Many people view healthy-looking hair as a sign of health or beauty.Like any other part of your body, hair needs a variety of nutrients to be healthy and grow . In fact, many nutritional deficiencies are linked to hair loss.While factors such as age, genetics and hormones also affect hair growth, optimal nutrient intake is key.
Below are nutrients that may help for the nourishment of hair
EAT COMPLETE PROTEINS
Your hair is composed primarily of protein, so including adequate amounts in your diet is vital to hair growth. It is suggested to eating a portion of high-protein food which contain all of the essential amino acids (for example, fish, chicken, lean meat, eggs, milk & milk products, beans & legumes, seeds & nuts.
HYDRATE
Drink approximately 1.5-2 litres of water a day depending on your activity level and climate. Your scalp, just like your skin, can become dehydrated, making for a poor growing environment.
CONSUME ADEQUATE IRON
Ferritin (stored iron) levels are extremely important for hair growth. Try adding green leafy vegetables, red meats, eggs, nuts, seeds, legumes, beans. Otherwise, try adding an iron nutritional supplement to your diet. You can also take copper charged water which will help you to compete with your nutritional deficiencies.
CRUSH ON VITAMIN C
Iron can only be absorbed effectively if you are ingesting it alongside vitamin C. Drink a glass of freshly squeezed orange juice, or eat one of your favourite fruits / vegetables to help with iron uptake.
BIOTIN
It’s a water-soluble B vitamin found in our bodies that works by turning fats, carbs, and proteins into energy which helps to provide nourishment to hair. Biotin rich foods that can be added for the nourishment of hair are organ meats, such as liver or kidney, eggs, nuts, such as almonds, peanuts, and walnut, soybeans and other legumes, whole grains, bananas, cauliflower, mushrooms.

ADD OMEGA 3 FOODS
Omega 3 is essential fat that is not synthesised in our body, so have to be taken from the foods. Omega 3 fatty acids helps in providing the nourishment, shine & thickness to hair. Add adequate amount of omega 3 fats from the rich sources such as walnuts, almonds, fish oil, seeds etc.
CONSUME VITAMIN D
One role vitamin D plays is stimulating new and old hair follicles. When there isn’t enough vitamin D in your system, new hair growth can be stunted. Vitamin D deficiency has been linked to alopecia, the autoimmune condition that causes bald patches on the scalp and other areas of the body. So, we need to take sufficient amount of Vit.D from the natural source that is sunlight & other sources such as: Cod Liver oil, Mushrooms, Vit. D fortified foods.

Over to you: It is very important to eat a balance diet along with the foods mentioned above.