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    Archive for the ‘biotin’ Category

    You Ask, I Answer: Nutrition Tips for Hair Loss

    hairlossI’ve damaged my hair over the past year from dyeing it — it’s thinner and I’m losing more than usual in the shower.

    Short of no longer putting chemicals on my hair, which is a given, is there anything I can take to help repair my hair and have it grow back healthy?

    Any vitamins, supplements, protein, etc?

    — Lexi (last name withheld)
    New York, NY

    If your hair loss was a result of nutritional inadequacy, you would be able to correct some of the damage through an appropriately balanced diet.

    Since your hair loss was caused by chemicals (rather than, say, extremely low calorie or protein intake), there isn’t a whole lot you can do from a nutritional standpoint.

    For what it’s worth, biotin, vitamin B6, vitamin E, and zinc all play an important role in hair growth and restoration, so make sure you are consuming adequate amounts of those nutrients.

    Here is a brief list detailing good sources of each:

    • Biotin: nuts, seeds, egg yolk
    • Vitamin B6: potatoes, bananas, shellfish, nuts, legumes, whole grains
    • Vitamin E: nuts, seeds, plant oils
    • Zinc: meats, shellfish, cashews, yogurt
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    You Ask, I Answer: Egg Yolks (Part 2)

    How unhealthy are egg yolks?

    Is it true that some people have more of a chance (due to genes) of producing more LDL cholesterol and [that] only these individuals should eat egg yolks in moderation?

    — Lori (last name unknown)
    Via the blog

    Egg yolks are branded with an undeserving “unhealthy” label that has proven hard to shake off.

    It was formerly believed that high intakes of dietary cholesterol resulted in high blood cholesterol levels. We now know, however, that blood cholesterol levels are linked to intakes of of trans fats and most saturated fats.

    It is true that some individuals have a genetic predisposition for high cholesterol. Consequently, they are recommended to limit their intake of whole eggs to three per week.

    If, however, you do not fall into that category, you can safely eat one egg a day.

    As far as I’m concerned, the average healthy individual should concern themselves much more with saturated fat than cholesterol.

    After all, very low intakes of cholesterol simply mean your liver makes up for it by creating more.

    As I pointed out during Season 4 of Bravo’s reality competition show Top Chef, people often make significant nutrition mistakes when avoiding meats high in cholesterol. These meats are usually much LOWER in saturated fat and, therefore, a healthier option than varieties low in cholesterol but high in saturated fat!

    Your average large egg provides 77 calories and only 1.5 grams of saturated fat. It also doesn’t hurt that it’s a good way to add riboflavin, B12, selenium, and biotin to your diet!

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    Say What?: Fred Flintstone Wasn’t a Dietitian

    According to Star Magazine, American Beauty star Mena Suvari has taken to popping three Flintstone vitamins a day in order to grow her hair (sources claim she has grown tried of her short ‘do).

    A source claims Mena does this since zinc and biotin promote hair growth.

    While true, biotin (a vitamin belonging to the B-complex) sometimes referred to as “Vitamin H” or “Vitamin B7”) is water-soluble.

    In other words, excesses of it are simply excreted in the urine, not held in a special “hair growth” reserve.

    In the case of zinc, extra supplementation only works if your body is deficient. Otherwise, you are at risk of developing toxicity.

    Apart from interfering with the metabolism of iron and copper, too much zinc (the result of consistently high doses) can also result in nausea and vomiting.

    As important as vitamins and minerals are, meeting the daily requirements of each is sufficient.

    Excess amounts go unused and, if taken is unusually large quantities, can cause more harm than good.

    Share

    Say What?: Fred Flintstone Wasn’t a Dietitian

    According to Star Magazine, American Beauty star Mena Suvari has taken to popping three Flintstone vitamins a day in order to grow her hair (sources claim she has grown tried of her short ‘do).

    A source claims Mena does this since zinc and biotin promote hair growth.

    While true, biotin (a vitamin belonging to the B-complex) sometimes referred to as “Vitamin H” or “Vitamin B7”) is water-soluble.

    In other words, excesses of it are simply excreted in the urine, not held in a special “hair growth” reserve.

    In the case of zinc, extra supplementation only works if your body is deficient. Otherwise, you are at risk of developing toxicity.

    Apart from interfering with the metabolism of iron and copper, too much zinc (the result of consistently high doses) can also result in nausea and vomiting.

    As important as vitamins and minerals are, meeting the daily requirements of each is sufficient.

    Excess amounts go unused and, if taken is unusually large quantities, can cause more harm than good.

    Share

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