“Your hair grows about 1/4 to 1/2 inch every month, and the foundation of all of our new hair, skin, and nail growth is the nutrients we eat,” says Dawn Jackson Blatner, RD, a Chicago-based dietitian.

If you want to eat your hair healthy, what foods should you choose? As with skin, omega-3 fatty acids moisturize and nourish from the inside out. Most of us don’t get enough omega-3s (good fats) and too many omega-6s (bad fats), so the hair can become dull and lackluster. Eat more salmon, sardines, almonds, flaxseed, beans, and walnuts.

Next, be sure you’re getting enough protein, in the form of beans, white meats, and vegetables. The hair is made of protein, so these foods give it fuel to grow. Protein-deficient diets can result in hair loss or slow-growing hair. Calcium is also an important mineral for hair growth, so get some low-fat milk, yogurt, and/or cottage cheese daily.

According to a Cleveland Clinic review, low iron levels can lead to hair loss. Women are usually more likely than men to be iron deficient, so ladies, beef up on foods like egg yolks, dried fruit, whole grains, spinach, broccoli, and turkey. Zinc is also important in retaining strong hair strands for both sexes—sources include oysters, nuts, beef, and lamb.

Surprisingly, coconut is considered an excellent “hair food.” Add it to desserts, salads, fruits, and rice. According to holistic healer Vasu Nargundkar, spices like cumin, tumeric, and black pepper are also hair friendly.

“The best shampoo and conditioner can’t make up for a poor diet when it comes to healthy hair,” says eHow editor Shelley Moore. “Experts agree that water, proteins and foods high in essential fatty acids are essential in a successful quest for great-looking hair.” She goes on to remind us to drink plenty of water to keep hair silky.

What about hair supplements? According to our research, food is a better source of nutrients, because food has the right combination of vitamins, minerals, enzymes, and more to properly break down and metabolize in the body. If you do decide to try supplements, however, make sure you’re not overdoing it on vitamin A, which in high doses has been linked to hair loss.

Have you found foods that make your tresses shine? Let us know!

Photo courtesy of Telise via Flickr.com.

“I just got back from Christmas,” says a caregiver on Cancercompass.com, “and I am just so sad. My dad who was diagnosed with EC [esophageal cancer] in November couldn’t eat his dinner.”

There’s no doubt that cancer, treatments, and side effects can make it harder for you to eat, and harder for your body to absorb nutrients from your food. “Our doctors have some amazing weapons in their arsenal when it comes to knocking out cancer,” says Heather Borsa, Oncology Dietitian at Elkhart General Hospital, Indiana.  “But, as effective as these treatments can be, they can sometimes play havoc with good nutrition. If you’re a cancer patient, maintaining a healthy diet is more than a ‘good idea.’ It’s critical.”

If you’re going through cancer or caring for someone who is, it’s imperative that you seek the advice of a dietitian who can attend to your particular case. In the meantime, we have a few suggestions to help you get as many nutrients as possible while going through treatment.

• If food smells bad: If you find most foods give off a smell that triggers nausea, try cooking outside on a grill. Many times the BBQ scent will smell good. Also, try foods that don’t need to be cooked, and avoid eating in rooms that are too warm or stuffy.

• If you have bitter or metallic taste: Use plastic flatware, cups, and plates. Try sugar-free lemon drops, gum, or mints. Eat fresh or frozen fruits and vegetables instead of canned. Season foods with lemon wedges and other citrus fruits (unless you have a sore mouth), or try strong flavors like onion, garlic, chili powder, mustard, oregano, rosemary, or BBQ sauce.

• If you have a sore mouth or throat: Eat soft foods that are easy to swallow. Try milkshakes, bananas, applesauce, watermelon, cottage cheese, yogurt, macaroni and cheese, custards, soups, puddings, gelatin, oatmeal, sweet mashed potatoes and vegetables, and pureed meats. Avoid citrus fruits, spicy foods, hard-crust breads, tomato juice, pickles, vinegar, popcorn, and potato chips.

• If nausea is keeping you from eating: Go for bland foods like sherbet, yogurt, toast, rice, noodles, Cream of Wheat and other cooked cereals, rice, pretzels, and canned peaches. Eat foods cold or at room temperature.

• If diarrhea is draining you of nutrients: Drink plenty of fluids, eat bland foods (as for nausea), and avoid greasy, fatty, or fried foods; raw vegetables; high-fiber foods; and foods that contain caffeine. Be careful with milk, as sometimes it can make diarrhea worse—try it in small doses. Drink and eat high-sodium (preferably sea-salt) items such as broth, soups, sports drinks, and crackers. Also, consume high-potassium items such as fruit juices and bananas.

• If regular meals aren’t working: Eat small, frequent meals every one-to-two hours. Eat whenever you feel like it, no matter what time of day. Consider having your biggest meal in the morning, when most people find their appetite is best. Also, try Sable’s Food bars. The only brand of bars developed to address the three most common complaints of cancer patients: nutrition, taste and texture.

• If you have no appetite: Eat small amounts of food throughout the day. Take snacks with you, like pudding cups, raisins, crackers, cheese, and fruit. During meals, drink only small amounts, since drinking makes you feel full. Try to get some exercise every day—walking is best. It will help you work up an appetite!

• If you need more protein: Eat more chicken, fish, milk, cheese, yogurt, eggs, nuts, peanut butter, beans, and peas. Add peanut butter to toast, bagels, crackers, bananas, apples, and celery. Add Carnation Instant Breakfast™ to milkshakes or milk. Make protein shakes with frozen blueberries, banana, soy or whey protein powder and milk or soy milk.

• If you want homemade high-calorie drinks: See the Cancer Center for lots of tasty recipes.

If you have any great recommendations for easy-to-eat, nutritious foods, please share!

Photo courtesy of Snap Village.