For healthy hair, incorporating the following seven nutrients into your diet can be beneficial:

Protein: Hair is primarily made of protein, so consuming enough of it is crucial. Include sources like eggs, lean meats, fish, beans, and nuts.

Biotin (Vitamin B7): Biotin supports hair growth and health. Foods rich in biotin include eggs, almonds, avocados, and sweet potatoes.

Omega-3 Fatty Acids: These help nourish hair and support healthy scalp function. Sources include fatty fish (like salmon and mackerel), flaxseeds, chia seeds, and walnuts.

Vitamin A: It helps produce sebum, which keeps the scalp moisturized. Good sources are carrots, sweet potatoes, spinach, and kale.

Vitamin C: This vitamin aids in collagen production, which strengthens hair. Citrus fruits, strawberries, bell peppers, and broccoli are excellent sources.

Iron: Iron helps red blood cells carry oxygen to your cells, which is vital for hair growth. Foods rich in iron include red meat, spinach, lentils, and fortified cereals.

Zinc: Zinc helps repair hair tissue and maintain the oil glands around follicles. Include zinc-rich foods like oysters, beef, pumpkin seeds, and chickpeas in your diet.