Hair is an indicator of vitality. Generally, the more vitality, the better quality our hair. Hormones also play a significant role as do our levels of stress. However, the truth is our nutrition, whatever the reason for our \"hair challenges\", is at the foundation of these disturbances in our vitality and our hair needs feeding and nurturing from the inside out to make significant positive changes. Hair is mostly protein, so without good-quality sources of protein in your diet, your hair health will suffer. This doesn\'t mean eating copious amounts of meat. It\'s much better to start eating a diet rich in vegetarian proteins such as nuts, seeds, quinoa and lentils, not forgetting the \"protein queen\" spirulina. Eggs and oily fish make great choices for hair too, especially if it\'s dry. Studies show a lack of iron and zinc are also associated with hair loss and thinning and according to the USDA Nutrient Database iron-rich foods include lean red meat, beans, dried fruit, egg yolks, spinach, tuna and salmon, while zinc can be found in nuts, pumpkin seeds, whole grains and, of course, oysters. For hormone-related hair challenges, B vitamins and your omega 3s are vital so feed your hair with whole grains, fresh fruits, fresh vegetables, sunflower seeds, flax seeds and chia seeds to help harmonise your hormones and encourage healthy hair.y