The most effective way to get healthy hair is to have a healthy diet. Lustrous, healthy hair is a result of a healthy body and a result of eating healthy food.
Water- One-fourth of the weight, of a strand of hair, is made up of water. Water makes your hair supple and soft therefore you should have enough water. Do not wait till you are thirsty keep drinking water. If you thirsty it means that you have lost water and your body is asking you to replenish the loss. Water keeps your hair silky and shiny as well.
Protein- Hair is about 97 percent protein, making protein a key requirement for nice, strong hair. Deficiency in protein means that the body cannot make new beautiful hair to replace that it has lost. The hair is made up of protein called keratin which gives it strength and elasticity. Foods that provide the necessary protein to guarantee strong and health hair include: salmon, yogurt, walnuts, oysters, fish, shellfish, turkey, chicken, beef, lamb, soybeans, eggs, nuts, and dairy products.
Omega 3 fatty acids -The hair shaft is made up of about 3% fat. Fats are needed to build the cell membranes in the skin of the scalp and for the natural oil that keeps the scalp and hair from drying out.A lack of essential fatty acids can lead to development of dandruffs and make your hair dry, brittle, and slow growing.Foods that can provide the required essential fatty acids and Omega 3 Fatty acids include: salmon, walnuts, spinach, mackerel, herring, sardines, trout, flax, hemp seeds, walnuts, pumpkin seeds, soybeans, and whole grain products.
Cold-Water Fish -Cold-water fish–including salmon, sardines, mackerel and herring–are rich in omega-3 fatty acids, a type of polyunsaturated fat known to promote hair health. Lack of omega-3 fats in your diet can lead to brittle, breakable hair, so consuming adequate amounts of this fat will help your locks stay strong and thick. In addition, cold-water fish are high in protein, the primary component of hair itself.
Vitamins A - Deficiencies of Vitamin A have been linked to hair loss. Dark leafy greens like kale are excellent sources of Beta Carotene, the most easily processed form of Vitamin A. One cup of kale provides 160 percent of the USDA daily recommended allowance of Vitamin A. Carrots, sweet potatoes, red peppers and peas are good sources, as well.
Vitamin -B-Alopecia and premature graying are both indications that the body needs more B-Vitamins, which provide pigment, promote moisture and strengthen brittle hair. Biotin (Vitamin B-7, Vitamin H) is considered especially important. B-Vitamins can be found in whole grains, egg yolks and liver.
Minerals (Iron) -Iron plays a role in hair health because it helps red blood cells carry oxygen to the hair follicles. It has been well established that women with hair loss and baldness often have low levels of iron in their blood. The best sources of iron are oysters, spinach, and tomatoes. Other animal sources of iron include lean beef, turkey, duck, lamb, chicken, pork, shrimp, and eggs. Good plant sources of iron include soybeans, lentils, beans, and bran.
Exercise- Along with a healthy hair diet it is important that you exercise properly as it will ensure that there is proper blood flow to your scalp and will help in the growth of hair.