Adequate intake of vitamin A is vital for the growth and health of cells and tissues throughout the body, including the hair and scalp. Prolonged vitamin A deficiency can lead to hair loss and dandruff caused by the build-up of cellular debris in the hair follicles.

Plant sources: fruits and vegetables as well as some dark green leafy vegetables
Animal sources include: liver, fish oil, eggs, milk.

All three of these B vitamins are essential to the normal formation of red blood cells or the hemoglobin (iron-containing) portion of red blood cells. Healthy and strong hair is dependent on a constant supply of blood and oxygen. Deficiency of these B vitamins can cause increased hair shedding, damaged hair, and slow re-growth.

The best sources of Vitamin B are: chicken, fish, liver, kidney, soya, beans, whole grains, cereals, nuts, and legumes also contain reasonable amounts.
Sources of folic acid include: leafy vegetables, orange juice, beets, liver, cereals, grain products such as bread, flour, rice.
Vitamin B12 is found mostly in animal foods such as: meat, fish, poultry, eggs, milk, other dairy foods.

Biotin deficiency is another cause of hair loss. Daily supplement of biotin resulted in the gradual re-growth of healthy hair.

Sources for Biotin include: eggs, liver, cereals.

Deficiency of vitamin C makes hair susceptible to problematic splitting and breaking. People who smoke need twice as much vitamin C as nonsmokers.

Vitamin C is found in plant sources such as: citrus fruits, berries, melons, dark green leafy vegetables, potatoes, tomatoes.

Copper is formation of hemoglobin, which is necessary for the maintenance of an adequate supply of blood to the hair shaft. Deficiency of copper can weaken the hair shaft and cause increased hair shedding.

The best sources of copper include: liver, seafood, nuts.

Iron carries oxygen in the hemoglobin of red blood cells. Iron deficiency results in hair loss or increased hair shedding.

Sources for iron include meat and plant foods, such as spinach, beans, and bran.

Dandruff and hair loss are conditions associated with zinc deficiency.

Good sources for zinc are foods of animal origin, including seafood. Eggs and milk also supply zinc in smaller amounts. Whole-grain products, nuts, seeds, and legumes contain zinc.

Without adequate protein intake, the body cannot efficiently replace new hair with the hair that has shed.

Protein comes from: meat, poultry, fish, eggs, milk, cheese, yogurt, soya products.