By Bea Johnson for Yahoo! SingaporeYour hair, like your skin, reflects your bodys health. If we are not following a full of health diet your hair can lose its shine as well as become dull as well as brittle. So for full of health hair, close a bathroom cabinet as well as open a fridge. The basis of all of new growth be it hair, skin or nails is a nutrients we ingest. A well-balanced diet that includes plenty of growth-promoting proteins as well as nutrients can make a big difference to your overall health as well as appearance.Good hair nutrition begins with getting enough protein - a building block of hair. Then we need formidable carbohydrates to help assemble a proteins for hair growth. Iron is one of a most critical minerals for hair growth, as well as other good vitamins as well as minerals for full of health hair include B complex, folic acid, B12 as well as zinc.Here are some foods rich in full of health hair nutrients:Salmon is full of omega-3 fatty acids. These are considered essential fatty acids: they are necessary for human health but a body cannot make them they need to be ingested through food. They are needed to support scalp health as well as a scarcity can result in a dry scalp, giving hair a dull look. Salmon is also a high-quality protein source as well as filled with vitamin B-12 as well as iron.If we are a vegetarian, instead of eating fish, include two tablespoons of ground flaxseed in your diet for some plant-based omega-3 fats.Dark green vegetables like spinach as well as broccoli are an excellent source of vitamins A as well as C, which your body needs to produce sebum. Sebum is a oil produced by your hair follicles as well as your hair's natural conditioner. Dark green vegetables also provide iron as well as calcium.Legumes like kidney beans as well as lentils are an critical part of a good hair-care regime. Not only do they provide lots of protein to promote hair growth, but iron, zinc, as well as biotin.Nuts are not only a great snack, but full of nutritional benefits as! well. B razil nuts are one of nature's best sources of selenium; an critical mineral for a full of health scalp. They are also a source of zinc, as are cashews, pecans, as well as almonds. A zinc scarcity can lead to hair shedding, so for that reason alone make sure nuts are included in your diet. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that can help condition your hair.Chicken provides high-quality protein without which hair can become weak as well as brittle. It also supplies easily absorbed iron.Eggs a high source of ProtienEggs are another great source of protein as well as they also contain biotin as well as vitamin B-12; critical beauty nutrients.Whole grains such as those found in whole-wheat bread as well as fortified whole-grain breakfast cereals will provide hair with a full of health dose of zinc, iron as well as B vitamins.Low-fat dairy products like skimmed milk as well as yogurt are good sources of calcium, an critical mineral for hair growth. They also contain whey as well as casein, two high-quality protein sources.Carrots are a potent source of vitamin A, which promotes a full of health scalp: essential for a shiny, well-conditioned head of hair.Even though we can cheat as well as buy beauty supplements, try to get a nutrients we need from foods whenever possible. Not only is it healthier, but in rare cases, an excess of certain nutrients, such as vitamin A, has been linked to hair loss. On a whole, nothing in excess as well as a good, balanced diet should keep your tresses full of health as well as shine.