Like any other part of the body, hair needs a variety of nutrients to grow and be healthy. Some factors such as age, genes, and hormones influence hair however eating a balanced diet is also essential. Here is a list of them:

1- Eggs: Each strand of hair cells is made up of a strong protein called keratin, so it is important to make sure you have enough protein in your diet. Eggs are one of the most natural sources of protein.

2- Spinach: Dark leafy vegetables such as spinach provide iron. An iron deficiency in the body may lead to hair loss. Spinach also contains vitamin A, which is useful in strengthening hair and increasing its length and density.

3- Carrots: Having carrot juice every day helps hair grow quickly because it is rich in vitamin A. Carrots will also increase hair’s length and density.

4- Sweet potatoes: One of the best sources of vitamin A is sweet potato. So it is one of the best foods to eat to nourish hair.

5- Nuts and seeds: Nuts and seeds are rich in omega-3 fatty acids, which help nourish and thicken hair, especially almonds, walnuts and flaxseeds.

6- Whole grains: Rich in biotin, along with iron, zinc and vitamin B are whole grains. Biotin plays an important role in the production of amino acids (protein) needed for the growth of your hair.

7- Fish and seafood: Most types of seafood and fish are very good sources of vitamin B, which promotes hair growth.

8- Citrus: The body needs vitamin C, which is found in citrus fruits, such as oranges, lemons, tangerines, grapefruits, and others, to absorb iron, and to produce collagen, which makes the capillaries connected to the hair roots strong, which helps in its rapid growth.

9- Avocado: Avocado is a good source of vitamin E, which works to promote hair growth, strengthen it and increase its density.

10- Beef: Meet is good because it contains a decent amount of zinc which promotes hair growth, increases its density and length.

What strengthens hair follicles?

After you get acquainted with the most useful foods for hair growth and strengthening and increasing its length and density, know the benefit of all the elements for the hair.  

Protein is important for hair growth, nutrition and strengthening, it is the building block of hair, so it is important to eat it from its various sources.

Iron is an essential mineral needed by hair cells. When the body is depleted of iron, oxygen and nutrients are not sufficiently transported to the hair roots and follicles, which can affect hair growth and weaken its strands.

Vitamin A is needed by hair to stay hydrated and grow well. It also helps the scalp produce natural oils, which maintain healthy roots and promote healthy hair.

B vitamins are important for hair as they help transport oxygen and nutrients to your scalp, which promotes hair growth.

Vitamin C is necessary for collagen production, hair growth, strengthening and preventing hair loss.

Vitamin E improves blood circulation in the scalp and helps the follicles to work more efficiently to promote hair growth. It maintains the balance of the level of natural oils in the hair without clogging its pores and affecting its growth.

Zinc promotes hair growth in people with hair loss.