Water - Your scalp (like your skin) can get dry. You should drink about 1.5-2 liters of water every day – and a little more if you’re exercising or living in warmer conditions. Takamichi Saeki (who runs Takamichi Hair in New York) agrees it’s a good practice to regularly hydrate yourself.
Protein - Hair is protein-based, so taking in more protein is essential. A serving of 120g of meat protein (for breakfast and lunch) is recommended. For vegetarians – you’ll want to go over 120g of plant-based sources such as nuts, beans, legumes and tofu.
Biotin -Hair cells (like all cells) are coated with a fatty membrane. NYC nutritionist Brooke Alpert says that for cells to grow and multiply, it’s about “keeping their fatty membranes healthy, which starts with having the right kind of fat in your diet.” That menu includes rich sources of Biotin: salmon, oysters, avocados and nuts.
Vitamin C -Vitamin C (a resource for producing collagen) is needed for healthy hair and skin. Alpert also mentions its role as a major antioxidant that “fights off all of the cellular damage we’re doing regularly.” Citrus fruits, sweet potatoes and red peppers are among the top sources of Vitamin C.
A Good Breakfast -Never underestimate the importance of a nutritious breakfast. It’s the refueling point for most of your body – including your scalp and hair follicles. A meal that's complete with all of the above provides much-needed energy to form hair cells.