Tiffany asks: My hair is so dry and looks really dull. I've tried so many shampoos, conditioners and hair products, but nothing works! Is there anything I can eat to improve the texture of my hair? Wynnie says: A number of factors, including genetics, hormones, lifestyle and environment, influence the growth and health of our hair. And nutrition, too, plays an important role in its appearance. Like our bodies, our hair needs a balanced diet with optimal amounts of nutrients, and is very sensitive to vitamin or mineral imbalances. So, here's a look at the key nutrients you need to keep bad hair days at bay. 1 Vitamin A is an anti-oxidant that helps to maintain sebum production in your scalp. It allows your hair to make just the right quantity of oil to moisturise the strands, but not too much that it blocks the pores in your scalp. If you're deficient in vitamin A, your scalp may become dry and flaky. Vitamin A is found in yellow and orange vegetables and fruits, such as mangos, carrots, tomatoes and oranges. It is also found in dark green, leafy vegetables such as kale and broccoli. Liver, egg yolks, milk and butter are also great sources of vitamin A. 2 Vitamin E is another anti-oxidant that helps to promote blood circulation - and a healthy flow of blood promotes hair growth. Your hair's newest best friend can be found in olive oil, whole grains, avocados and nuts. 3 Biotin helps to make a protein called keratin, a major component of hair. Biotin also helps to repair hair follicles, promote hair growth and prevent hair loss. This B vitamin can be found in cooked eggs, milk, liver, and yeast. 4 Water: each strand of hair is approximately one quarter water. Keep your locks hydrated by drinking enough fluid every day. Don't wait until you're thirsty though - that means you're already dehydrated. Aim for eight glasses of liquid a day. 5 Essential fats. These are needed to maintain the structure and function of hair cells. If you're deficient in essential fats, your hair could lack lustre and shine. Boost your intake by including flaxseeds, walnuts, pumpkin seeds, oily fish and avocados in your daily diet. Nourish from the outside in Shampoo and towel dry hair before massaging a good quality conditioner into your locks. Wrap your hair in clingfilm, then wrap a towel around your head. Leave for 30 minutes before rinsing off in cool water. This helps to seal the cuticle, locking in moisture at the same time. Closed cuticles make the surface of your hair smoother and so look shinier. Tiffany?s diary: Breakfast: fruits, eg mango, cherries, apple Lunch: ham sandwich Dinner: pasta with sausages, or steak or chicken with green beans and salad Snacks: Crisps, seaweed, dried mango and apple Exercise: PE lessons twice a week at school, ballet and horse-riding Wynnie Chan is a Britishtrained nutritionist. If you?ve got a question for her or would like to be featured in this column, e-mail nutrition@scmp.com
