Have you ever heard the expression "You are what you eat?" it's applied to your hair too! Yes, if we don't eat the necessaries nutrients to keep our body in perfect conditions, of course it also reflect in the health of the hair.

Lets see some nutrients which are good for our health and consequently to our hair too.

Biotin is one of the most essential nutrient for hair. It helps the strengthen of the hair, producing collagen, maintains the elasticity and helps in the growth. It is therefore essential not only for hair growth, but also to make nails grow stronger and healthier. And you can find it in any nutritional supplement for skin, hair or nails, but it is better to consume it through foods, we can find it in egg, turkey, salmon, almonds and avocado.

Iron increases the blood circulation in the scalp, helping to improve the health of hair. The ideal is to eat foods that contain this nutrient. Iron supplements often cause problems such as constipation, so the best choice is to get iron from foods like beans, seeds, nuts, lean red meat, fish, spinach and vegetables.

If you are suffering from hair loss or if your hair is fragile, this may be due to an iron or zinc deficiency. Be sure to consume these foods and you will notice big changes.

Protein is an essential nutrient for the hair as it strengthens and makes it grow healthier. The best sources of protein for hair are foods like fish, eggs, nuts, seeds and Greek yoghurt.

Try to consume at least 45 grams per day or more proteins. Other great food for this nutrient are dark green vegetables such as broccoli, spinach and kale.

Vitamin C isn't good for only the immune system but also for the hair. It is essential for growth because the hair itself grows very slowly (an average of one centimetre per month), but it grows much more slowly if your body is deficient in vitamin C. Therefore, you should incorporate foods such as strawberries, spinach or oranges in your food, in addition, they help to produce more collagen, which is essential to make strong and healthy hair.

If your vitamin C levels are low, you can let your hair more fragile and more likely to fall. So do not hesitate to include vegetables and fruits rich in vitamin C in your diet, they will help the absorption of the other nutrientes too.

These are the main nutrients and main food which will help to keep the health of your body and hair, I hope I had helped.