Eat for Healthy Tresses & Fewer Bad Hair Days

If you're having a bad hair day, blame it on your diet. Your tresses are a reflection of what you eat, claims health expert Keri Glassman.

In case you missed the author and nutritionist on yesterday's "The Early Show", here is Glassman's advice on what to feed your hair:

• For strong/fast growing hair, eat foods rich in protein, vitamin B12, iron, calcium, biotin and silica. You should include in your diet: lean beef, eggs, chicken, yogurt, asparagus, Swiss chard, almonds, brown rice, cumin and turmeric.
  
  
• For shiny hair, choose foods containing omega-3 fatty acids, vitamin A, vitamin C and selenium. These foods are particularly helpful: wild salmon, tuna, sardines, walnuts, Brazil nuts, beets, broccoli, carrots, berries, melons and flaxseeds.
  
  
• For dry hair, make sure your getting enough iodine, vitamin A, vitamin E and zinc. Drink plenty of water and make sure to consume: seaweed, green vegetables, olive oil, avocado, mushrooms, sunflower seeds, kelp, iodized salt and garlic.
  
  
• To prevent graying and give hair more color, consume foods containing vitamins B5 and B6. Good selections include: coconut, brewer's yeast, milk, eggs, shellfish and liver.
  
  
• Healthy hair tips: drink lots of water; eat whole, natural, fresh foods; eat five or more servings of fruits and vegetables a day; eat a balance of protein, complex carbohydrates, healthy fats, vitamins and minerals; take a multivitamin and omega-3 supplement; get your sleep; and minimize stress.
  
  
• Avoid: caffeine; low-protein diet; vitamin/mineral deficiencies; refined sugars; processed foods with preservative; high salt content; transfats and saturated fats; excess amount of vitamins and minerals; and lack of sleep.
  
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