When it comes to foods for healthy hair and beauty, variety is the best way to go.  An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like salmon and low-fat dairy will help keep hair healthy.

If you're tempted to drop pounds fast with the latest fad diet, it could leave you with less-than-healthy hair - along with a growling stomach.  Low-calorie diets are often low in some of the most important nutrients for healthy hair, including omega-3 fatty acids, zinc, and vitamin A.  In addition to stunting hair growth and leading to dullness, super-low calorie plans may even cause hair loss.

Crash diets often affect the hair cycle for the worst.  Losing a significant amount of weight in a short amount of time can affect that normal hair rhythm.  Two to three months later, you might notice a significant increase in shedding. This is a temporary problem that you recover from with a well-rounded diet such as the ones I give my clients on PowerToBeWell.com.

Here's some key Healthy-Hair Eating Tips:

• Eat more salmon.   Omega-3 rich foods like salmon and sardines help seal in shine. Pharmaceutical grade distilled fish oil or DHA supplements will work, too.
• Be a bran lover.   Bran is rich in vitamin B, which may slow hair loss and promote hair growth. Other B-rich victuals include beans, peas, carrots, cauliflower, soybeans, nuts, and eggs. 
• Say yes to avocados.   Avocados and avocado oil may prevent some funky stuff that kills hair follicles — dihydrotestosterone (DHT) — from getting where it needs to go. 
• Say no to animal fat — and red meat — unless it’s the non-genetically modified organically grown grain feed that cattle are being raised on in an organic pasture — if you're losing hair. They can lead to more DHT production and hair-follicle damage. 
• Stock up on green tea.   Brew a strong pot, cool it, and then give your head a rinse to help kill off dandruff-causing fungus. Incidentally, if you drink green tea, the caffeine in it may help slow balding, too.
• Dark Green Veggies.   Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner.
• Beans - Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.
• Nuts -Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.
• Poultry  - Without adequate protein or with low-quality protein, one can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color.  Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.
• Eggs -  It doesn't matter whether you like your eggs scrambled, fried, or over easy. However they're served up, eggs are one of the best protein sources you can find.  They also contain biotin and vitamin B-12, which are important beauty nutrients.
• Low-Fat Dairy Products - Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.  For some healthy hair foods "to-go," try throwing a yogurt or cottage cheese cup in your bag when you head out in the morning to snack on later in the day.  You can even boost their hair benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.
• Carrots - Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.  Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you'd be wise to include carrots in your diet as snacks or toppings on your salad.