Nutritious food is the most effective way of getting splendid hair. Glossy, healthy hair is an indication of a healthy body. The kind of nutrition that body needs is also required by hair. Nutritious food makes amazing difference to the growth and conditioning of hair.

Water constitutes a quarter of the weight of a strand of hair. Moisture makes the hair supple and you have to ensure that you take plenty of fluids. You must remember that in order to drink water, you need not wait till you get thirsty. If you are thirsty, it means that your body has already lost more water than it should have replenished and it is asking you to drink water. Water hydrates your body and also keeps your hair smooth and shining. The ideal intake is eight to ten glasses of water every day.

Protein constitutes the building block of hair. Hence, a diet for healthy hair should consist of large quantities of protein. Protein gives strength to the hair shaft and reduces the likelihood of damage due to snapping and splitting of hair. Protein can be obtained from foods such as fish, meat, cereals, cheese and milk.

Among minerals, iron helps to carry oxygen to the hair. If enough iron is not available, hair and its follicles fall short of the oxygen. Iron level is increased by the intake of red meat and green vegetables or by iron supplements. Zinc improves hair protein, which prevents hair loss. Meat and seafood contain high levels of zinc. Copper is essential for the pigmentation of hair. Fresh vegetables, meat, nuts and seeds contain copper.

Vitamins are very essential for healthy hair. Vitamin A results in a healthy scalp and it is good for the skin. Vegetables contain vitamin A. Vitamins B and C are important for hair growth and hair color. They are available in fruit, vegetables, cereals, eggs, milk and bread. Other vitamins such as vitamin E, Biotin, Inositol, niacin (vitamin B3), Pantothenic acid (vitamin B5), vitamin B6 and vitamin B12 are also quite important for the healthy growth of hair. The following tips will be useful:

   1. Eat variety of foods
   2. Avoid or limit the consumption of junk foods
   3. Prefer natural and lightly processed foods as often as you can
   4. Do not overcook
   5. High-stress levels will reduce
   6. Dieting may affect nutrient levels
   7. Aging affects the ability of our bodies to utilize certain nutrients

These measures will help you to a large extent in maintaining hair in good condition.