Vitamins

• To maintain a healthy head of hair your diet should include:
  
  Vitamin A, which is essential for proper thyroid functioning, which in turn helps with hair growth. It can be found in fruits and vegetables rich in beta-carotene, indicated by their gold, orange or red color. Try sweet potatoes, carrots and mangoes. Other foods that include Vitamin A are leafy greens, milk, egg yolks and liver.
  
  B vitamins (B6, B12 and folic acid), which all contribute to blood flow. Restricted blood flow can affect hair growth and retention.The vitamins are found in bananas, eggs, whole grains, soybeans and leafy vegetables.
  
  Vitamin C, which is essential for production of collagen, a protein that helps keep your hair healthy and strong.. Look for Vitamin C in citrus fruits, peppers, tomatoes and potatoes.
  
  

Minerals

• Essential minerals include:
  
  Zinc, which helps support healthy cell growth and repair. You can find zinc in many meats, such as poultry, beef, oysters, crab and lobster, as well as baked beans, yogurt and cashews.
  
  Copper, which is necessary for formation of hemoglobin and sufficient blood flow to the hair follicles. You will consume copper in many meats (clams, beef, oysters, veal, lamb) as well as seaweed, nuts and seeds.
  
  Iron, which helps conduct oxygen throughout the body. Iron deficiency (anemia) is a leading cause of hair loss. Eat such foods as liver, lean red meats, beans, tofu and green leafy vegetables.
  
  

Other Recommendations

• Other dietary imbalances can result in slowed hair growth or problems with hair loss. These include:
  
  Extremely low-calorie or low-fat diets. If your diet is too low in fat or calories, all bodily functions -- including hair growth -- are affected. Make sure you are getting enough calories and healthy fats from nuts, seeds and olive oil.
  
  Low-protein diets. Without protein, your body cannot create new cells. Eat protein in the form of lean meats, eggs, low-fat cheeses and tofu.
  
  When eating for hair growth, you don't need to follow any strange diets or eat any unusual foods; just eat a healthy diet and your whole body--including your scalp--will benefit.