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Essential Repair Diet


Essential Repair Diet

Essential Repair Diet

To prevent hair loss and aid in hair re-growth & recovery we need to be aware of an  Essential Repair Diet: In short if we don't eat the right foods,& get the right vitamins & minerals to support hair growth, or make up for deficiencies caused by changes within our own bodies we may suffer from unwanted hair loss. 

You are looking for Essential Repair from the inside --> out! You are looking for a a good, essential repair healthy hair diet and at least using a vitamin nutritional supplement (or specific Vitamins for Hair Growth). This is not new or cutting edge  information but rather a quick general overview (or review) of basic information related to hair and diet.

In some cases finding our Essential Repair Diet can be as easy as writing down what we are eating and comparing this to what we the experts say we should be eating. For this purpose and in alphabetical order: carbohydrates,  fats,  proteins, and water,  are the basic building blocks of a good diet. So first write down what you are eating and review to sure you start with a good diet before making any further adjustments. (see **** below for tables to showing  both the USDA, the Harvard, & vegetarian  minimum dietary recommendations.)

If you have a history of hair loss in the family you are probably already using the vitamins targeted at hair growth or preventing hair loss. You already know the family history leans in the direction of hair loss. So you are looking to find the combination of diet and supplements that will reduce your specific hair loss problem for your. Luckily what is good for your hair, is also good for your entire body. The trick is finding and using the combination of diet and food supplements that keeps you hair healthy and growing. It is possible that mom, dad and both grandparents were not even aware that diet could be a contributing factor. On the other hand they may have discovered how to correct their problem with diet so start by asking family members (especially those with hair) if they had any experience with hair loss.  Asking family members is particularly important for women, as hair loss can be a side effect of hormone changes after pregnancy and during menopause. Hormone replacement therapy may also help, reduce or stop hair loss. 

It is lucky for us that diet is something we all do every day. Getting advice from a dietary specialist can cost us some up-front money but it may also save a lot of time. Professional help is generally a wise investment where own health is concerned. just ask the dietary specialist if they have experience with hair loss prevention or hair loss reversal diets. If they do not have hair loss dietary experience perhaps they have a colleague that does. Even if they do not know anyone you have made them aware of your "hair loss priority" so then ask them if they are willing to work with you to find your answers for your hair loss. In short we need to A)- learn  to pay attention -- and B)- have the patience to discover those things that working for us. Just be aware that this process does not happen overnight it takes a relatively long period of time (3 months to a year) to see any changes at all in our hair.

For example, being overweight runs on my side of the family. My daughter wisely decided being so much overweight was threatening her long term health so she went in for lap-band surgery. One of the side effects was hair loss (no disappearing hair now but noticeable, falling out, hair loss). This hair loss was and and still is an expected side effects of the large reduction in protein that goes along with the "lap-band diet."  After all, our hair is a protein that grows out of the hair follicles. In her case she knew this could happen. Just like many mothers tell their daughters that after you have a baby you may experience hair loss. It seems that while you are carrying the baby your hormones change and you "keep your hair longer." Then after the baby comes the hormones change again and you loose the extra hair your "baby on board" hormones were helping you keep.  In both cases (the decision to loose excess, almost life threatening, weight, ...  and the decision to have a child) the hair loss is a side effect and the main goals (gaining an over-all healthy weight and having a baby) are much more important than the temporary changes in hair density.

The easiest thing to do is take a pre-formulated, essential repair diet supplement. If you have done this and still have a hair growth problem, here is a starting place for your review. It is like a "homework assignment" that you can apply to your life and take with you, to your nutritional specialist, if you are not getting the desired increase in hair growth, you want. Remember hair grows only 1/2" per month and it takes your body 3 to 4 months to react to changes you are making in your diet and food supplements. So if you are healthy and have the time, start taking supplements and see if your hair improves. Keep accurate records of what you have tried, to take to a nutritional specialist (hopefully you started with a nutritional specialist) if you do not see the increased hair growth you desire. Here is a chart of the vitamins & minerals associated with hair growth and the foods where you would find them.

