Daily Health Advices

A shiny, healthy hair requires a combination of genetics, care and good nutrition. While you do not have much control over your DNA it can avoid the abuse to the hair and eat the nutrients needed for hair that looks an enviable.

These recommendations have the dual purpose of providing you a strong and take care of your hair weight.

To start the day. Biotin and protein ingested, main components of the hair.

Breakfast 1. Wheat tortilla with a slice of low fat cheese, two eggs and half a cup of mango juice.

Breakfast 2. A cup of oatmeal with low fat milk with a small portion of nuts and dried apricots ½ cup orange juice.

Breakfast 3. One cup low-fat yogurt with ½ cup peach or cantaloupe and ½ cup of muesli (granola) low in fat.

At noon. Iron promotes hair growth and vitamin C in peppers and lemon helps the absorption of minerals.

Lunch 1. Roast beef or turkey sandwich (3 ounces) into whole-wheat toast with a slice of low fat cheese and half an avocado.

Lunch 2. Breast of grilled chicken (3 ounces), a small baked sweet potato, lettuce, red peppers, chick peas (½ cup each) with olive oil and a tablespoon of lemon game.

Something light. Snacks that most benefit your hair are herbs, dark chocolate and berries which contain antioxidants that renew the cells in the scalp.

Snack 1. Sliced tomatoes with a tablespoon of dried basil and grated Parmesan cheese.

Snack 2. ½ cup unsalted edamame sprinkled with chili powder.

Snack 3. An ounce of dark chocolate and ½ cup of raspberries.

Snack 4. Middle pita with two tablespoons of tahini sauce.

At night. End the day with foods rich in protein, but be careful to limit your intake of saturated fat, choose lean cuts or opt for seafood.

Dinner 1. 2 ½ cups vegetable chili: red beans, carrots, potatoes, peas and tomatoes (½ cup each).

Dinner 2. 6 ounces of salmon or grilled steak, spinach salad with orange slices, 1 ounce of goat cheese, pumpkin seeds and raisins (a handful of both), a tablespoon of olive oil and lemon juice.

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