by Patricia Venables

Created on: March 07, 2007   Last Updated: April 21, 2007

Your hair reflects your overall health, so a balanced diet is essential.

Here are the top 5 nutrients for healthy hair:

1)Zinc
Some experts believe a deficiency in Zinc can lead to hair loss. Make sure you eat enough meat, fish, eggs and dairy products. There are also excellent Zinc supplements.

2)Vitamin C
A must for healthy hair. If you are a smoker, you will need twice as much Vitamin C as a non-smoker. Good sources are citrus fruits, fruit juices and green leafy vegetables such as spinach.

3)Proteins
Proteins like lean meat, eggs, and cheese contain amino acids, which are needed for normal hair growth. These amino acids can also be found in nuts and seeds.

4)Iron
You need to eat iron-rich foods like lean red meat, eggs, offal, and green vegetables. Iron deficiency is believed to be another culprit in causing hair loss.

5)Biotin
Not as well known as the other nutrients, Biotin is found in oats and wholegrain cereals. It is produced naturally in the intestines, and can be affected by drugs.

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