Eggs are a great source of protein, zinc, selenium, biotin and other hair healthy nutrients, which are important for hair health and growth. Biotin is essential for the production of a hair protein called keratin which is why biotin are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency.
spinach is loaded with folate, iron and vitamins A and C, which may promote hair growth. A deficiency in these nutrients may result in hair loss. Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron also helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair.
Seeds deliver a massive amount of nutrients with few calories. Many of these nutrients may also promote hair growth. These include vitamin E, zinc and selenium. An ounce (28 grams) of sunflower seeds provides nearly 50% of your daily vitamin E needs, with a wide variety of hair-healthy B vitamins. Certain seeds like flaxseeds and seeds also provide omega-3 fatty acids.