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Foods for for healthy hair & scalf

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Salmon : It contains vitamin D and omega-3 fatty acids. This omega-3 fatty acid is very much essential to keep your scalp and hair shaft very well hydrated. As healthy hair starts with a healthy scalp, get in more omega-3 fatty acids in your diet.

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Beef :If you don’t have cholesterol problems, then you must consume this meat at least twice a day. This food has all the possible nutrients that your hair needs for its up keep. The presence of protein, vitamin B, iron, zinc and other vital minerals will help to maintain the health of your scalp and hair.Though it is rich in nutrients, the consumption of beef should be minimum to avoid other health problems.

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Prunes: Including prunes in your diet can help to improve your hair texture as well as proper bowl movements. As it is rich in iron, it helps prevent hair loss, dull hair, thin hair, and discoloration of your hair.

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Green tea : The presence of polyphenols helps in keeping your scalp healthy. If your scalp is healthy, then the overall health of your hair improves, as it helps to keep your hair shiny and dandruff free. To treat your dandruff problem with this miraculous tea. Wash your hair with green tea or apply it on your scalp which will help to kill your dandruff worries.

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Carrots: Carrots not only help to sharpen your vision but also to maintain the health of your hair due to the presence of vitamin A. Existence of vitamin A helps in formation of sebum oil in the scalp. Sebum is a very important element which helps to keep the scalp and hair very well moisturized. A moisturized scalp means healthy hair.

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Eggs: Eggs are rich in biotin and vitamin B. These two nutrients are very important for the health and maintenance of your hair. Biotin is a star element, which helps to keep your hair shiny and lustrous. Biotin is also present in many shampoos and conditioners and is one of the important elements needed for hair health.

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Dark green leafy vegetables: Include lots of dark green leafy vegetables like spinach, broccoli and lettuces in your diet. All these dark green leafy vegetables are an excellent source of vitamin A and Vitamin C. Both these vitamins help in the formation of sebum, which is a natural hair conditioner and hence moisturizes your skin and scalp.

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Brown rice:  Brown rice has some protein, vitamins and fiber. Besides giving you healthy hair and scalp, it also keeps you from over eating as it keeps you full for a longer time. Hence, switch to brown rice now to maintain your hair as well as your body.

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Oysters: Hair loss or dandruff is due to low level of hormone androgen production. Include oysters in your diet as they are rich in zinc, which further helps in the production of androgen and hence fights against hair fall and dandruff. Besides, it also helps your locks retain shine and health.

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Walnuts : Walnuts are one of the best nuts for your hair nourishment and maintenance. As they are rich in omega-3 fatty acids, biotin, vitamin E and copper they protect your hair against damage from the sun by being a shield when you venture out; they also prevent hair loss and help keep your hair lustrous and rich in color.

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Cottage cheese: Besides it being low-fat, cottage cheese is also rich in calcium and protein. Include this healthy cheese for breakfast if your goal is to get rid of dull hair and shed some extra kilos at the same time.

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Green peas: Green peas are a well balanced food available for healthy hair. They are loaded with all types of minerals and vitamins like zinc, iron and vitamin B, which help in maintaining the health of your hair and scalp.

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Lentils: If you really want healthy hair and scalp, then include lentils in your diet at least 3-4 times a week, because, Lentils are rich in folic acid. Presence of folic acid helps in providing the requisite amount of oxygen to your scalp and skin, which further promotes hair growth and cell renewal.

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Bell peppers: Include all colors of bell peppers in your diet as they are a great source of vitamin C. Vitamin C guarantees efficient transition of oxygen to hair follicles. Besides, it also helps in the formation of collagen and promotes hair growth and prevents hair breakage.

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Whole grains; Whole grains are rich in nutrients and fibers. This promotes hair growth and makes it a super food for healthy hair. Besides, it also aids good digestion and prevents ailments like diabetes, obesity and constipation.

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Sweet potatoes: Sweet potatoes are loaded with beta-carotene, which when consumed gets converted to vitamin A. Vitamin A prevents dull scalp and hair and promotes growth and proper circulation of oxygen to the hair follicle.

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Blueberries: This super fruit is loaded with vitamin C, which helps in oxygen circulation to the scalp and hair follicles, and prevents hair breakage.

