You probably know it affects your skin but did you know that what you eat also help your hair look good?  

Each individual hair is made of cells which require a regular supply of vital nutrients.  These are the key vitamins and minerals that will ensure your hair remains shiny and strong:

•    Protein.  Ensuring your diet features enough protein is a key element for healthy hair.  Chicken, turkey, fish and dairy products are excellent sources of protein with nuts and legumes as vegetarian alternatives.

•    Iron.  Too little iron in your diet can lead to hair loss.  Red meat, fish and chicken are good sources.  Vegetarians can go for leafy green veg such as broccoli, kale or spinach, lentils or salad greens.

•    Vitamin C.  Vitamin C aids the absorption of iron so is a vital food alongside the iron elements of your diet. Blackcurrants, blueberries, broccoli, kiwi fruit, oranges, strawberries and sweet potatoes are all good choices.

•    Omega 3.  Omega 3s are found in the cells lining the scalp and also provide oils to keep your hair and scalp hydrated.  They are sourced in oily fish, such as salmon, herring, mackerel and sardines, pumpkin seeds, walnuts and avocados.

•    Vitamin A.  Vitamin A helps provide a natural conditioner for a healthy scalp.  Sources are orange and yellow coloured vegetables such as carrots, sweet potatoes and pumpkins.

•    Zinc.  Lack of zinc in your diet can lead to hair loss and a flaky scalp.  It can be found in wholegrains and some cereals as well as beef and eggs.

•    Vitamin E.  Foodstuffs rich in Vitamin E can protect your hair from the adverse effects of the sun.  Nuts are a useful source of Vitamin E.   

Eat well and keep your hair healthy.