Many factors having to do with the quality of our hair are based on genetics and age.

We don’t get to pick whether our locks are curly, straight or what color our hair naturally grows.

The texture, thickness, and speed of growth are likewise controlled by Mother Nature.  

But there are things that you can do to promote the growth of strong tresses as well as prevent excess hair loss. Following are

9 excellent foods to consume for healthy hair.

1. Eggs

Eggs top our list of hair-healthy foods because they contain a lot of protein and biotin, as well as other nutrients like zinc and selenium.

Hair follicles are mostly made of protein, and not enough protein is known to cause hair loss. Biotin is an essential nutrient for the production

of a particular kind of protein called keratin. If you have a biotin deficiency, consuming more may help improve hair growth. Many supplements

that purport to improve hair quality contain biotin for this reason.

2. Berries

Berries are a fantastic addition to your diet because they contain certain compounds and vitamins that promote hair growth.

One of the best is vitamin C, which has strong antioxidant properties. Antioxidants help to protect hair follicles from being damaged

by free radicals, which exist naturally in the body and are linked to aging. Our bodies also use vitamin C to produce collagen,

a protein necessary to prevent hair from becoming brittle and breaking. And finally, vitamin C helps the body absorb iron and

prevent anemia, which has also been linked to hair loss.

3. Fatty Fish

Fatty fish like salmon, herring, and mackerel promote hair growth due to their concentration of omega-3 fatty acids.

A study including 120 women who took a fish oil supplement plus antioxidants found that their hair, on average,

was denser and that they lost less of it. Another study concluded that fish oil supplements can significantly reduce

hair loss in women with thinning hair. If you are don’t like fish, a fish oil supplement is an excellent alternative. However,

fish also contains other hair-healthy nutrients, including protein, selenium, vitamin D3, and B vitamins.

4. Avocados

Avocados contain healthy fats along with a nice amount of vitamin E. Like vitamin C, vitamin E is an antioxidant that is great

at neutralizing harmful free radicals and promoting hair growth. One study of people with hair loss found that participants

experienced 34.5% more hair growth after eight months of taking a vitamin E supplement. Vitamin E also have important role

in protecting them from oxidative stress and damage dry scalp.

5. Oysters

Oysters are great nourishing food for hair growth. because of their zinc, but zinc can also be found in high amounts

in foods like red meat, legumes (chickpeas and beans), dairy, eggs and whole wheat. Zinc is a mineral that supports

your hair’s growth and repair cycle. A deficiency in zinc has been linked to a form of hair loss called telogen effluvium,

which luckily, is reversible by getting more zinc into your diet.

6. Beans

If you’re looking to cut back on meat but don’t want to neglect your protein intake, beans are a perfect solution.

But beyond a nice amount of protein, beans deliver iron, biotin, zinc, and folate, all of which are essential for healthy

hair growth. Even better, beans are very versatile and quite affordable, so you can eat a lot of them. If you have issue with

hair loss that is not genetic or hormonal in nature (such as post pregnancy or male pattern baldness), or if your hair grows

much more slowly than average (0.5 inches per month or 6 inches per year), diet may be part of the cause.

Focus on eating foods that are high in protein, vitamins A, C, D, and E, essential fatty acids, and iron.

Zinc, folate, and biotin are also linked to healthy hair growth. A well-rounded diet cures a multitude of ills,

and a thick, lustrous head of hair is just one indication that you are healthy inside and out.

Reference : https://www.healthline.com/nutrition/foods-for-hair-growth#section2