People want strong and thick hair. Your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. The American Academy of Dermatology estimate that people lose50-100 hair each day. Shortly afterward, new hair re-grow from the same follicles.Rate of growth of your hair depends on factors like age, health, genetics and diet.

Eating a healthy diet with right proportion of nutrients can help your hair stay strong and shiny and promote hair growth. If you’re not getting certain nutrients from your daily food, you might see the effects in your hair. By eating nutrient-rich foods that are scientifically proven to help your hair and avoiding those that can be harmful, you can influence your hair’s thickness, its growth rate or its fall, how shiny it is and even its chances of greying.

The most important and effective step one can take is to fill his/her plate with mostly plant-based foods. It is told that following aMediterranian-style planand having protein regularly from nutrient-dense sources and involving fiber-filled vegetables and fruits, 100% whole grains, healthy fats from nuts, seeds and plant-based oils in your diet can give you those healthy hair that you dream of. A balanced diet will help you get enough of the key nutrients that keep skin, hair, and nails in great state and shape.

Following are the best nutrients for your hair-

Protein, Iron, Vitamins A, B, C, D, and E, Zinc, Fiber and Omega-3 fatty acids.

Colorful fruits and vegetables provide a variety of antioxidants like vitamins A, C, and E which are necessary for cell regeneration. They act like a shield that keeps your hair follicles and your scalp in the best shape and condition. Dairy products are rich in crucial minerals like zinc and calcium and also in beneficial vitamins A and D.

Vitamin B is one of the best helpers, aiding metabolic reactions of your body, enable your body to use the protein, carbs and fat, especially in the cells constituting your skin and hair tissues.

Certain amino acids in protein-rich foods help to promote hair growth and L-lysineis one such example which is also present in the hair root and is responsible for hair shape and volume. Its deficiency cause hair loss. It exists, as dietary protein, in the following foods: meat, eggs, beans, nuts, spirulina.

Fatty fish like salmon, herring and mackerel are excellent sources of omega-3 fatty acids that may promote hair growth.

Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is very important for good healthy hair.

Some sources suggest that the following nutrients can boost hair growth: Niacin support healthy hair follicles and folic acid promote new hair growth, etc.