What foods promote healthy hair growth naturally?

Protein-rich foods are essential for hair growth since hair is primarily made of keratin. Eggs, lean meats, fish, and legumes provide the building blocks your hair needs. Salmon and other fatty fish supply omega-3 fatty acids that nourish hair follicles and add shine. Spinach, kale, and other leafy greens deliver iron, folate, and vitamins A and C, which support sebum production and circulation to the scalp. Nuts and seeds, particularly walnuts, flaxseeds, and sunflower seeds, provide vitamin E, zinc, and selenium that protect follicles from damage. Sweet potatoes and carrots are rich in beta-carotene, which converts to vitamin A. Biotin, found in eggs, almonds, and avocados, is especially well known for supporting healthy hair structure and growth.