Healthy hair is a sign of good nutrition within, like skin; hair showcases a person's health. Dull and lifeless hair could be an indication of a nutrient deficiency. A healthy balanced diet provides nourishment to hair cells. If you want lustrous locks, take a look at whether the following foods are part of your diet. A diet rich in protein is essential as hair is made of keratin (a type of protein). Diets deficient in protein cause hair to become dry and brittle and can even cause hair fall. Other nutrients like selenium and biotin are also vital for healthy hair.

Lean meat

Fatty fish contain omega 3 fatty acids, which make up 3% of the hair shaft. They are found in the natural oils of hair and scalp. Include fish like mackerel and sardines in your diet. Other sources of lean protein include skinless chicken.

Eggs

Eggs contain protein and sulphur which helps in Vitamin B absorption and healthy liver functioning. Sulphur also helps produce keratin which is the protein of which hair is made up. They are also rich in biotin which keeps hair strong.

Green leafy vegetables

Greens contain iron and folate which is important for red blood cell production. Insufficient iron stores in your body could result in anaemia which causes hair loss.

Coconut and tender coconut water

Coconut oil contains Vitamin E and K. The minerals are natural nutrients that help moisturize the scalp preventing dandruff and promoting hair growth. Warm coconut oil massage helps the scalp absorb the nutrients and strengthens the hair strands. Tender coconut water has a good balance of electrolytes, the same as human blood and boosts hydration. Its potassium content helps move nutrients into cells.

Nuts

Full of omega-3 and omega-6 fatty acids, these nuts help the body retain moisture, giving hair a healthy-looking shine. The protein content of nuts like almonds and walnuts revitalizes hair follicles, making hair fuller and stronger. Have these tasty nuts as a healthy snack or toss them into salads for a delicious crunch!

Pumpkin Seeds

These little Pepitas are loaded with zinc, as well as vitamins A and K and omega-3 fatty acids, which strengthen and build healthy hair strands

Oats

Oats contain zinc, biotin, potassium and magnesium which make hair healthy. Include oats as part of a healthy diet. Prepare a healthy oats porridge with milk, add either dairy or soy milk and sprinkle some nuts and seeds. You can even add cinnamon powder instead of sugar for added health benefits.

Pulses and legumes

Our all-time favourite dals, soy, rajmah beans, chole, grams and sprouts fall into this category. These contain iron rich protein. Eat these pulses with foods high in vitamin C as it improves the body's ability to absorb non-heme iron. Sprinkle lime juice over your salads or add chopped coloured capsicum for extra colour, crunch and of course Vitamin C!