Your dinner table can promoter your healthy head of hair as your hair salon does. Many people want strong and healthy hair, especially as they grow older.

Interestingly, your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. How fast it grows depends on factors like age, health, genetics and diet.

Although you can’t change factors like age and genetics, diet is one thing you have control over. In fact, consuming a diet lacking the right nutrients can lead to hair loss.

On the other hand, eating a balanced diet with the right nutrients can help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition.

Here are the 7 best foods you can eat to promote hair growth.

1. Eggs

Eggs are an abundant source of proteins and nutrients that serve as “hair food.” These nutrients help boost the rate at which your hair grows while promoting healthy new growth.

Egg yolks are rich in lutein, which helps hydrate your hair and improve its elasticity. The lutein in egg yolks also helps heal brittle hair, curbing breakage and split-ends while improving the texture of your hair.

Allure Magazine also suggests using egg yolks directly on your hair and scalp.

2. Berries

Berries are loaded with beneficial compounds and vitamins that may promote hair growth.

Berries…Blueberries, Strawberries, Raspberries, Blackberries – There is no other fruit that match this super fruit when it comes to nutrient power that encourages healthy hair growth. Rich in vitamin C, berries feed hair follicles and promotes blood circulation on the scalp. Berries contain vitamin B, which provides enough oxygen to the cells and thus facilitates to reduce hair loss, prevent the graying process, promote hair growth and add softness and shine to your hair.

3. Salmon

Another thing omega-3 fatty acids help? Your scalp and hair. Salmon is also rich in Vitamin D, which is believed to help with female hair loss. It helps to keep the weight off Salmon’s high protein content means it’s an ideal choice for anyone looking to lose a few pounds or maintain their weight; protein can reduce your appetite in comparison to the same amount of calories from fat and carbs so protein helps to keep you fuller for longer.

4. Avocados

Avocados are delicious, nutritious and a great source of healthy fats.

Most of us know avocados are healthy for the inside of our bodies but what about the outside? Good news! An avocado hair mask can do wonders for your hair.

First things first , avocado is a fruit, not a vegetable and actually belongs in the berry family. Loaded with potassium (nearly twice as much as bananas), and amino acids, this creamy power food is hard to beat. Need protein? Avocados contain about four grams, among the highest of all fruit. And did you know you can substitute avocados for butter in many recipes – now you do!

When it comes to hair, avocados really “shine”. Historical evidence shows that as far back as early Egypt people used avocado to prevent hair loss and as a natural moisturizer. Today we still use it for its moisturizing properties; it makes hair shiny and supple and keeps the hair and skin moisturized. Perhaps the best way to utilize the avocado’s many beneficial properties for hair is as a mask.

5. Nuts

Nuts are high in protein and zinc, and are great for promoting strong and slinky hair. Good nuts to add to your diet include walnuts, which are packed with omega-3 fatty acids and biotin, and Brazil nuts, which are high in selenium. Selenium is not only good for promoting a healthy skin and scalp, but the mineral can also help prevent hair loss. Nuts are best eaten sparingly due to their high calorie content, however regularly snacking on a variety of nuts can have great health benefits.  

6. Sweet Peppers

Sweet peppers are an excellent source of vitamin C, which may aid hair growth.

In fact, one yellow pepper provides nearly 5.5 times as much vitamin C as an orange .

Free radical damage can block growth and cause your hair to age.

Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals ().

In addition, your body needs vitamin C to create a protein known as collagen — an important part of hair structure.

Vitamin C also helps your body absorb iron, a mineral necessary for hair growth.

Strawberries, peppers, guavas and citrus fruits are all good sources of vitamin C.

7. Oysters

Oysters contain more zinc than any other food. Zinc is necessary for proper growth and development, strengthens the immune system and promotes healing.Zinc is a mineral that helps support the hair growth and repair cycle 

A lack of zinc in the diet may promote telogen effluvium, a common but reversible form of hair loss caused by a lack of nutrients in the diet ().