Hair/Scalp Problems
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
Burdock, Chamomile, Stinging Nettle (internal and topically), Yarrow
Flaxseed Oil: 1 Tablespoon (14 grams) daily (can be mixed with food - take in the morning).
Rosemary infusions can naturally darken hair color and restore color to gray hair as well as combating dandruff. (add a few drops of oil or a cup of rosemary infusion to rinsing water after shampooing).
Hair Loss:
Dandruff:
Head Lice:
SUPPLEMENTS & HOMEOPATHIC
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
- Fruits: Bananas, prunes, watermelon
- Vegetables: Arugula, broccoli, cabbage, cauliflower, collard greens, corn, green/yellow peppers, kale, onions, spinach, watercress, yellow squash
- Low-fat dairy products, whole grain products (especially barley), brown rice, oats
- Nuts, seeds (especially flax and sunflower) and beans
- Garlic & sea herbs
- Lean meat, poultry, fish, eggs, soy products
FOODS TO AVOID OR MINIMIZE
- Raw eggs
ESSENTIAL OILS
- Baldness: Cedarwood, rosemary, sage (on location, bottom of feet).
- Dandruff: Cedarwood, lavender, rosemary, sage, tea tree (on scalp, add to shampoo).
- Dry Hair: Birch, geranium, lavender, rosemary, sandalwood (on scalp, in shampoo).
- Fragile Hair: Birch, Roman chamomile, clary sage, lavender, sandalwood, thyme (on scalp, in shampoo).
- Head Lice: Anise, eucalyptus, geranium, lavender, lemon, rosemary (bottom of feet, rub over scalp 3 times daily).
- Head Lice: Put a few drops of tea tree oil on a fine comb and comb hair thoroughly night and morning, and add 10-20 drops of tea tree to 1 pint of hot water and use as a final hair rinse.
NATURAL/HERBAL
Burdock, Chamomile, Stinging Nettle (internal and topically), Yarrow
Flaxseed Oil: 1 Tablespoon (14 grams) daily (can be mixed with food - take in the morning).
Rosemary infusions can naturally darken hair color and restore color to gray hair as well as combating dandruff. (add a few drops of oil or a cup of rosemary infusion to rinsing water after shampooing).
Hair Loss:
- Dandelion, Ginger, gotu kola, rosemary, southernwood, stinging nettle
- Steep 4 peppermint tea bags in 3 cups boiling water for 10 minutes. Let cool, pour onto damp hair and massage into the scalp for 5 minutes. Rinse. Do twice a week.
- Rub vinegar or an egg yolk on the scalp each evening, rinse off in the morning.
Dandruff:
- Add infusions of beet juice, rosemary leaves, chamomile flowers, or stinging nettle roots to hair rinses.
- Take strong sage tea and a little soap to wash head, rinse very well with water mixed with a little vinegar.
- Dilute 1/4 cup honey with enough warm water to make it spreadable. Rub it on scalp, then cover with a shower cap for 30 minutes. Shampoo as usual.
Head Lice:
- Cover head/hair with camphorated oil. Cover and leave on overnight. Shampoo out the next morning as usual.
- Cover head/hair with mayonnaise and then cover with Saran wrap for 2 hours.
SUPPLEMENTS & HOMEOPATHIC
- Biotin: 1,000 mcg daily (can combat excessive oiliness and flaking; take with vitamin B complex)
- Evening Primrose Oil: 1,000 mg 3 times daily (can substitute 1,000 mg borage oil once a day)
- PABA: 100 mg daily (promotes the health of the skin and scalp)
- Selenium: 200 mcg twice daily (don't exceed 600 mdg daily, higher doses may be toxic)
- Vitamin B Complex: 1 pill twice daily with food (B-50 complex with 50 mcg Vitamin B12 and biotin, 400 mcg folic acid, and 50 mg all other B vitamins)
- Zinc/ Copper: 30 mg zinc (add 2 mg copper daily if using zinc longer than 1 month)
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Banana-Blueberry Smoothie GF VT
- Kiwi-Pineapple Smoothie GF VT
- Mango-Banana Smoothie GF VT
- Mega-Greens Smoothie GF VT
- PB & Jelly Sandwich Smoothie GF VG VT
- Peach-Banana Smoothie LC GF VT
- Pineapple Kale Smoothie GF VG VT
- Strawberry Banana Smoothie GF VT
- Tropical Smoothie LC GF VG VT
MEALS
- Adult Ramen LC GF VG VT
- Asian Broccoli & Rice Bowl LC GF VG VT
