Hair and Diet

Before I start telling you about foods that help you build healthy hair, I want to tell you that food is not magic. It's not even medicine, so do not expect miracles with the food items listed below. They will help you get good hair if you take them adequately over a long period. 

As a general rule, all the food articles that are good for your body are good for your hair. That means a balanced diet rich in proteins, vitamins and minerals. Also remember to follow a healthy lifestyle. And yes, exercise is good for your hair also.

Protein 

Well, 99.9% of hair is protein. If you have low protein intake your hair will be thin, dull and unevenly pigmented. These kind of changes in hair (called " band sign") actually form a part of diagnosis in chronic protein deficiency. 

Eat Sufficient amount of good protein everyday from both plant and animal sources.

What to Eat: Pulses and legumes especially soybean is good for hair. Also, white meat like fish and chicken, eggs and dairy products. 

Iron 

Anaemia and low iron levels are a major cause of hair loss in females. This kind of hair loss is totally reversible with appropriate iron replacement therapy. But, more importantly you can avoid it altogether by including following in your dirt.

What to Eat:  Nuts like peanuts, almonds and walnuts, jaggery, green leafy vegetables like spinach. Also red meat, dried fruit and whole grains.

Vitamins

Two vitamins namely Vitamin C and Biotin are very important for hair growth. Vitamin C helps in collagen production which is the building block of hair while biotin is important for keratin production. Deficiency of either may lead to poor quality hair.

What to Eat: Citrus fruits like oranges, limes and tangerines. Whole grains, eggs and dairy products.

Trace Minerals 

It may sound strange but trace elements like Zinc and Selenium are very important for hair health. Studies show these minerals can affect levels of androgens, hormones associated with hair loss. 

What to Eat: Sea food like oysters and fish, sprout beans, beef and nuts, flaxseeds etc.