Use the following checklist of foods and hair dietary habits to assess how nourishing your daily hair diet is for your skin, hair, and nails.
Two to three servings of protein foods, such as fish, poultry, lean meat, dried beans, and dried peas.
One tablespoon of polyunsaturated oil, such as safflower, sunflower, corn, or soy.
Six or more servings of whole grain breads, cereals, and grains.
Six to eight glasses of water or other non-diuretic fluids, such as juices, herbal tea, or roasted grain beverages.
Adequate calorie intake to maintain ideal body weight (1,600 to 2,100 calories for an adult woman; at least 1,200 calories for a woman on a hair diet; 2,300 to 3,100 calories for a man; at least 1,500 calories for a man on a*hair diet.)
One to two servings of vitamin A-rich fruits and vegetables, such as carrots, apricots, cantaloupe melon, spinach, or romaine lettuce.
A vitamin E source, such as one table-spoon cold pressed oil, wheat germ, or dark green leafy vegetables.
One to two servings of vitamin C-rich fruits and vegetables, such as oranges, grapefruit, cantaloupe, strawberries, cabbage, potatoes, green pepper, kiwi fruit, tomatoes, broccoli, or dark green leafy vegetables.
Several servings of vitamin B-rich foods, such as whole grain breads and cereals, dried beans and peas, lean meat, nonfat milk, tuna, nuts, dark green leafy vegetables, or wheat germ.
One to two servings of folic acid-rich foods, such as dark green leafy vegetables, wheat germ, dried beans and peas, asparagus, or broccoli.
Weekly exposure to sunlight or a daily serving of vitamin D fortified milk or supplement.
Two or more servings of iron-rich foods, such as lean meat, dark turkey, dried beans and peas, raisins, dried prunes, or potatoes.
Two to four servings of low-fat or nonfat milk or milk products, such as low-fat or nonfat milk, low-fat cottage cheese, part skimmed milk cheeses, yoghurt, or other calcium-rich sources, such as dark green leafy vegetables, or calcium supplements.
Two or more servings of zinc-rich foods, such as lean meat, seafood, poultry, or whole grain breads and cereals.
Low sodium intake. Limit processed and canned foods, condiments, pickles, canned soups, baking mixes, and salt.
Limit intake of alcohol, coffee, black tea, and caffeine-containing soft drinks.
Limit sugar intake.
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