TOP 10 FOR HEALTHY HAIR

"Lather, rinse, repeat" may be standard advice, but shampoo and conditioner alone won't give you the healthy hair you crave. For the most luxurious locks possible, you'll need to step out of the shower, and into the kitchen. Your hair grows about 1/4 to 1/2 inch every month, and the foundation of all of your new hair, skin and nail growth is the nutrients that you eat. If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body - inside and out. If you were born with fine, thin hair, you will never have rope-thick tresses - no matter what you eat - but well balanced diet that includes plenty of growth-promoting protein and iron can make a difference, say nutrition and hair experts.

1. SALMON: When it comes to foods that pack a beauty punch, it's hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron. Essential omega-3 fatty acids are needed to support scalp health. A deficiency can result in a dry scalp and thus hair, giving it a dull look.

2. DARK GREEN VEGETABLES: Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner. Dark green vegetables also provide iron and calcium.

3. BEANS: Yes, it's true. Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.

4. NUTS: Do you go nuts for thick, shiny hair? You should. Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.

5. POULTRY: Chickens and turkeys may have feathers, but the high-quality protein they provide will help give you the healthy hair you crave. Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.

6. EGGS: When it comes to healthy hair, it doesn't matter whether you like your eggs scrambled, fried, or over easy. However they're served up, eggs are one of the best protein sources you can find. They also contain biotin and vitamin B-12, which are important beauty nutrients.

7. WHOLE GRAINS: Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.

8. OYSTERS: Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair. The key to their love and hair-boosting abilities is zinc - a powerful antioxidant. You can also get zinc from beef and lamb.

9. LOW-FAT DAIRY PRODUCTS: Low-fat dairy produts like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.

10. CARROTS: Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.

When it comes to foods for healthy hair and beauty, variety is the best way to go. An overall valanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like salmon and low-fat dairy will help keep hair healthy.

source: www.webmd.com