Shampoo, conditioner and other hair care products help to maintain healthy hair, but strong, beautiful hair begins with proper nutrition. A diet rich in protein and vitamins strengthens hair at the root. Talk to your doctor about supplements that have been shown to improve the health of hair, and ask about dosages since overdoses of some vitamins may cause harmful side effects.
Biotin
Your hair consists mostly of protein. The vitamin biotin produces keratin, the protein that makes up your hair. Biotin strengthens hair while inhibiting hair loss and graying. Foods containing biotin include egg yolks, liver, milk, rice, whole grains and brewer's yeast.
Silicon
The University of Cincinnati published a study in 2007 that concluded the oral consumption of orthosilicic acid, the dietary form of silicon, increases hair thickness, strength and elasticity. Alcohol-free beer and green beans contain silicon that is readily absorbed by the body, according to a 2009 study conducted by the Rayne Institute and St. Thomas' Hospital in London. The same study indicated bananas contain silicon, although the absorption rate is much lower than that of alcohol-free beer and green beans.
Inositol
This water-soluble carbohydrate stabilizes the membranes of hair follicle cells and protects the follicles and roots from damage. Inositol helps to control hair loss and promotes the growth of stronger, healthier hair. Food sources of inositol include organ meats, wheat germ, brewer's yeast, bananas, raisins and brown rice.
Niacin
Vitamin B3, commonly called niacin, improves circulation to the entire body. The increased blood flow to the scalp delivers oxygen that nourishes hair follicles and roots, resulting in stronger hair. Fish, poultry, wheat germ and brewer's yeast provide excellent sources to increase the amount of niacin in your diet.
Vitamin E
This powerful antioxidant affects the body much like niacin. It dilates blood vessels and improves circulation, resulting in healthier hair follicles. Foods rich in vitamin E include soybeans, milk, raw nuts and leafy green vegetables.
Vitamin A
Vitamin A assists the body in the production of sebum, the light yellow secretion that keeps your skin and hair moisturized. While vitamin A does not directly affect the actual strength of your hair, a diet low in vitamin A may cause dry hair that is prone to breakage. Food sources of vitamin A include carrots, spinach, cabbage, broccoli, dairy products and meat.
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