Micronutrients are also important. These include vitamins and minerals.

Vitamins and minerals that are believed to be important for hair growth:

Vitamin A

Vitamin B12 (biotin)

Vitamin C

Vitamin D

Iron

Folate

My recommendation is to try to get as much of your macronutrients and micronutrients as you can from the foods that you eat. You want to have a balanced diet that is rich in fruits and vegetables. It has been found that a plant based diet is overall good for our health and to minimize animal based products. You will also want to take time to prepare your own foods. Processed foods contain many preservatives and chemicals that do not provide any nutritional value and can even be harmful.

Healthline lists the following foods as great sources of nutrition for healthy hair growth.

1. Eggs: contain protein and biotin. Need to monitor cholesterol intake as egg yolks are high in cholesterol (may need to consult with a physician).
2. Berries: contain vitamin C which is powerful antioxidant (protects against free radicals in the environment that can be damaging to hair).
3. Spinach: contain vitamin A and C.
4. Fatty Fish (salmon): contain omega 3 fatty acids, vitamin B, vitamin D, and selenium.
5. Sweet potato: contain vitamin A.
6. Avocado: contain vitamin E and vitamin C.
7. Nuts: contain vitamin E, vitamin B, and zinc.
8. Seeds: vitamin E, selenium, omega 3 fatty acids, and zinc.
9. Sweet peppers: contain vitamin C.
10. Oysters: contain zinc.
11. Shrimp: contain omega 3 fatty acids, vitamin B, vitamin D, and selenium.
12. Beans: contain protein, biotin, and iron.
13. Soybeans: contain spermidine (prolong the active phase of hair growth).

As the saying goes, “An apple a day keeps the doctor away”.