Superfoods for Incredible Hair

By Lucy Danziger, SELF Editor-in-Chief -

Iron
Iron helps bolster hair growth. Find it in meat, shellfish, fortified grains and leafy greens.

Protein
Protein is the building block of every strand, but it can be high in fat. To keep your saturated fat intake low, opt for lean cuts of meat, mix light meat with dark, or choose seafood.

Biotin, B6 and B12
Biotin, B6 and B12 promote new growth within the follicles. Good sources include whole-grain breads, oatmeal, skim milk, lowfat cheese, eggs, salmon, nuts and nut butters.

Zinc
Zinc strengthens natural oils that coat the hair shaft, creating shine. Feast on meat, nuts, chickpeas, pumpkin seeds and yogurt.

Vitamin C
Vitamin C helps promote cell renewal in the scalp. Get your fill in the form of brightly colored fruits and veggies. Strawberries and kiwis are surprising super sources, as are raspberries, mangoes, oranges and red bell peppers.

Vitamin A
Vitamin A is also a hair helper; look for it in apples, apricots and sweet potatoes.

Antioxidants
Antioxidants found in herbs, dark chocolate and fresh berries promote a healthy scalp by sparking cell turnover.

Want easy ways to weave these superfoods into your diet? Follow this sample menu by Lona Sandon, R.D., a spokeswoman in Dallas for the American Dietetic Association.

Breakfast:
Make your first meal rich in biotin and protein, hair’s primary components.
• Option 1: Whole-grain tortilla [BIOTIN] with 1 slice lowfat cheese [BIOTIN]; 2 scrambled eggs [BIOTIN]; 3 slices mango
• Option 2: 1 cup oatmeal [BIOTIN] with skim milk [BIOTIN] and a small handful of walnuts [BIOTIN] and dried apricots; 1/2 grapefruit

Lunch:
Munch on foods containing growth-promoting iron midday.
• Option 1: 3 oz roast beef [IRON] or turkey [IRON] on whole-wheat toast [IRON] with 1 slice lowfat cheese and 1/2 avocado (instead of mayo)
• Option 2: 3 oz grilled chicken breast; small baked sweet potato; salad of 4 cups romaine [IRON], 1/2 cup each red bell pepper and chickpeas; 1 tbsp olive oil and lemon juice to taste

Snack:
Antioxidant-rich bites between meals make for a healthy scalp.
• Option 1: 1/2 cup unsalted edamame [ANTIOXIDANTS] sprinkled with chili powder
• Option 2: 1 oz dark chocolate [ANTIOXIDANTS]; 1/2 cup raspberries [ANTIOXIDANTS AND BIOTIN]

Dinner:
Protein for your final meal boosts hair and your energy levels.
• Option 1: 2 1/2 cups veggie chili consisting of 1/2 cup each red kidney beans [PROTEIN], carrots, potato, peas [PROTEIN] and tomatoes
• Option 2: 6 oz grilled wild salmon [PROTEIN AND BIOTIN] or steak [PROTEIN]; a salad of 4 cups spinach, 1/2 cup orange slices, 1 oz goat cheese, a handful each of pumpkin seeds and raisins; 1 tbsp olive oil and lemon juice to taste

It's all in the hair!

Even if you can't attain your ideal body, it's nothing to get too depressed about. Seeing pictures of celebrity moms can either make you feel worse about yourself or inspire you to look your personal best. Some people hang pictures around their house and on the fridge of celebrities with nice bodies for inspiration...however, you might want to consider putting up pictures of you in your prime. It's a more realistic goal to look forward too, since you know you are capable of looking like that again.
Aside for physical fitness and body shape, there are other ways to embrace your beauty and femininity as a mom. Do your hair. Part of what contributes to the dreaded "mom" look is not the size of pants you wear, but they way you cut and style your hair....or if you do anything with it at all! Having your hair look nice can transform your entire look and take your from "tired" looking to "WHOA SEXY MAMA!"
Are you now thinking "but I don't have time to do my hair in the morning, it's a mad rush!" well, all it takes is some preparation at night after the kids are in bed. Check out my article on How to Wake Up With Nice Hair.
Invest in a few good hairstyling tools such as the Ted Gibson Professional Flat Iron or the CHI
I tried an imitation CHI ceramic hair flattener at first, but it didn't really do a great job of getting my hair straight, smooth and silky. After spending FOREVER straightening my wavy, crazy hair with not good results with the imitator, I got online and bought a CHI. It was the best investment ever! Even on days when I wake up in a rush and my hair is kind of frizzy and fro-y, I can quickly smooth it out with my CHI. It heats up incredibly fast too. If I straighten my hair at night and go to bed without a pony-tail, It looks great in the morning when I wake up. I would pretty much tell anyone that a high quality Ceramic hair straightener is essential, even if you have shorter hair.