super foods

FORMULA 18: Healthy Hair on the Fast Track


What if there was a treatment that offered long-term protection, strengthened the hair fiber and created a smoother appearance? There is, and it's FORMULA 18, F18 for short, developed by Enjoy Hair Care. We at Karline's Salon like to Read more

Mineral Deposits May Be Wrecking Your Hair Even If You Have Soft Water | BELLEMOCHA.com


... this morning, I stumbled upon a study on the impact of hard water on the hair and suddenly, I'm fully recommitted rewarding my hair and skin with soft water once again. We already know that hard water chemical deposits Read more

A Shot of HydraTriplex


Karline's Salon clients love the Paul Mitchell Awapuhi Wild Ginger product line and the new HydraTriplex Treatment is yet another reason why. The treatment restores moisture and makes the hair 82 percent softer and more manageable. The professional application Read more

The Guiding Principles of Healthy Hair Care


Class is now in session, and it is time to go back to basics.  Whatever your hair type and texture, review the five principles of healthy hair care: cleansing, daily moisturizing, regular deep conditioning, low manipulation/protective styling, and nightly Read more

How Mean is Chlorine?


How mean is chlorine? In a nutshell, very, especially when you live in the South Florida tropical paradise where the pool is your playground.  Chlorine is a bully and can wreak havoc on natural, color or chemically-treated (think relaxed) Read more

Mane-ly on Monday: Summer Hair Maintenance


Mane: a reference to hair Monday: the second day of a hair professional’s weekend Even on a stylist’s day off, she – that would be me – is still thinking about your hair! Welcome to my Mane-ly Monday, a time and Read more

The Undercut


What's old is new and in again! That's the story with the undercut, a style the beauty blog POPSUGAR acknowledged has long been rocked by women of color and names one of the trendiest of the year. It's a Read more

Super Foods for Healthy Hair and Skin


Karline's Salon Note: We all know how eating what's right contributes to overall health, but take a look at the list of 30 super foods for healthy hair and skin.  You'll see some surprises, as well as, recipes for Read more

Mane-ly on Monday: Healthy Hair is Good Hair, Period!


Mane: a reference to hair Monday: the second day of a hair professional’s weekend Even on a stylist’s day off, she – that would be me – is still thinking about your hair! Welcome to my Mane-ly Monday, a time and Read more

Mane-ly on Monday: Thank U Prince


Mane: a reference to hair Monday: the second day of a hair professional’s weekend Even on a stylist’s day off, she – that would be me – is still thinking about your hair! Welcome to my Mane-ly Monday, a time and Read more

Super Foods for Healthy Hair and Skin

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Karline’s Salon Note: We all know how eating what’s right contributes to overall health, but take a look at the list of 30 super foods for healthy hair and skin.  You’ll see some surprises, as well as, recipes for each one. My personal favorites, sweet potatoes and kale, rank #1 and #3, respectively. Change up your daily menu for a healthy and beYOUtiful transformation. -Karline Ricketts

 

30 Foods to Eat for Healthy Hair and Skin

Posted on May 9, 2016 by Natalie Morin

Shutterstock

Americans spend over $55 billion a year on their appearances, according to a 2014 report on the cosmetics industry. People spend plenty of time and money on hair, clothes and even physical enhancements, such as plastic surgery.

But there are many ways achieve aesthetic benefits without a salon or a pill — naturally, through the food you eat. We are constantly bombarded with new studies and articles telling us that the food we’re eating is bad for our health. But there are some fruits and vegetables that have natural benefits, spanning beyond simply helping shrink your waistline.

HealthGrove identified five vitamins and minerals that support skin and hair health, based on multiple reputable journals and health sites, including the National Institutes of Health and WebMD. The health data site, part of the Graphiq network, then created a Healthy Hair and Skin Index on these micronutrients and found the 30 foods from their nutrition topic with the highest index scores. Data for nutrition information comes from ESHA.

After calculating the index, the list was pared to remove obscure foods. Ties go to the food with a higher “nutrient score,” a rating developed by HealthGrove to evaluate the overall nutritional benefit of a food. It’s calculated by dividing the “good” nutrient content of a food (such as vitamins, minerals and fiber) by the “bad” nutritional content (such as fat and sodium). HealthGrove also added a recipe as an example of how to cook each food.