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Bacon: Though it is an enemy if you want to kick some calories, but if you want healthy hair then you should consume not more than 4 ounces. It is loaded with all healthy hair promoting nutrients like vitamin B, zinc and protein.

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Shrimps: Shrimps are not only delicious but also a great doctor for your dull hair and scalp. Shrimps are loaded with vitamin B12, iron and zinc, all of which prevent hair loss and promote growth and maintenance.

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Pumpkin seeds:  Pumpkin seeds are a perfect hair rejuvenating snack. They’re good for overall health, as they are loaded with protein, omega-6 fatty acids, zinc and iron.

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Resource:
The Times Of India, Feb22,2013

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Categories
Suppliments our body needs

Biotin

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Biotin (vitamin H)

CAS#: 58-85-5

Molecular Structure:.->

Molecular Formula: C10H16N2O3S

Molecular Weight:244.31

Quality Standard: USP30

Biotin contains not less than 97.5 percent and not more than percent of C10H16N2O3S.

Vitamin H redirects here. In medical slang, Vitamin H may also refer to haloperidol. In gamer slang Vitamin H may also refer to the Halo (series)
Biotin, also known as vitamin H or B7, has the chemical formula C10H16N2O3S (Biotin; Coenzyme R, Biopeiderm), is a water-soluble B-complex vitamin which is composed of an ureido (tetrahydroimidizalone) ring fused with a tetrahydrothiophene ring. A valeric acid substituent is attached to one of the carbon atoms of the tetrahydrothiophene ring. Biotin is a cofactor in the metabolism of fatty acids and leucine, and in gluconeogenesis.

Biotin is a B vitamin that’s needed for the formation of fatty acids and glucose, which are essential for the production of energy. It also helps with the metabolism of carbohydrates, fats and proteins.

Biotin is necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids. It plays a role in the Citric acid cycle, which is the process by which biochemical energy is generated during aerobic respiration. Biotin not only assists in various metabolic reactions, but also helps to transfer carbon dioxide. Biotin is also helpful in maintaining a steady blood sugar level. Biotin is often recommended for strengthening hair and nails. Consequently, it is found in many cosmetic and health products for the hair and skin.

Deficiency is extremely rare, as intestinal bacteria generally produce an excess of the body’s daily requirement. For that reason, statutory agencies in many countries (e.g., the Australian Department of Health and Aging) do not prescribe a recommended daily intake.

Biotin deficiency isn’t common, unless you frequently eat a lot of raw egg white, which contains a protein that blocks the absorption of biotin. Genetic disorder of biotin deficiency, infant seborrheic dermatitis, surgical removal of the stomach, and excessive alcohol consumption may increase a person’s requirement for biotin.

Biotin deficiency may lead to skin rash, hair loss, high cholesterol and heart problems.

Sources:
Dietary
Biotin is widely distributed in a variety of foods, but most often at low concentrations. Estimates are that the typical U.S. diet provides roughly 40 mcg/day. There are only a couple of foods which contain biotin in large amounts, including royal jelly and brewer’s yeast. The most important natural sources of biotin in human nutrition are milk, liver, egg (egg yolk), and some vegetables.Biotin is found naturally in food. Good dietary sources of biotin include brewer’s yeast, nutritional yeast, cauliflower, salmon, bananas, carrots,  sardines, legumes and mushrooms.

The most important natural sources in feeding nonruminant animals are oilseed meals, alfalfa, and dried yeasts. It is important to note that the biotin content of food varies and can be influenced by factors such as plant variety, season, and yield (endosperm-to-pericarp ratio).

Adequate intake are determined for nutrients when there is insufficient scientific evidence to establish a Recommended Dietary Allowance (RDA). These values are set as goals for individuals to support adequate nutritional status. NOTE: U.S. Food and supplement labels show 30 mcg of biotin as providing only 10% DV (Daily Value) because DVs are based on older and in some instances outdated RDAs for nutrients. Thus, the DV for biotin is 300 mcg even though there is now consensus that 30 mcg is adequate. There is no current Tolerable Upper Limit (UL) set for biotin as research has indicated that high levels of intake by humans has no detrimental effects.

