Your hair requires the proper fuel to grow strong and healthy, much as any other part of your body. See every strand as a small plant needing particular nutrients to flourish. Perfect hair growth absolutely depends on a balanced diet high in vitamins, minerals, and protein. What, then, should be on your plate to inspire those longer locks?

Protein Powerhouse

Protein is, first and most importantly, the building block of hair. Keratin, a protein, makes up the majority of your hair, so you must consume enough of it in your diet. It is not negotiable. Load yourself with lean meats like chicken and fish, eggs—a fantastic source of biotin too!—dairy products, legumes, and nuts. If you follow a vegetarian or vegan diet, be sure you are combining several sources of plant-based proteins to offer a whole spectrum of amino acids. Delicious and hair-friendly are lentils, tofu stir-fries, and quinoa bowls.

Biotin Boost

Let us now address biotin, sometimes referred to as the "hair vitamin." Although a severe biotin shortage is rare, maintaining appropriate levels will surely help promote healthy hair growth. Foods heavy in biotin include eggs, nuts, seeds, sweet potatoes, and onions.

Iron's Importance

Particularly in women, iron deficiency is another common offender behind slow growth and hair loss. Including foods high in iron, such as red meat, spinach, lentils, and fortified cereals, makes sure your diet is healthy. See your doctor for a blood test and tailored advice if you believe you may be low in iron.

Zinc for Growth

Growth and repair of hair tissue depend critically on zinc. Oysters, beef, pumpkin seeds, and chickpeas are among the excellent sources of zinc.

Vitamin Vault

Do not overlook your vitamins!

• Sweet potatoes, carrots, and kale contain vitamin A, which aids in cell development, including that of hair cells.
• Citrous fruits, berries, and capsicum abound in vitamin C, an antioxidant that aids in the synthesis of collagen—an essential protein for hair structure.
• While sunshine is our main source, fatty fish and fortified foods can also help; vitamin D is involved in hair follicle cycling.
• Found in almonds, sunflower seeds, and spinach, another potent antioxidant that can support scalp health and hair growth is vitamin E.

Hydration is Key

Lastly, but certainly not least, hydration is essential! Your hair needs moisture to remain healthy and stop breakage, much as your skin does. Make sure you're drinking enough water all through the day.