Foods for healthy hair

Foods for healthy hair

Foods for healthy hair

A healthy diet is necessary for the proper growth of hair. Many nutrients, including vitamin B, iron, proteins, zinc, magnesium and biotin, are necessary for hair growth. Lack of these nutrients can lead to various problems related to the hair and scalp, including hair loss and dandruff.  

A healthy diet is the most important part of getting healthy hair which is more important than all the other external factors such as cosmetics, shampoos, conditioners, hair spa treatments etc. 

Haircare is not just about applying some cosmetics and trying to change its look; it's about taking proper care of it.  It is an important part of an overall healthy lifestyle for those who have normal amounts of healthy hair. Although a healthy diet will not grow hair on a bald scalp, using an effective product can help regrow hair.

Foods for healthy hair is obviously a very subjective question. Because there are so many kinds of nutrients that can be consumed to achieve healthy hair.  

In this article, we will tell you what nutrients are required for healthy hair and where to get them from.


Eggs are rich in proteins and iron. They can provide Vitamin B type, called Biotin that can regrow hair. Biotin is a water-soluble vitamin that can also be found in some types of food. When you consume biotin, it helps support the production of keratin - a component of skin, hair, and nails. 

Vitamin deficiency leads to hair thinning and makes the hair brittle. Biotin revives the nutritional value of our hair and helps in strengthening the locks.


Cinnamon is a spice that helps in blood circulation. This helps in transporting oxygen and nutrients to the hair follicles.

Cinnamon can be used in different ways like, sprinkling some of it over oatmeal or coffee.

Sweet Potatoes

Sweet potatoes can cure dry and frizzy hair. It is filled with the beta carotene antioxidant, which our body turns into Vitamin A.

Vitamin A can prevent the hair from becoming dry and brittle.


Spinach is full of essential nutrients like Vitamin A, iron, beta carotene, Vitamin C and folate. They help in keeping our hair healthy by providing moisture.

Greek Yoghurt

Greek yoghurt is a great source of protein. It can help against hair thinning and hair loss because of its Vitamin B5 content.

Salmon Fish

Salmon, mackerel and sardines are packed with useful omega-3 fatty acids. These fats cannot be built by our body on their own so we have to get them from food sources. They help our body to grow thick and shiny hair.


Meat is a staple food in non-vegetarian diets and is a rich source of nutrients that can aid hair growth.

The proteins in meat help in repairing and strengthening hair roots.

Red meat, especially, is rich in iron that can be easily absorbed by our body. These nutrients help the red blood cells to transport oxygen to the hair follicles.

Protein deficiencies can lead to severe hair loss.


Shrimp is a type of shellfish that is an excellent source of essential nutrients.

Protein, Vitamin B, Vitamin D, omega-3 fatty acids, iron and zinc are found in Shrimp. These nutrients prevent hair thinning and 100 grams of Shrimp can provide 38% of the daily Vitamin D needs.


Oysters are a rich source of zinc which can help in repairing hair.

A diet rich in zinc can reverse Telogen effluvium. This condition is caused by a lack of nutrients in the diet and leads to hair loss.

Pro tip: Avoid taking too much zinc as it can promote hair thinning. That is why it is recommended to get zinc from foods like Oysters rather than directly taking Zinc supplements.


Fruits are the best source of vitamins, minerals, antioxidants, proteins and enzymes. They are beneficial for our hair too. They help in hair growth, hair fall prevention, dandruff control, shiny hair, etc. 

Let’s have a look at some of the fruits that help in healthy and strong hair growth.


Berries are packed with beneficial compounds and vitamins that can accelerate hair growth. 

They contain Vitamin C which can protect the scalp from damage and free radicals.

We can get 141% of your daily Vitamin C needs from one cup of strawberries.

Our body uses Vitamin C to produce collagen, which prevents our hair from becoming brittle.


Avocados are a great source of healthy fats. They also contain Vitamin E, which can promote healthy hair growth.

A medium-sized avocado can provide nearly 20% of your daily Vitamin E needs!

Vitamin E is also an antioxidant just like Vitamin C. It can prevent oxidative stress by neutralizing free radicals.

Vitamin E guards our scalp and skin against damage. These damaged skin can result in poor hair growth and fewer hair follicles. 


Guava is a tropical fruit rich in Vitamin C. It protects our hair from breaking.

You can get 377 milligrams of Vitamin C from one cup of guava.

Take Away 

A healthy diet is a key to improving hair growth. If you are suffering from hair ailments or looking for ways to increase the growth of hair, then the first step you need to take is to ensure a healthy diet. 

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