10 essential foods that help to grow your hair: Part 1-Omega-3

There are so many things that I do to grow out my hair, from protection hair styling, to making sure that my hair is properly moisturized.  But we should be looking at what’s going on the inside as well. I want to do a series on 10 essential foods that will help give you grow healthy and beautiful hair. Vibrant hair depends on a balanced diet. If you eat a balanced, varied, protein-rich diet, you can give your hair a healthy chance to reach all of the goals that you set out to reach.

Let’s start out by discussing Omega-3. Omega-3 Essential Fatty Acids (EFAs) are vital to every cell in the body. The benefits of omega-3 extend to the heart, breast, bone, brain, hair and skin health.

Omega-3 has gained attention for its ability to combat dry and brittle hair, hair loss, dry, flaky scalp and reduced circulation to the scalp. The benefits of omega-3 EFAs include adding luster, sheen and elasticity to your hair. Both DHA and EPA are vital for the nourishment of hair follicles. Omega-3 can help restart hair growth, help hair grow quicker and stronger—even prevent or reverse hair loss.

One of the best sources for Omega-3 is Salmon.  The omega-3 fatty acids found in this tasty cold-water fish are incredible. Your body is unable to make these fatty acids, which your body needs to grow hair. About 3% of the hair shaft is made up of these fatty acids. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.

 If Salmon is not your favorite, you can get the essential fatty acids from other sources like herring, sardines, trout, and mackerel, as well as avocados and walnuts.

Here is a wonderful recipe for Salmon:

Whole-Wheat Spaghetti with Lemon, Basil, and Salmon

TOTAL TIME: 20 min

Ingredients

• 1/2 pound whole-wheat spaghetti pasta
• 1 clove garlic, minced
• 2 tablespoons extra-virgin olive oil
• 1/2 teaspoon salt, plus more for seasoning
• 1/2 teaspoon freshly ground black pepper, plus more for seasoning
• 1 tablespoon olive oil

• 4 (4-ounce) pieces salmon
• 1/4 cup chopped fresh basil leaves
• 3 tablespoons capers
• 1 lemon, zested
• 2 tablespoons lemon juice
• 2 cups fresh baby spinach leaves

Directions

Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta and transfer to a large bowl. Add the garlic, extra-virgin olive oil, salt, and pepper. Toss to combine.

Meanwhile, warm the olive oil in a medium skillet over medium-high heat. Season the salmon with salt and pepper. Add the fish to the pan and cook until medium-rare, about 2 minutes per side, depending on the thickness of the fish. Remove the salmon from the pan.
Add the basil, capers, lemon zest, and lemon juice to the spaghetti mixture and toss to combine. Set out 4 serving plates or shallow bowls. Place 1/2 cup spinach in each bowl. Top with 1/4 of the pasta. Top each mound of pasta with a piece of salmon. Serve immediately.
Per Serving: Calories:462; Total Fat: 17.5 grams; Saturated Fat: 2.5 grams; Protein: 34 grams; Total carbohydrates: 46 grams; Sugar: 3 grams; Fiber: 8 grams; Cholesterol: 66 milligrams; Sodium: 573 milligrams
For More great recipes check out this link:
Salmon Recipes

Enjoy!