Proper nutrition is essential to have healthy and shiny hair. Poor nutrition can cause a variety of hair problems including excessive hair fall, dry hair and premature graying of the hair. Vitamin A, Vitamin B, Vitamin C and Vitamin E need to be incorporated into our daily diet to prevent hair loss. Vitamin A One of the most important nutrients to prevent hair fall is Vitamin A. Foods rich in vitamin A are eggs, meat, cheese, milk, spinach and broccoli among others. Vitamin A also helps in the production of hair sebum which is important in keeping the hair shiny and beautiful. Vitamin B There are several B vitamins which help in stopping excessive hair loss. Some of the important B vitamins which are necessary to promote hair growth are B3 or Niacin, B5 or Pantothenic acid, B6 or Pyridoxine, B7 or Biotin, B8 or Inositol, and B12. Fish, Chicken and wheat germ are rich storehouses of Niacin or Vitamin B3. Adequate intake of Niacin is essential to improve circulation in the scalp. Pantothenic acid or Vitamin B5 is found in food items like meat, milk and egg yolks. To prevent premature graying of hair and maintain the general health of the scalp have good portions of food containing this vitamin. Pyridoxine or Vitamin B6 is found abundantly in vegetables, meat and whole grain food items. Pyridoxine besides preventing hair fall also helps to give the hair a good shine. Biotin or Vitamin B7 can be obtained by consuming foods like milk, whole grains, brown rice and walnuts. If you suffer from premature graying of hair then you should definitely include foods containing biotin into your daily diet. Inositol or Vitamin B8 helps to maintain follicle health, prevent excessive hair loss and alopecia. Brewers yeast, whole grains and citrus fruits like oranges and lemon are rich sources of this essential vitamin. Another important B vitamin to prevent excessive hair loss is vitamin B12. Include eggs, chicken, fish and meat to get adequate amounts of vitamin B12. Vitamin C Lemons, oranges, potatoes, strawberries and tomatoes are a few food items which are rich in Vitamin C. Besides preventing excessive hair fall, vitamin C also helps in boosting the hair follicle health. Vitamin E Vitamin E prevents hair loss, boosts scalp circulation and prevents premature graying of hair. Eat foods like soybean, broccoli and spinach to get Vitamin E. Source: gracenglamour.com