Trying to grow your hair? Here's our easy-to-follow guide for shiny, healthy, longer hair.

7 tips for shiny, healthy, long hair - Women's Health & Fitness 

Tip 1: Change up your diet

Create a healthy hair menu. To help nourish the hair follicle and stimulate hair cell renewal, chow down on brown rice and oily fish such as salmon or tuna. “Salmon is loaded with strong hair supporters like vitamin D and protein, plus omega-3 fatty acids to keep your scalp healthy,” says award-winning BIBA stylist Mariam Enegd.

Oily foods such as avocados, nuts, seeds and coconut – try Bioglan Organic Coconut Oil, $11.50 , goodpricepharmacy.com.au – will help strengthen cell membranes while high-protein foods like eggs, poultry or beans are great for adding flexibility to your hair, which means less breakage and dryness.

Also, up your intake of almonds and walnuts, as they are rich in biotin, a natural growth supplement that also enhances your hair’s natural colour. And don’t forget to add a little heat to your meals – spicy foods and soy products, which contain capsaicin and isoflavones, encourage the production of keratin.