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Foods that contain folic acid, zinc and lean proteins are helpful for the hair. Protein is the basic component of hair which consists of keratin. The folic acid and zinc also helps add shine to your hair and keep it smooth. Foods that contain these nutrients include avocados, legumes, and seafood.

A great nutrition tip you should know about is to invest in creatine if you're interested in gaining muscle. Creatine is naturally produced in the body and it's great for muscle recovery. Taking creatine can make you bloated, but it's only water weight so it's nothing you should worry about.