The work week (for lots of people is almost half over, making this Hump Day!!! (Psssst... why do they call it Hump Day when most people get nooky on the weekends?).

Spring means an increase of outdoor activities and increased exposure to sunlight on your hair (your head is closer to the sun - lol!). There are good, bad, and ugly effects of sun on your hair.

GOOD
Vitamin D is good for your hair. Your hair needs it to help prevent hair loss, amongst other things. So soak some up!

BAD
Your scalp is naturally coated with a hydrolipidic film, that fights against external bacteria. Too much sun can, unfortunately, damage this film - just like it does to your skin.

UGLY
Epithelial cells are the cells working in the hair growth department. However, they are sensitive to the UV light emitted by the Sun. UV rays deplete levels of Vitamin E and C in these cells, and that doesn't go down well with them.

SOLUTIONS

• Oil strengthens your scalp's natural security system - scalp as well as hair strands! So oil your hair nicely. Jasmine-infused coconut oil especially does the trick - the antioxidants in jasmine oil protect you against the sun and the fragrance is a bonus!
• Drink, drink, drink like a fish! Water keeps your hair hydrated from the inside. Make sure you get plenty of it.
• You need Vitamins C, D, and E. Either take your vitamins via supplements or eat foods rich in vitamins.

Here are 10 superfoods for your hair:

1. PROTEIN
   Hair is made of protein and protein is needed for hair growth and strength. Whether you are vegan, vegetarian or the eat-anything-with-legs sort, you need a minimum of 40-50 grams a day (or a portion serving of protein that’s the size of your palm). The protein in lean meats like chicken, eggs and fish or dals, pulses and paneer is essential food for healthy hair.
2. OMEGA 3
   Omega 3 isn’t produced by our body and your scalp needs this fatty acid for a hydrated scalp! So if you want shiny, lustrous hair, remember to pick that salmon dish the next time you’re out for dinner. If you’re not particularly fond of fish, you can also get small amounts of Omega 3 from flax seeds, hemp seeds, and chia seeds.
3. IRON
   If you need a healthy head of hair, the blood flowing to your scalp needs iron. Your hair follicles thrive on it. So stock up your plate with green leafy veggies, red meat or nuts - all high in iron content.
4. VITAMIN C
   Those mixed fruit smoothies are great food for healthy hair. Why? Because tropical fruits like orange and guava are high in Vitamin C. This vitamin has collagen which helps hair growth. If you’re combatting hair breakage, make sure you eat at least 75 milligrams a day (which equals one full orange, or just half a guava).
5. VITAMIN A
   This is your go to amino acid if you’re looking for hair strength and vitamins for healthy hair. Your body turns Vitamin A into beta carotene, which is part of the composition of your hair along with protein. You can find Vitamin A in sweet potato and orange vegetables, like carrots and pumpkin. If those don’t take your fancy, throw in a few extra curry leaves in your next curry dish or casserole (it has anti-graying properties!).
6. VITAMIN B12
   Used in the formation of new cells, Vitamin B12 helps regrow hair. It can mostly be found in eggs, yogurt, yeast, organ meats (such as beef liver) and breakfast cereals. Among all the vitamins for healthy hair, B12 has the strongest effects on hair regrowth.
7. ZINC
   A favorite with dermatologists, zinc is usually a supplement doled out to prevent hair loss. That’s because cells that are in charge of growing your hair depend on this food. Highest quantities are found in shellfish like clams, oysters, crab, and lobster. Dark chocolate also contains a generous amount. You can get smaller doses from chickpeas, flax seeds, and garlic.
8. SELENIUM
   Selenium is a mineral that combats dandruff and fights problems like gray hair. It also prevents hair loss when included in your diet along with zinc-rich foods. Sunflower seeds, oats, and mushrooms are sources rich in selenium.
9. BIOTIN
   Biotin may actually help reverse hair loss and strengthen your brittle hair! This essential mineral is an important building block in the process of hair growth. If there’s a good amount of biotin in your body, it contributes to the production of healthy hair and nails. That’s why doctors highly recommend it as a supplement for hair loss. Ways to include biotin naturally in your diet: almonds, cheese, bananas, berries, and cauliflower.
10. VITAMIN D & CALCIUM
    They are ideal vitamins for healthy hair and, when taken together regularly, protect you from hair loss. Vitamin D is not just sunshine: you can get it from egg yolk, orange juice, soy milk, and cheese. Fatty fish like tuna, mackerel, and salmon also contain a good amount of Vitamin D. Milk products are the first pit-stop for calcium, but you can also get it from figs, beans and leafy greens like cabbage and black-eyed peas.

A balanced diet of food for healthy hair is all you need for those bouncy, lively locks. So update your grocery list!