- Baked Pecan-Dijon Fish LC KT
- Balsamic Glazed Fish LC GF KT
- Balsamic-Glazed Chicken LC GF KT
- Basil Caesar Salmon KT
- Bean & Veggie Tacos or Burritos VG VT
- Beef Bone Broth LC GF
- Black Bean Bowl LC GF
- Black Bean Soup LC GF VG VT
- Breaded Rosemary Chicken/Turkey LC
- Breakfast Burrito LC VT
- Buddha Bowl GF VG VT
- Cauliflower Ragu LC
- Cauliflower Soup Keto-Style LC GF KT VT
- Chicken Bone Broth LC GF
- Chicken Enchiladas
- Chicken Ramen LC GF
- Chicken with Creamy Chive Sauce LC GF KT
- Chickpea Salad Sandwich GF VG VT
- Chickpea Spinach Soup LC GF VT
- Chickpea Wraps LC VG VT
- Cornmeal & Pecan Crusted Fish LC
- Crispy Potato-Crusted Fish LC GF
- Crumb-Topped Salmon LC KT
- Curry Noodle Stir Fry LC VG VT
- Deluxe Egg Salad Sandwich/Wrap LC
- Deviled Chicken LC KT
- Edamame Rice Bowl LC GF VG VT
- Egg Drop Soup LC GF VT
- Fish Fillets with Broccoli Stuffing LC
- Fish with Bacon-Nut Butter KT
- Fish with Dill Breading LC
- Garlic Chicken LC KT
- Garlic Soup LC GF VG VT
- Greek Pita Pockets with Tzatziki Sauce LC VT
- Green Chili Soup LC VG VT
- Ham & Collards Soup LC GF
- Healthy Scrambled Eggs LC GF KT VT
- Herby Chicken/Turkey Wild Rice Hot Dish LC
- Lemon Chicken LC GF KT
- Low-Cal Enchiladas LC
- MahiMahi with Cucumber-Dill Sauce LC GF
- Miso Soup LC GF VG VT
- Mujaddara LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Noodles with Peanut Sauce VG VT
- Oven-Fried Fish LC KT
- Pan-Fried Fish Fillets LC
- Pasta Della California LC GF VG VT
- Pesto Chicken LC GF KT
- Pesto Fish LC GF KT
- Quinoa Oatmeal LC GF VG VT
- Rosemary Chicken/Turkey LC GF KT
- Salmon with Avocado Salsa LC GF
- Salmon with Plum Sauce GF
- Salmon with Red Pepper Sauce LC GF
- Salmon with Spinach Artichoke Sauce GF KT
- Sesame Salmon LC GF KT
- Shrimp Power Bowl GF
- Southern Pecan Catfish GF KT
- Soy Chicken LC GF KT
- Spiced Lentil Soup LC GF VG VT
- Spicy Black Bean Soup LC GF VG VT
- Spicy Breakfast Burritos
- Spinach & Bean Pasta LC VG VT
- Teriyaki Salmon GF KT
- Tilapia with Balsamic Brown Butter LC KT
- Traditional Chicken/Turkey Wild Rice Casserole LC
- Tuna Wrap LC KT
- Turkey & Gravy KT
- Turkey Mushroom Saute LC GF KT
- Vegan Black Bean Bowl LC GF VG VT
- Vegan Jambalaya LC GF VG VT
- Vegetable Broth LC GF VG VT
- Vegetable Curry LC GF KT VG VT
- White Bean & Spinach Soup LC GF
- White Chili LC GF VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Avocado Egg Salad LC GF KT VT
- Beans & Greens Salad LC GF VG VT
- Black-Eyed Peas & Rice GF
- BLT Salad LC GF KT
- Broccoli Slaw LC GF KT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Brussels Sprouts with Cashew Sauce GF
- Caraway Brussels Sprouts LC GF VG VT KT
- Cauliflower Risotto GF KT
- Cauliflower Salad GF KT VT
- Cauliflower with Jalapeno-Creamed Spinach Sauce GF KT VT
- Cauliflower with Mustard Sauce LC GF VG VT
- Cauliflower with Red Pepper Sauce LC GF VT
- Chinese Peanut Salad LC GF VG VT
- Collard Greens LC GF
- Creamed Spinach KT VT
- Creamed Spinach Au Gratin KT VT
- Creamy Bean Francais VT
- Creamy Kale LC GF KT VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Farro VG VT
- Fried Cabbage LC GF VG VT KT
- Granola Bars GF VT
- Homemade Salsa LC GF VG VT
- Irish Potatoes (Colcannon) LC GF VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Mashed Cauliflower LC GF KT VT
- Miso Slaw LC GF VG VT
- Molasses Beans LC GF
- Nutty Brussel Sprouts GF KT
- Pesto Vegetables LC GF VG VT KT
- Pickle Deviled Eggs LC GF KT VT
- Quinoa Salad LC GF VG VT
- Red Beans & Rice LC GF VG VT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Cauliflower LC GF VG VT
- Roasted Onions LC GF VG VT
- Sauteed Kale GF KT
- Sauteed Spinach LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Smoky Deviled Eggs LC GF KT
- Spinach, Mushroom & Bacon Salad LC GF KT
- Squash Souffle GF VT
- Steamed Edamame LC GF VG VT
- Sweet "Potato" Bake LC GF KT VT
- Three Bean Salad LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT