Overall health and nutrition have a great deal to do with scalp health and hair growth, as well as the strength and condition of the hair. If your body lacks certain nutrients, hair can become dry and brittle, breaking off as fast or even faster than it grows. Poor nutrition can slow hair growth, since the body will use available vitamins, minerals and nutrients for essential processes first, then direct whatever is left to less-crucial purposes, such as the growth of hair and nails. A well-balanced diet, rich in essential nutrients, can ensure that there is plenty of fuel left for hair growth once the body's key needs are met.
Protein-Rich Foods
Encourage healthy hair growth by including foods rich in protein in your diet. Since hair is primarily composed of protein, a protein-rich diet provides hair the building blocks it needs to grow. Protein-rich foods include meats, fish, poultry, dairy products, eggs, beans, seeds and nuts.
Vitamins
A number of vitamins contribute to and support body processes that aid in hair growth. For example, vitamins A, B, C and E work together to support the circulatory system, ensuring that oxygen and vital nutrients are carried to the scalp to provide nourishment for hair growth. Vitamin C, according to Linus Pauling Institute's Micronutrient Information Center, plays a key role in the circulatory system, helping to produce the collagen that forms the structure of blood vessels; vitamin A aids in the production of red blood cells; vitamin E supports circulation by dilating small blood vessels; B vitamins enhance the function of red blood cells, as well as aiding in the production of hemoglobin. Vitamin A-rich foods include carrots, squash, mango, cantaloupe and sweet potatoes. Rich sources of B vitamins include meat, fish, whole grains, dairy products and beans. Vitamin C is plentiful in citrus fruits, kiwi, berries and tomatoes, among others. Vitamin E-rich foods include nuts, whole grains, wheat germ, salmon and avocados.
Minerals
Several minerals can be help to maximize hair growth and health. Among these are iron, zinc and silica. According to Mineral Information Institute, silica is necessary for the growth of hair and can be found in foods like whole grains, beans, bell peppers and beets. Iron in the blood is responsible for carrying oxygen throughout the body and several other vital functions, and can be found in foods such as liver, beef, dairy products and dark green, leafy vegetables. The institute also explains that hair could not grow without zinc, which is plentiful in foods like meats, seafood and whole-wheat bread.
Essential Fatty Acids
Essential fatty acids, such as omega-3 and omega-6, can help support the health of skin, hair and nails. Adding foods such as mackerel, salmon, nuts, pumpkin seeds and flax seeds to your diet can help keep hair from becoming dry and brittle.
Cautions
Balance is important when adding hair healthy vitamins and minerals to your diet. These nutrients are best absorbed through foods, and some can be harmful in high concentrations, so avoid mega-dose supplements. While protein is an essential nutrient for hair growth, balance those protein-rich foods with plenty of fruits and vegetables to keep weight and cholesterol at healthy levels.
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