To maintain healthy hair, you need following nutrients: protein, beta-carotene, various vitamins and minerals. Within hair, protein is the most important part (90%). Beta-carotene, vitamins and minerals can help promote hair growth and prevent hair breakage.
You should have enough protein to support hair growth. The following foods contain rich protein and minerals: lean meats, poultry, fish, eggs, dairy products, nuts, seeds and soybeans. These foods should be included in your daily diet.
Fruits and vegetables contain abundant beta-carotene, which can help to synthesize protein and thus boost hair growth. Fruits and vegetables also contain following vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, and the B vitamins, etc..