Know Your Proteins

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  Poultry is a high-quality protein.chicken lean meat image by Maria Brzostowska from Fotolia.com
  
  Eat more poultry. Hair is made up of proteins, so it makes sense for you to eat foods that contain high-quality proteins. One 3.5-ounce serving of unprocessed chicken has 25 grams. Turkey is also a good source of high-quality protein.
  
  
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  Eggs are a good source of protein and amino acids.Chicken shaped eggs holder with three eggs image by velora from Fotolia.com
  
  Consume eggs for better hair health. Not only is the egg a good source of protein, it's also a source of nine amino acids, which are essential for strong and healthy hair.
  
  
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  Salmon is a good source of Omega-3 fatty acids.grilled salmon image by John Keith from Fotolia.com
  
  Cook salmon for your next meal. Salmon is another high-quality source of protein, as well as Omega-3 fatty acids. Omega-3 fatty acids help lubricate the scalp, keep cell membranes healthy and preventing your hair from drying out.
  
  
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  Nuts have many nutrients essential for good hair health.nuts on the nut-tree leaves image by Maria Brzostowska from Fotolia.com
  
  Use a variety of nuts and dairy products in your meals. Brazil nuts contain selenium, another nutrient essential for keeping the scalp healthy. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that helps condition your hair. Walnuts also have zinc, which is also found in pecans, almonds and cashews. If you're not eating enough zinc, your hair may end up shedding.
  
  Eating cheese and drinking milk help keep the hair healthy by building protein and calcium stores in your body. Calcium doesn't just help bones grow; it is an essential nutrient for conditioning your hair and keep it healthy.
  
  

Go Green and Orange

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  Avocados have vitamin E, a good anti-oxidant.Avocado image by Silvia Bogdanski from Fotolia.com
  
  Make some guacamole with avocados, onions and a bit of garlic. Avocados are rich in vitamin E and help protect against free radicals. Avocados also contain folate, a nutrient essential for healthy cell and tissue development. Onions and garlic contain sulphur, which keeps hair from becoming flaky and dry. Add a little olive oil for its vitamin E properties.
  
  
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  Broccoli is a good source of vitamins A and C.broccoli image by William Berry from Fotolia.com
  
  Eat your green vegetables. Broccoli and Swiss chard have vitamins A and C. Vitamin C is necessary for the production of sebum, an oil your follicles secrete to moisturize your hair. Spinach is loaded with iron, another nutrient important for healthy hair.
  
  
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  Carrots are high in beta-carotene, a form of vitamin A.carrot image by Henryk Olszewski from Fotolia.com
  
  Make a salad and fill it with chopped carrots. The beta-carotene in them becomes a form of vitamin A, which helps build healthy membranes and soft tissue. Other sources are sweet potatoes, pumpkin, winter squashes, cantaloupe, pink grapefruit and apricots.
  
  

Berry Crunchy

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  Whole grains are better for your hair than over-processed wheats.wheat ears and bread loaf isolated on white image by Elnur from Fotolia.com
  
  Lose the white bread and over-processed wheat bread with corn syrup. Instead, choose a loaf that contains natural, whole grains. Whole grains contain iron, zinc and B-vitamins; some of the best nutrients for healthy hair.
  
  
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  Berries are rich in antioxidants.berries image by Horticulture from Fotolia.com
  
  Load up on berries. Blueberries are high in antioxidants, such as vitamins C and E. They also contain anthocyanins and phenolics that also act as antioxidants, which promote healthy hair growth. Strawberries have vitamin C and folate.
  
  
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  Flaxseeds contain Omega-3 Fatty acids.flax seed image by Soja Andrzej from Fotolia.com
  
  Sprinkle your cereal and salad with about two tablespoons of flaxseeds. Flaxseeds contain Omega-3 fatty acids which help promote healthy hair and prevent free radicals.