Fab foods for hair like Sonam, Jennifer!

Want a gorgeous mane like the stars? These nutrient-rich foods will pack a better punch than any product.

Just as we need to eat good food to be physically fit, our hair needs nutrition to keep at its bouncy best.

Lack of proper nutrition affects hair as much as it affects the other organs of our bodies. A diet rich in proteins, omega-3-fatty acids, vitamins and minerals is what you have to aim for if you wish to have long, lustrous hair like these celebrities!

Proteins

Proteins are essential for fortifying hair and a diet rich in proteins will prevent hair from splitting and breaking.

Sources: Consuming meat, fish, poultry (chicken, eggs), milk and milk products (cheese, paneer), cereals, legumes (beans, lentils, rajma and channa) and soy products can provide you with adequate amounts of protein.

Vitamins A and C contribute to healthy, vibrant-looking hair. They make the hair and skin healthier and increase the secretion of sebum, which acts as a natural conditioner to our skin and scalp.

Sources: Carrots and dark leafy vegetables are very good sources of Vitamin A and citrus fruits and gooseberry should give you a lot of Vitamin C.

Vitamin B, in particular B6, B12 and folic acid, strengthens your hair.

Sources: These vitamins are abundantly present in meat. Some good sources of vitamin B6 include bananas, potatoes and spinach. Dark leafy vegetables, citrus fruits and tomatoes, rotis or bread made of whole wheat, and lentils are rich in folic acid. Major sources of Vitamin B12 are meat, fish, chicken, eggs and dairy products.

Minerals such as iron, zinc, copper, magnesium, calcium, chromium and iodine are vital for healthy hair. Iron is the carrier of oxygen to all parts of the body, including the hair. When there is an iron deficiency, the hair follicles are deprived of oxygen.

Sources: Red meat and dark green vegetables are rich sources of iron.

Zinc also maintains the health of the hair and prevents hair-loss.

Sources: Meat, seafood and whole grains have abundant zinc content.

It helps to improve and maintain the colour of hair.

Sources: Meat, liver, vegetables and nuts have high levels of copper.

Magnesium promotes hair growth, while calcium and chromium also prevent hair loss.

Sources: Magnesium sources include green vegetables, nuts, whole grains, soy products and channa. Calcium and chromium are found in milk and milk products and ragi.

Iodine prevents drying of hair, thus making it look shiny and lustrous.

Sources: Iodised salt gives adequate amounts of iodine.

Omega-3 fatty acids, which are essential fatty acids, help maintain the shine of your hair. If your hair looks dull and limp, it could mean that it is deprived of omega-3-fatty acids.

Sources: Seafood, especially salmon, is very rich in this nutrient. Other sources are flaxseed oil and nuts (walnuts and almonds).

About 25 percent of the weight of a hair strand is because of water. Water keeps the hair hydrated and thus makes it shiny, soft and supple. And that means about eight glasses of water everyday. Do not wait to get to the point of being thirsty, which means your system is already deprived of water.

You could also consume two glasses of fresh fruit juice everyday -- these have the nutrients from the fruit, as well as lots of water content.

Vegetables and fruits with high water content like cucumber, pumpkin, squash and water melon are also helpful.

Start with a healthy diet comprising:

• Vegetables: Carrots, tomatoes, dark green leafy vegetables and potatoes
• Fruits: Banana and citrus fruits
• Milk and milk products like cheese, paneer and curd
• Nuts: Walnuts and almonds
• Lentils: Beans, rajma, channa and different dals
• Whole wheat products like rotis and whole wheat bread
• Fish, salmon, meat and eggs, if you are a non-vegetarian
• Soy products
• Plenty of water and fresh fruit juices

Apart from a healthy, nutritious diet, you could also try doing exercise and yoga to overcome stress, which often causes hair fall. Also, try and avoid harmful hair treatments.