Foods to give you gorgeous hair

Iron

How much to get daily: 18 mg
Why you need it: It’s a component of many proteins and enzymes that maintain good health, including hemoglobin, which transports oxygen in the bloodstream.
Where to get it: Red meat and poultry are a major source. Vegetarians can get it from fortified cereals, dried beans and dark leafy greens, or a supplement.
Don’t exceed (daily): 45 mg
What you need to know: Only women who are pregnant or have heavy periods, or vegetarians and those with diagnosed deficiencies, such as anemia, need extra amounts of iron. Supplements can interact with medications, other dietary supplements and food, and can worsen conditions like ulcers.
Recipes to try:
‘ Stir-Fried Beef with Fine Noodles
‘ Cherry Chicken
‘ Boston Baked Beans

Zinc

How much to get daily: 8 mg
Why you need it: It’s important for growth, development and reproduction, and helps maintain healthy immune and nervous systems.
Where to get it: Meat is high in zinc; vegetarians should eat plenty of grains, nuts and dairy products. (Note: Zinc isn’t always added to multi-vitamins.)
Don’t exceed (daily): 40 mg
What you need to know: High doses can interfere with how the body absorbs copper and iron, as well as certain drugs. It may weaken the immune system and also reduce levels of HDL (good) cholesterol. Studies are mixed about its effects on the common cold.
Recipes to try:
‘ Chicken Biryani with Cucumber Raita
‘ Hot and Spicy Black Bean Dip
‘ Meaty Mushroom Chili

Vitamin B6

How much to get daily: 1.3 mg
Why you need it: It’s involved in the synthesis of brain chemicals and red blood cells, metabolism and maintenance of blood-sugar levels.
Where to get it: Commonly found in fortified cereals, legumes, meat, poultry, fish and some fruits and vegetables.
Don’t exceed (daily): 100 mg
What you need to know: Clinical trials don’t support claims that B6 may reduce carpal tunnel syndrome, PMS depression and heart problems. Also, too much B6 can cause nerve damage.
Recipes to try:
‘ Lentil-Tomato Stew with Browned Onions
‘ Puget Sound Fish Chowder
‘ Spinach, Prosciutto and Asparagus Salad

Vitamin B12

How much to get daily: 2.4 mcg
Why you need it: B12 helps maintain healthy nerve cells and red blood cells. It’s also needed to help make DNA.
Where to get it: Whether you’re a vegetarian or meat eater, fortified cereal can give you all you need. Other sources: fish, meats and dairy.
Don’t exceed (daily): No upper limit established
What you need to know: Some research shows B12 may protect against heart disease, depression and Alzheimer’s, but the evidence isn’t strong. If you’re vegetarian and don’t eat fortified cereals, talk to your doctor about a supplement.
Recipes to try:
‘ Banana and Mango Shake
‘ Herbed Polenta with Gorgonzola
‘ Grilled Pork Chops with Apple-Almond Salsa

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