Food for your hair...

again, from Real Age:

Foods for Your Hair
Here are five important things to keep in mind when considering how your diet affects your hair: 1. Cover Your BasesFirst and foremost, you want a balanced diet that covers all the nutritional bases -- because certain nutritional deficiencies may hinder hair growth. If you're eating a balanced diet, chances are good that your hair is getting what it needs. How healthy and balanced is your diet? Take this nutritional assessment to find out. 2. Think About Your B's The most important vitamins for hair loss are B vitamins, like B6, biotin, folate, pantothenic acid, and niacin. So make sure your diet includes things like bran, beans, peas, carrots, cauliflower, nuts, eggs, and other foods rich in vitamin B. (Find out how eggs help your brain, too.) 3. Get Your OmegasAlthough there's no solid evidence yet that they help with hair loss, we do know that omega-3 fatty acids -- found in fatty fish, walnuts, flaxseeds, and canola oil -- are good for hair in general and can make it shinier. 4. Don't Be an AnimalHair loss may be one more reason to cut back on the T-bones. Fat, especially from red meat, can lead to more dihydrotestosterone (DHT) production and hair-follicle damage. Here are some great ways to start reducing the meat in your meals without sacrificing taste. 5. Thinking Outside the BoxIf you're interested in trying a little something extra, there are a few more off-the-beaten-path choices that may help support hair. Early evidence suggests these items may help slow hair loss -- but it's too early to say for sure. Still, none of these foods is particularly dangerous -- in fact, most are good for you! -- so adding them to your diet in moderation won't hurt:
Avocados and avocado oil may prevent follicle-killing DHT from binding to receptor sites. Watch this video for an avocado-seeding shortcut.
Green tea has been shown to slow DHT production in early research. (Revisit Issue 2 to find out why DHT matters.)
Caffeine is thought to decrease DHT levels. But before you brew a pot of java, read this caution.
Pepper has been shown to knock out DHT in animal studies.So there you have it. All the foods that may support healthy hair can be found right in your average supermarket. In the next issue in this newsletter series, you'll find out how your general hair care can affect hair follicles.