Note: HealthGrove does not calculate the nutrient score of foods that have insufficient values for certain nutrients, reported by the USDA.

#30. Pacific Halibut

Healthy Hair and Skin Index: 81.6
Calories per serving: 94
Serving size: 3.0 ounces (85.05g)
Nutrient score: B+
Good source of: Vitamin D (49.1% DV)

Try this recipe for Thyme & Sesame Crusted Pacific Halibut.

#29. Zucchini

Healthy Hair and Skin Index: 81.6
Calories per serving: 18
Serving size: 0.5 cup (120g)
Nutrient score: A+
Good source of: Vitamin A (26.8% DV)

Try this recipe for Mediterranean Zucchini Noodles.

#28. Steamed Clams

Healthy Hair and Skin Index: 81.7
Calories per serving: 126
Serving size: 3.0 ounces (85.05g)
Good source of: Vitamin C (31.3% DV)

Try this recipe for Scott Ure’s Clams and Garlic.

#27. Cranberry Juice

Healthy Hair and Skin Index: 82.1
Calories per serving: 116
Serving size: 1.0 cup (253g)
Nutrient score: B-
Good source of: Vitamin C (39.2% DV)

Try this recipe for Homemade Cranberry Juice.

#26. Oil-Roasted Almonds

Healthy Hair and Skin Index: 82.1
Calories per serving: 238
Serving size: 0.25 cup (39.25g)
Nutrient score: A-
Good source of: Vitamin E (50.63% DV)

Try this recipe for Ginger Almonds.

#25. Green Peas

Healthy Hair and Skin Index: 83.3
Calories per serving: 59
Serving size: 0.5 cup (72.5g)
Nutrient score: A
Good source of: Vitamin C (48.3% DV)

Try this recipe for Crunchy Roasted Green Peas.

#24. Sunflower Seeds

Healthy Hair and Skin Index: 84.5
Calories per serving: 204
Serving size: 0.25 cup (35g)
Nutrient score: A
Good source of: Vitamin E (61.14% DV)

Try this recipe for Lime Toasted Sunflower Seeds.

#23. Lemon

Healthy Hair and Skin Index: 84.7
Calories per serving: 24
Serving size: 1.0 lemon (84g)
Nutrient score: A
Good source of: Vitamin C (74.2% DV)

Try this recipe for Healthy Lemonade.

#22. Pea Pods

Healthy Hair and Skin Index: 85.8
Calories per serving: 34
Serving size: 0.5 cup (80g)
Nutrient score: A+
Good source of: Vitamin C (63.9% DV)

Try this recipe for Spicy Grilled Pea Pods with Chili Soy Glaze and Mint.

#21. Red Grapefruit

Healthy Hair and Skin Index: 86.3
Calories per serving: 48
Serving size: 0.5 cup (115g)
Nutrient score: A-
Good source of: Vitamin C (59.8% DV)

Try this recipe for Ruby-Red Grapefruit Cocktail.

#20. Broccoli

Healthy Hair and Skin Index: 86.3
Calories per serving: 26
Serving size: 0.5 cup (92g)
Nutrient score: A+
Good source of: Vitamin C (61.5% DV)

Try this recipe for Light & Easy Broccoli Salad.

#19. Brussels Sprouts

Healthy Hair and Skin Index: 87.2
Calories per serving: 28
Serving size: 0.5 cup (78g)
Nutrient score: A-
Good source of: Vitamin C (80.6% DV)

Try this recipe for Shaved Brussels Sprout Salad with Apples and Walnuts.

#18. Lima Beans

Healthy Hair and Skin Index: 87.4
Calories per serving: 320
Serving size: 1.0 package (311g)
Nutrient score: A-
Good source of: Vitamin C (66.3% DV)

Try this recipe for Succotash of Fresh Corn, Lima Beans, Tomatoes and Onions.

#17. Strawberries

Healthy Hair and Skin Index: 88
Calories per serving: 45
Serving size: 20.0 berries (140g)
Nutrient score: A-
Good source of: Vitamin C (137.2% DV)

Try this recipe for Chocolate-Covered Strawberries.

#16. Carrots

Healthy Hair and Skin Index: 88.2
Calories per serving: 16
Serving size: 1.0 carrot (46g)
Nutrient score: A
Good source of: Vitamin A (156.7% DV)

Try this recipe for Roasted Carrots.

