Your hair is constantly growing and requires a whole matrix of nutrients to support it. A healthy diet is the key to improving the condition of your hair and ensuring optimum growth.

First, be sure to eat at least one protein every day, preferably of animal origin such as lean meat (chicken, veal or beef), eggs, fish or shellfish. This is an essential nutrient as hair itself is made from a protein called keratin, which we produce from amino acids contained in the protein we eat.

Vitamins and minerals are also important parts of a healthy hair diet. Melons, apricots, tomatoes, butternut squash, carrots and spinach are all good sources of vitamin A, while you’ll get plenty of vitamin C from red berries, citrus fruits, kiwis, pineapples, sweet peppers, green vegetables and cauliflower. Vitamin B5 is also crucial, and is found in cauliflower, as well as being packed into nuts, garlic and avocadoes. For vitamin B12, turn to most types of fish, shellfish and chicken liver. Finally, vitamins B3, B6 and B8 are all found in bananas, chickpeas, mushrooms, nuts, potatoes, avocadoes, parsley and kale.

For zinc and magnesium, it is advisable to regularly eat wholegrain cereals, cocoa, almonds, bananas and eggs. Add a pinch of wheatgerm flakes on top of your salads or soups as well as cold-pressed virgin oils such as olive, walnut or rapeseed.

These nutrients need to reach your scalp through your blood circulation, which they do by hitching a ride on your red blood cells. Therefore, iron – found in red beans, liver, oysters, spinach, shrimps, legumes and cereals – is also an essential part of the process.

Finally, be sure to drink plenty of plain fluids such as still water, vitamin water or herbal tea to stay hydrated. Doing so will help your hair to grow, making It healthier and shinier by removing any toxins and revitalizing your scalp.

If you follow these recommendations, you will start to see an improvement in your hair’s texture, volume and strength.