 Vitamin A  Vitamin B  Biotin  Vitamin C  Copper  Iron  Zinc  Protein  Water
 5,000 IU B6 -(pyridoxine)
(2-milligm)
B12 -
(6-microgm)
folic acid -
(400-microgm)
  300  micrograms
(the body usually makes all we need)
60 milligrams 2 milligrams  18 milligrams 15 milligrams  Vegetarians see the note  *  64 ounces
 Here are what plants (top) and meats (bottom) that are good sources of the vitamins and minerals listed above 
 red, yellow, and orange fruits and vegetables as well as some dark green leafy vegetables. soybeans
Whole grains, cereals, nuts, and legumes
  citrus fruits
berries
melons
peppers
dark green leafy vegetables
potatoes
tomatoes
liver
seafood
seeds
nuts
(try adding a few sunflower seeds to your salad)
spinach
red kidney beans
and bran
eggs
milk
whole-grains
nuts
seeds
legumes
soy products  
liver
fish oil
eggs
fortified milk
chicken
fish
pork
liver
kidney
      meat animal &   seafood. meat
poultry
fish
eggs
milk
cheese
yogurt
 
 Here are symptoms that could result from the lack of the item at the top of the column  
dandruff,
hair loss
increased   shedding,
damaged hair,
slow re-growth
 cradle cap
in both children and adults
splitting,
breaking hair and ends
hair shedding


too little copper or too much zinc

fatigue,
weakness,
poor health
dandruff,
hair loss
NOTE: too much zinc can "eat up the copper your hair needs"
hair loss (see example stories above)  
* If you are a vegetarian you probably already know you need all of the nine (9) essential amino acids to build a complete protein molecule for your body. You must eat a balanced variety of plant foods together, at each meal, to be sure you receive the correct combination and amounts of all 9 amino acids with each meal. If you are not sure get help balancing food combinations so you end up with all 9 amino acids at each meal. Eating the balanced combination of amino acids allows your body to make the protein it needs. By not eating meat you have also lost a a major source of iron, zinc, and vitamin B12 and you should make appropriate adjustments to compensate for these expected reductions. 

Recent Supplemental Foods that provide all over benefits include:
 3-5 servings/ week  2-3 servings/ week 3-5 servings/week  3-5 servings/week   daily  = 400 iu  3-4 servings/ week
Low fat yogurt
with live cultures
 salmon or
 mackerel
 beans & lentils with cheese*  tomatoes
 red oranges
 orange juice
 low fat milk
 berries
probiotic bacteria
calcium
  has omega-3
  fatty acids
 protein /low fat  lycopene  vitamin D  anthocyans
 vitamin c
 folic acid

* according to "Diet for a Small Planet" beans are missing part of the amino acids needed to form a complete protein molecule.  You get the missing part of the amino acid from cheese. So adding cheese on top ob beans gives you all of the  amino acid building blocks you body needs to make the protein molecule.



If you are looking for Essential Repair from the Outside of the hair (hair & scalp optimization, hair conditioning systems, deep conditioning systems etc.) see Essential Repair where we've listed the products you'll need to create your own Essential Repair regime to restore your hair to a beautiful, healthy condition and protect it from further distress. We've divided Essential Repair into two categories: Essential Repair for Normal Hair and Essential Repair for Color Treated Hair. Products are listed by Brand, but you can always mix and match from different brands to get the perfect, most affordable, Essential Repair products you need.  Plus try a Scalp Wellness Shampoo and Conditioner.

Also see Damaged Hair, Best Deep Conditioner for Damaged Hair, Best Hair Conditioner, Conditioner, Conditioning Masques,


** Recommended Daily Allowance (RDAs)  is defined by the government board to mean:  "the levels of intake of essential nutrients considered, in the judgment of the Food and Nutrition Board on the basis of available scientific knowledge, to be adequate to meet the known nutritional needs of practically all healthy persons." The RDA should not be confused with nutritional requirements. Individual requirements vary due to genetic differences, and many other factors. Therefore, the RDAs represent estimates that exceed the requirements of most people. They were not intended to be as a guide for optimal individual nutritional needs, which vary depending on age, gender, weight, height,  and general health of each person. In short if you are serious about optimizing  your diet you need the help of a health care professional who has been trained to adjust diets based on your specific needs. 

