Water: Water makes up one-fourth of the weight of a strand of hair. Moisture makes the hair supple, so make sure you get plenty of fluids.

Protein: Protein will give the shaft of your hair more strength, and will reduce the likelihood of dame through snapping and splitting. You can get protein from foods like fish, meat, milk, cheese and cereals.

Minerals:
Iron --- helps to carry oxygen to the hair. Without enough iron, hair and its follicles get starved of oxygen.
Zinc ---builds hair protein which helps to prevent hair loss. Meat and seafood are the foods highest in zinc.
Copper is involved in the pigmentation of hair. You can optimize your natural color with a diet with plenty of copper. Who needs hair dye and fake color! Shellfish, liver, fresh vegetables, nuts, seeds and meat are all high in copper.

Vitamins:
* Vitamin A will give you a healthy scalp, because it's great for the skin! You can get vitamin A from foods like vegetables - in particular, in carrots.
* Vitamin B and C are important for good circulation, hair growth and hair color. If you ensure that you have enough vitamin B and C, you'll have strong, supple strands of hair that do not split. You can get these vitamins from eating foods like fruit, vegetables, cereals, eggs, milk and bread.