12 foods for gorgeous hair

Extracted this from here.

If you want healthy, gorgeous hair, you must feed it with the right nutrients.

1. Dark green leafy vegetables
Gorge on these leafy greens that are good for healthy hair because of their zinc, folate and vitamin B content.
Spinach, broccoli and Swiss chard are excellent sources 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 helps with hair growth and fortification.

2. Whole grains - oats, whole wheat, unpolished rice, wheat germ
Sink your teeth into hearty whole grains, including whole-wheat bread or whole grain porridge such as oats, topped with fruit and a sprinkle of chopped nuts or seeds, for a healthy dose of zinc, iron, and B vitamins.

3. Orange/yellow/red fruits and vegetables - carrots, tomatoes, mango, banana, jackfruit, oranges, pomegranate
Yellow-red fruits and vegetables are excellent sources of vitamin A, which promotes a healthy scalp along with good vision.
Since a healthy scalp is essential for a shiny, well-conditioned head of hair, include carrots in your diet as snacks or toppings on your salad.
Vitamin C improves the absorption of iron, so fruits such as oranges, guavas and lemons should be on your grocery list of foods that prevent hair loss.

4. Legumes and lentils (three times a week) - beans like mung, red bean, peas, chickpea and blackeyed peas
Yes, it's true.
Legumes like kidney beans, dried beans and peas and lentils should be an important part of your hair-care diet.
Not only do they provide plenty protein to promote hair growth, but also ample iron, zinc, and biotin.

5. Nuts and Seeds
Brazil nuts are a great source of selenium, an important mineral for scalp health.
Walnuts are high in alpha-linolenic acid and omega-3 fatty acids that condition the hair.
Walnuts, cashews, almonds and pecans are high in zinc.
Zinc deficiency may lead to hair shedding.

6. Poultry
Chicken and turkey contain high-quality protein that will give you the healthy hair you've always wanted.
A lack of protein can lead to brittle hair, while a severe lack of protein can cause loss of hair colour.
Poultry also provides iron with a high degree of bioavailability, which means that your body can easily reap its benefits.

7. Eggs
Scrambled, fried, or poached, eggs are one of the best protein sources you can find.
They also contain biotin and vitamin B-12, which are important hair-beauty nutrients.

8. Low fat dairy products - skimmed milk, yogurt, cottage cheese
These are great sources of calcium which is an important mineral that promotes hair growth.
They also contain whey and casein, two high-quality protein sources.
They also make an excellent snack.

9. Oysters
Oysters may be better known as an aphrodisiac, but they can give you healthy hair.
The key to their hair-boosting abilities is zinc - a powerful antioxidant.
If oysters don't make a regular appearance on your dinner plate, don't despair.
In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.

10. Salmon and fatty fish
Salmon is loaded with omega-3 fatty acids.
This high-quality protein source is also filled with vitamin B-12 and iron.
Fish is a good source of vitamin A and vitamin B-6.

11. Potatoes
If you have a craving for burger and fries, your best bet is to cook the burger yourself and dice, season and bake some potato wedges (leaving the skin on).

12. Roast beef
Roast beef is another source of vitamin B-6 and zinc.
It's also a good source of protein.
Vegans might consider taking soya beans instead for protein, and chickpeas for vitamin B6 and zinc.