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Fat-soluble vitamins are very important for proper functioning and protection against certain diseases and illnesses. Unlike water-soluble vitamins, fat-soluble vitamins are stored in fatty tissues of the body and do not dissolve in water.

With the exception of vitamin D, fat-soluble vitamins cannot be produced by the body and must be obtained through food. Fat-soluble vitamins A, D, E, and K can be found in both plant and animal sources.

Vitamin A

Important for healthy eyes and skin, vitamin A also plays a role in building and maintaining strong bones and teeth. In addition, vitamin A is an important antioxidant that helps the body fight the harmful effects of free radicals.

Some excellent dietary sources of vitamin A include: carrots, spinach, bell peppers, sweet potatoes, cantaloupe, turnip greens, tomatoes, green beans, and beef liver.

Vitamin D

Vitamin D also aids the body in building and maintaining strong teeth and bones. Vitamin D is needed by the body for the absorption and use of calcium, and vitamin D also regulates the body’s use of phosphorous.

While vitamin D can be made by skin being exposed to sunlight, those with limited time in the sun, especially during winter months, should eat a balanced diet with adequate amounts of vitamin D.

Excellent food sources of vitamin D are salmon, cod liver oil, mackerel, fortified breakfast cereals, eggs, milk, and tuna.

Vitamin E

Important for maintaining a healthy reproductive system and nerves, vitamin E also promotes healthy skin. Vitamin E is also an antioxidant needed by the body for protection from free radicals.

Foods rich with vitamin E are: mustard greens, turnip greens, swiss chard, sunflower seeds, and almonds.

Vitamin K

Vitamin K is used by the body for blood clotting and also to make bone and kidney tissues. Vitamin K is also essential for healthy bones, especially in the elderly.

Good natural  sources of vitamin K include: brussel sprouts, broccoli, cabbage, asparagus, celery, green beans, cauliflower, spinach, romaine lettuce, and tomatoes.

Studies reported that vitamin D3 prevent high blood pressure as well as some types of cancer.
Regular shortage of Vitamin D3 can lead to the development of certain diseases. People who have not enough vitamin D3 in her blood may develop rickets, a disease that causes bones to become deformed.
Unlike other nutrients, vitamin D3 is not found in a large number of foods.
And for the most part, vitamin D is present in unfortified foods in only very small and variable quantities.

The vitamin D that occurs naturally in unfortified foods is generally derived from animal products. Salt-water fish such as herring, salmon, and sardines contain substantial amounts of vitamin D, and fish-liver oils are extremely rich food sources of Vitamin D3.
However, eggs, veal, beef, unfortified milk, and butter supply only small quantities of the vitamin.
Plants are extremely poor sources of vitamin D; fruits and nuts contain no vitamin D; and vegetable oils contain only negligible amounts of the provitamin.
As a consequence, in the United States, dietary requirements for vitamin D can only be met by the fortification of suitable foods which are rich sources of Vitamin D3.

It include milk, both fresh and evaporated; margarine and butter; cereals; and chocolate mixes.

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You should to include in diet for hair heath:

• Enough proteins which are necessary for hair growth. Best choose are lean sources of protein such as fish, poultry, lean cuts of meat, beans, nuts, seeds, and soy. Meat, poultry, and fish also contain iron, which is essential for proper hair growth.

• Essential fatty acids which are necessary for proper hair growth contain in fish and flaxseed.

• Magnesium is important for hair growth. Choose natural food sources such as leafy green vegetables, unrefined grains, nuts, seeds, meat, milk, soybeans, tofu, legumes, and figs.

• The outer skin of plants such as potatoes, cucumbers, green and red peppers and sprouts can strengthen hair because they are rich in the mineral silica.

• Good food sources of essential nutrients and fibre are grains, vegetables, and fruits are.

Foods which you should to avoid:

• Caffeine and alcohol can trigger hair loss as they deplete the body of nutrients and also raise adrenal levels.

• Foods contained high amount of sugar can raise cortisol levels (a stress hormone) and cause the body to produce more androgens, promoting hair loss.

• High intake of salt also has been linked to hair loss. Foods high in salt include processed and snack foods, deli meats, and the salt shaker.

• Reduce or eliminate pro-inflammatory foods: saturated fat (fatty meats and dairy) and fat in processed and fried foods. Saturated fat reduces the amount of sex hormone-binding globulin (SHBG) which promotes hair loss.