamin B12 is essential for a variety of synthetic processes in the cells.
You can also use a body brush to massage the areas where you have or want to prevent stretch marks from appearing, such us the thighs, buttocks, breasts and arms. This massage will increase circulation to the area, adding points to your efforts.
Moisturize your skin externally. You can apply several moisturizing creams and oils. Daily massage the area with a substance of your choice. Olive oil, vaseline, vitamin E cream, different types of butter such us cocoa butter, coconut butter and shea butter will do fine. There are also special creams marketed especially for stretch mark prevention, formulas that are designed to help enhance collagen production and support the dermis. These moisturizers will help keep your skin supple and elastic plus serve as nutrition for your skin.
Finally, keep in mind that the appearance of stretch marks is not entirely in your hands. Heredity and skin complexion is also important. Stretch marks are the result of a healthy body trying to heal itself.
So, if despite your efforts you continue to see stretch marks on your skin, do not despair. You are a healthy individual and your marks tell a story. There are always new treatments waiting for you to try, and cosmetic science is always progressing rapidly in this direction.
About the Author

For free daily articles, ideas and tips to fight scars and stretch marks visit The Stretchmarktips.com at www.stretchmarktips.com

Tags: Author, B1 And B2, Balanced Diet, Cause Of Stretch Marks, Connective Tissue, dehydration;, Dietician, Elasticity, Energy Production, Folate, Health Problems, Healthy Skin, Mark Treatments, massage, Nutritional Status, olive oil;, Prevention Tips, Skin Cells, Skin Collagen, Skin Tears, Stretch Mark Treatments, Sudden Weight Gain, Sudden Weight Loss, Vitamin A, Vitamin B12, Water Hydration, Weight Changes, www.stretchmarktips.com —