 Vitamin A  Vitamin B  Biotin  Vitamin C  Copper  Iron  Zinc  Protein  Water
 10000 iu  B6 -  50mg  300 mcg  3000mg  3mg  18mg  50mg  4oz  64oz = 2 quarts
   B12 - 300 mcg              

*** Warnings: here are some warnings we found while reading various articles related to nutrition.

  • Except for vitamins A and D, it's not harmful to consume two to three times the recommended levels of vitamins.
  • Additionally, where hair is concerned too much zinc causes a reaction in the body that gives the same end result as too little copper (think of zinc as the pack man video game character eating the copper).
  • Iron supplements should be taken only if a deficiency exists. Instead we suggest eating the foods rich in iron, listed below.  If you are going to take an iron supplement, always take it separately, rather than in a multivitamin and mineral formulations. Do not take iron with a supplement containing vitamin E, and of course do not take vitamin E at the same time you are taking your iron.
  • If you smoke cigarettes you need at least twice the normal amount of vitamin C

**** Food groups from - the food pyramid guide  (shown here in chart format) - suggested minimum daily requirements

 Food Group  Where to find it   Servings /day
 Fats Oils & Sweets    use sparingly 2oz
 Dairy  Milk Yogurt Cheese  2-3 cups
 Protein  meats, poultry, fish, dry beans, nuts  2-3 ounces
 Vegetables    3-5 cups
 Fruits    2-4 servings
 Grains  bread, cereal, rice, pasta  6-11slices

from the Harvard pyramid (shown here in chart format)   - suggested minimum daily requirements

 Food Group  Where to find it   1- serving size equals  
 whole grain food  oatmeal, whole wheat bread, brown rice  1 piece or 4oz              per meal
 plant oils  olive, canola, corn,& or sunflower oil                  2oz               per day
 vegetables  in abundance                  6oz   3-per day
 fruit    1-fruit  or  4oz    2-3 per day
 nuts or legumes                    2oz  1-3 per day
 dairy    8oz non fat or 4oz whole  1-2 per day
 poultry fish or eggs    4oz or 1 egg  1-2 per day
 white rice, whit bread
 potatoes, pasta
 sweets
   sparing use  
 red meat butter    sparing use  

from the vegetarian food pyramid  (shown here in chart format)  - suggested minimum daily requirements

Food Group  standard food  serving size  calcium fortified foods
 (8 servings per day for adults)
 serving size  servings
 Fats  oil margarine  1 tsp      2 per day
 Fruits  whole fruit
 cut up or cooked fruit
 fruit juice
 dried fruit
 1 medium
 1/2 cup
 1/2 cup
 1/4 cup
 fortified fruit juice
 1/2 cup
 1 medium
 1/2 cup cut up / cooked
 1/4 cup dried
 2 per day
 Vegetables  cooked
 raw
 juice
 1/2 cup
 1 cup
 1/2 cup
 bok choy, broccoli, collards,
 Chinese cabbage, kale,
 mustard greens, okra

 fortified tomato juice
1 cup cooled or
2 cups raw


1/2 cup
 4 per day
 Protein  beans peas lentils
 tofu or tempeh
 nuts
 nut or seed butter
 meat analog
 1/2 cup
 1/2 cup
 1/4 cup
 2 tbsp
 1 oz
 almonds
 soy nuts
 fortified soy milk
 cooked soy beans
 calcium rich tempeh or tofu
 almond butter
 sesame tahini
 1/4 cup
 1/4 cup
 1/2 cup
 1/2 cup
 1/2 cup
 2 tbsp
 2 tbsp
 5 per day
 Grains  bread
 cooked grain or cereal
 ready to eat cereal
 1 slice
 1/2 cup
 1 cup
 calcium fortified breakfast cereal  1oz  6 per day

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