Bioavailability
Studies on the bioavailability of biotin have been conducted in rats and in chicks. From these studies, it was concluded that biotin bioavailability may be low or variable depending on the type of food being consumed, but in general, approximately half of the biotin in most foods is considered to be biologically available. The biotin present in corn is readily available; however, most grain have about a 20-40% bioavailability of biotin .

A possible explanation for the wide variability in biotin bioavailability is that it is due to ability of an organism to break various biotin-protein bonds from food. Whether an organism has an enzyme with the ability to break that bond will determine the bioavailability of biotin from the foodstuff.

Factors that Affect Biotin Requirements
The frequency of marginal biotin status is not known, but the incidence of low circulating biotin levels in alcoholics has been found to be much greater than in the general population. Also, relatively low levels of biotin have been reported in the urine or plasma of patients who have had partial gastrectomy or who have other causes of achlorhydria, burn patients, epileptics, elderly individuals, and athletes. Pregnancy and lactation may be associated with an increased demand for biotin. In pregnancy, this may be due to a possible acceleration of biotin catabolism, whereas in lactation, the higher demand has yet to be elucidated. Recent studies have shown that marginal biotin deficiency can be present in human gestation, as evidenced by increased urinary excretion of 3-hydroxyisovaleric acid, decreased urinary excretion of biotin and bisnorbiotin, and decreased plasma concentration of biotin. Additionally, smoking may further accelerate biotin catabolism in women.

Medicinal Uses:

Hair Problems
Biotin supplements are often recommended as a natural product to counteract the problem of hair loss in both children and adults. There are, however, no studies that show any benefit in any case where the subject is not actually biotin deficient. The signs and symptoms of biotin deficiency include hair loss which progresses in severity to include loss of eye lashes and eye brows in severely deficient subjects. Some shampoos are available that contain biotin, but it is doubtful whether they would have any useful effect, as biotin is not absorbed well through the skin.

Cradle cap (seborrheic dermatitis)
Children with a rare inherited metabolic disorder called phenylketonuria (PKU; in which one is unable to break down the amino acid phenylalanine) often develop skin conditions such as eczema and seborrheic dermatitis in areas of the body other than the scalp. The scaly skin changes that occur in people with PKU may be related to poor ability to use biotin. Increasing dietary biotin has been known to improve seborrheic dermatitis[citation needed] in these cases.

Diabetes
People with type 2 diabetes often have low levels of biotin. Biotin may be involved in the synthesis and release of insulin. Preliminary studies in both animals and people suggest that biotin may help improve blood glucose control in those with diabetes, particularly type 2 diabetes. Specifically, biotin doses in excess of nutritional requirements lower postprandial glucose and improve glucose tolerance.

Deficiency:-
Biotin deficiency is relatively rare and mild, and can be addressed with supplementation. Such deficiency can be caused by the excessive consumption of raw egg whites, which contain high levels of the protein avidin, which binds biotin strongly. Avidin is deactivated by cooking, while the biotin remains intact.

Biotinidase deficiency is not due to inadequate biotin, but rather to a deficiency in the enzymes which process it.

Signs of Biotin Deficiency: In general, appetite and growth are decreased. Dermatologic symptoms include dermatitis, alopecia, and achromotrichia (absence or loss of pigment in the hair). Perosis (a shortening and thickening of bones) is seen in the skeleton. FLKS (fatty liver and kidney syndrome) and hepatic steatosis also can occur.

Toxicity
Animal studies have indicated few, if any, effects due to toxic doses of biotin. This may provide evidence that both animals and humans may tolerate doses of at least an order of magnitude greater than each of their nutritional requirements. There are no reported cases of adverse effects from receiving high doses of the vitamin, particularly when used in the treatment of metabolic disorders causing sebhorrheic dermatitis in infants.

Side Effects and Safety Concerns:-
The safety of biotin supplements in pregnant or nursing women, children or people with liver or kidney disease isn’t known.

People with a history of seizures shouldn’t use biotin unless under the supervision of a qualified health practitioner

Resources:
http://altmedicine.about.com/cs/herbsvitaminsa1/a/Biotin.htm#
http://en.wikipedia.org/wiki/Biotin.
http://www.sciphar.com/Vitamin%20Series%20&%20derivative/Biotin%20(vitamin%20H).asp

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