It is said that you are what you eat...this applies to your hair as well.

To have the shiniest and healthiest looking hair make sure you are getting plenty of these four important nutrients in your daily diet.


    Woman with Black Hair Illustration
    Credit: Vectorportal (Flickr)

    Omega 3s: Yes these are also great for your hair, well actually your scalp. A lack of Omega 3 in your diet can create a dry scalp and dull looking hair. Great sources of Omega 3 (other than fish such as salmon and sardines) include nuts, seeds and soya beans. Vegetables oils such as soybean, flaxseed and canola. Some green vegetables such as spinach and salad greens also have excellent amounts of Omega 3s. Despite being able to get your Omega 3s from both fish and vegetables it is not yet known if one of these is more beneficial than the other. So the best option is probably to eat both types.

    Vitamin A: Your body needs this vitamin to produce an oily substance called sebum. This is your body's natural hair conditioner and is secreted by your hair follicles. Good sources of vitamin A include carrots, spinach, sweet potato, pumpkin, cheddar cheese, egg, apricots, peas and milk. Beta-carotene, the substance that gives orange and yellow fruit and vegetables their colour is turned into vitamin A by the body making fruit and vegetables another choice.

    Protein: You need high-quality protein in your diet for healthy hair. If you are not getting enough protein you can end up with brittle hair. Healthy sources of protein include dairy foods, poultry, seafood, eggs, beans, soy as well as lean beef and pork. 

    Zinc: Scarily enough a zinc deficiency can cause you to shed your hair - making zinc an obvious essential nutrient for healthy hair. Excellent sources of zinc include meat, shellfish, bread as well as milk and other dairy foods.

    But really the real secret to healthy hair is to have a healthy diet which includes a range of meat, fish, eggs and vegetables among the other foods that are good for you.

    If you would like more information about these important nutrients have a look at:

    WebMD - Good Protein

    WebMD - Top 10 Foods for Healthy Hair