#15. Orange

Healthy Hair and Skin Index: 88.6
Calories per serving: 107
Serving size: 1.0 cup (170g)
Good source of: Vitamin C (201.2% DV)

Try this recipe for Carrot-Orange Juice.

#14. Sockeye Salmon

Healthy Hair and Skin Index: 88.9
Calories per serving: 161
Serving size: 4.0 ounces (113.4g)
Nutrient score: B+
Good source of: Vitamin D (125% DV)

Try this recipe for Broiled Sockeye Salmon with Citrus Glaze.

#13. Canned Pumpkin

Healthy Hair and Skin Index: 89.2
Calories per serving: 42
Serving size: 0.5 cup (122.5g)
Nutrient score: A
Good source of: Vitamin A (381.3% DV)

Try this recipe for Black Bean, Corn and Pumpkin Stew.

#12. Bitter Melon

Healthy Hair and Skin Index: 89.3
Calories per serving: 21
Serving size: 1.0 melon (124g)
Good source of: Vitamin C (173.6% DV)

Try this recipe for Stuffed Bitter Melons.

#11. Swordfish

Healthy Hair and Skin Index: 89.4
Calories per serving: 163
Serving size: 4.0 ounces (113.4g)
Nutrient score: B
Good source of: Vitamin D (158.2% DV)

Try this recipe for Pan-Roasted Swordfish Steaks with Mixed-Peppercorn Butter.

#10. Pacific Oysters

Healthy Hair and Skin Index: 89.6
Calories per serving: 92
Serving size: 4.0 ounces (113.4g)
Good source of: Zinc (125.6% DV)

Try this recipe for Pacific Oysters with Sweet Soy and Ginger.

#9. Rainbow Trout

Healthy Hair and Skin Index: 90.2
Calories per serving: 160
Serving size: 4.0 ounces (113.4g)
Nutrient score: B+
Good source of: Vitamin D (180% DV)

Try this recipe for Rainbow Trout Baked in Foil with Tomatoes, Garlic and Thyme.

#8. Spinach

Healthy Hair and Skin Index: 90.2
Calories per serving: 21
Serving size: 0.5 cup (90g)
Nutrient score: A+
Good source of: Vitamin A (188.7% DV)

Try this recipe for Banana, Chia and Spinach Smoothie.

#7. Butternut Squash

Healthy Hair and Skin Index: 90.6
Calories per serving: 41
Serving size: 0.5 cup (102.5g)
Nutrient score: A+
Good source of: Vitamin A (228.7% DV)

Try this recipe for Butternut Squash Soup.

#6. Beet Greens

Healthy Hair and Skin Index: 91
Calories per serving: 19
Serving size: 0.5 cup (72g)
Nutrient score: A-
Good source of: Vitamin A (110.2% DV)

Try this recipe for Simple and Delicious Beet Greens.

#5. Papaya

Healthy Hair and Skin Index: 91.2
Calories per serving: 84
Serving size: 0.25 large (195.25g)
Nutrient score: A-
Good source of: Vitamin C (198.2% DV)

Try this recipe for Tropical Papaya Boats.

#4. Collard Greens

Healthy Hair and Skin Index: 91.4
Calories per serving: 31
Serving size: 0.5 cup (85g)
Nutrient score: A+
Good source of: Vitamin A (195.4% DV)

Try this recipe for Vegetarian “Southern-Style” Collard Greens.

#3. Kale

Healthy Hair and Skin Index: 91.7
Calories per serving: 18
Serving size: 0.5 cup (65g)
Nutrient score: B+
Good source of: Vitamin A (177.1% DV)

Try this recipe for Baked Kale Chips.

#2. Red Bell Pepper

Healthy Hair and Skin Index: 92.3
Calories per serving: 25
Serving size: 8.0 slices (80g)
Nutrient score: A
Good source of: Vitamin C (170.3% DV)

Try this recipe for Spanish Quinoa Stuffed Peppers.

#1. Sweet Potatoes

Healthy Hair and Skin Index: 93
Calories per serving: 162
Serving size: 1.0 large (180g)
Nutrient score: A-
Good source of: Vitamin A (691.8% DV)

Try this recipe for Mediterranean Baked Sweet Potatoes.

Learn More About Your Favorite Foods on HealthGrove


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