Protein

• beans
  
  Hair growth depends on protein. Hair is made of this amino acid, so protein should be an important part of your diet to maintain healthy hair. Foods rich with protein include liver, cottage cheese, chicken, fish, turkey, yogurt, tofu, eggs and beans. Salmon is a wonderful protein because it has several vital nutrients the hair needs, which include omega-3 fatty acids, iron and vitamin B12. Vegans can use flaxseed oil over salads, yogurt, oatmeal and smoothies to get your daily omega-3 fats. Walnuts, canola oil and soy foods help increase hair's thickness and shine.
  
  

Minerals

• almonds
  
  Iron and zinc are two minerals your hair cannot live without. Deficiencies of these minerals can lead to hair loss. Rich sources of zinc and iron include beef and lamb. Zinc also can be found in oysters, cashews, almonds and pecans. Iron foods good for your hair include dark green leafy vegetables, eggs, spinach, liver, whole-grain cereals, broccoli, dried beans and dried fruits.
  
  

Vitamins

• berries
  
  B-complex vitamins, vitamin E and vitamin C all have roles to play in keeping with healthy hair. Biotin, which is vitamin B7, maintains your hair's thickness. A deficiency can lead to brittle and weak hair. Biotin also is great for growing nails. Good food sources of biotin are brown rice, lentils, eggs, nuts, legumes and Swiss chard.
  
  Vitamin E improves hair growth through support of blood circulation to the scalp. It also promotes a healthy immune system. Foods rich with vitamin E include avocados, almonds, soybean, walnuts, seeds, olive oil, spinach, meat, safflower, peanuts, wheat germ, blackberries, bananas, kiwi and apples.
  
  Vitamin C provides the collagen your hair needs to grow, prevents hair loss, helps the body absorb iron, which the hair needs. Foods rich with vitamin C include oranges, mangoes, kiwi, papaya, broccoli, and red, yellow and orange peppers. Red, yellow and orange peppers offer more vitamin C than green peppers.