Hair is one of the most prominent features that are noticed by people. Nowadays, hair loss and thinning of hair are major problems for many. Long and strong hair is what everyone wishes to have, but not many have this wish fulfilled. If you fall into the “heavy hair loss” or “prone to hair loss bracket,” it is necessary to pay attention to the diet you follow. Each strand of hair is made up of cells that contain a protein called keratin; it needs to be nourished with vitamins, minerals, and nutrients to acquire strong and beautiful hair. The following foods are rich in the nutrients that will help in strengthening growth and protecting against hair fall.

Proteins from eggs
Eggs are considered superfoods for hair growth and are loaded with proteins and vitamins; specifically, egg whites. If eggs are included in your daily diet, your hair gets all the proper nutrition. Eggs also contain biotin, which helps against hair fall. So, the intake of eggs is necessary to prevent hair fall and improve hair growth.

Vitamin C from fruits and berries
Increase your vitamin C intake to encourage hair growth. Fruits like oranges and lime contain antioxidant properties that are helpful in strong hair growth. Berries are also one of the great sources of vitamin Cc which shields hair follicles and improve their strength.

Vitamin A from carrots and sweet potatoes
Vitamin A is the source of beautiful and healthy hair growth. Rich in Vitamin A, carrots help strengthen your hair and reduce loss. Beta-carotene in sweet potatoes is converted into vitamin A, which will increase hair growth. Beta-carotene in sweet potatoes supplies four times the amount of vitamin A compared to other foods.

Omega-3 fatty acids from seeds and fish
Fatty fish such as salmon, tuna, sardines, and mackerel are a rich source of omega-3 fatty acids which promotes strong and healthy hair. Chia seeds are also full of omega-3.

Iron from spinach
Dark green vegetables are naturally rich in iron, which is an important source of hair growth. Iron helps in hair growth and repair. Adding spinach with your sandwich or salad is the best diet to follow for good hair growth. Spinach is also rich in folate and vitamins A and C, which are helpful in hair growth.

Zinc from oysters
Zinc helps in repairing the hair and promoting strong hair growth. Getting zinc from food is better than taking supplements to increase zinc content in your body. Oysters are the best source of zinc that helps in strengthening the follicles and preventing hair fall. Other shellfish rich in zinc include crabs, clams, and lobsters.

Vitamin E from nuts
Vitamin E is an essential nutrient for healthy hair. It helps in repairing hair tissues and protects from hair damage. Nuts such as walnuts, almonds, and other nuts are rich in Vitamin E.

Vitamin H from dairy products
Biotin, also referred to as Vitamin H, helps convert food into energy. A great amount of biotin content helps promote glossy and healthy hair. Biotin is generally stored in the liver; thus the intake of the animal liver is the easiest way of gaining biotin through your diet. It is also said that dairy products like cheese and yogurt are high in biotin.