If you are facing hair loss more than usual and started noticing that your hairline is receding. Then probably you should look into your diet as an unhealthy diet could be the reason for your hair fall. When it comes to hair growth tips apart from a great hair care routine, eating healthy is also necessary. The benefits of eating clean and healthy are endless. It is not only beneficial for good skin and overall physical health but also plays a pivotal role in promoting hair growth and hair fall control. Since our hair follicles take nutrition from the bloodstream, therefore, it is necessary to take a well-balanced, nutrient-rich food for healthy hair.
Top Fourteen Nutrient-Packed Foods for Healthier, Stronger Hair
1. Spinach
Spinach is a superfood that is rich in vitamin A, C, folate, and iron that not only strengthens hair but also promotes its growth. Iron present in spinach plays a pivotal role in promoting oxygenation to hair follicles and vitamin A and C help in sebum production, which keeps hair shiny and healthy. Include spinach in your sandwich or make a nice sabzi out of it if you want to promote healthy hair growth.
Benefits: Spinach is rich in iron, vitamin A, vitamin C, and folate, which help in maintaining hair follicles and promoting healthy scalp circulation.
How to Incorporate: Add spinach to salads, smoothies, or sauté it as a side dish. You can also include it in soups and omelets.
2. Amla
Amla or Indian gooseberry tops the list of food for healthy hair in India. It is loaded with antioxidants that promote hair growth and prevent premature graying of hair. It also helps in tackling any scalp infection and dandruff. You can incorporate amla juice into your diet.
Benefits: Amla (Indian gooseberry) is high in vitamin C and antioxidants, which strengthen hair roots, reduce hair loss, and promote hair growth.
How to Incorporate: Consume fresh amla juice, add powdered amla to smoothies, or use it in chutneys and pickles.
3. Sweet potatoes
Sweet potatoes are loaded with vitamin A (beta-carotene) which aids in the production of sebum. Sebum helps in maintaining the scalp healthy, hence keeping your hair shiny and lustrous. Sweet potatoes also contain biotin, which prevents any sort of damage to hair from heat styling tools. You can munch on sweet potato next time if you feel that your hair is damaged.
Benefits: Sweet potatoes are loaded with beta-carotene, which the body converts to vitamin A, essential for hair growth and preventing hair dryness.
How to Incorporate: Bake or roast sweet potatoes as a side dish, add them to stews, or make sweet potato fries.
4. Oats
Oats are not just loaded with dietary fibers but are also rich in nutrients such as zinc, and iron, which make them a great food for healthy hair. It also contains omega 6 fatty acids, which are also known as polyunsaturated fatty acids. These are necessary for maintaining healthy hair. You can have oats in the breakfast along with some fruits and nuts to make sure that your hair gets all the nutrients.
Benefits: Oats are a good source of biotin, zinc, and iron, which are important for hair growth and preventing hair loss.
How to Incorporate: Enjoy oatmeal for breakfast, add oats to smoothies, or use them in baking muffins and granola bars.
5. Carrots
Carrots are not only great for your eyes but also a great source of vitamin A required by your hair. Vitamin A, present in carrots, is the best vitamin to strengthen hair by keeping your scalp and hair moisturized and shiny from roots to the tips. You can easily add carrots to your fried rice or you can simply make its juice.
Benefits: Carrots are rich in beta-carotene and vitamin A, which support scalp health and hair strength.
How to Incorporate: Snack on raw carrots, add them to salads, or blend them into soups and smoothies.
6. Yogurt
Plain and unsweetened yogurt is best for your hair growth and your overall health. Yogurt is a great source of protein as well as rich in probiotics. Probiotics present in yogurt are great for gut health and promote the growth of good gut bacteria which helps in the absorption of nutrients in the body. It also contains vitamin B5 which prevents thinning of hair. You can eat yogurt with your lunch or you can make oatmeal with it.
Benefits: Yogurt contains protein, vitamin B5, and vitamin D, which nourish hair and improve hair texture.
How to Incorporate: Eat yogurt as a snack, add it to smoothies, or use it as a base for dressings and dips.
7. Flaxseed
Flax seeds are rich in omega 3 fatty acids which nourish the hair follicles that make your hair stronger and less prone to any damage. Flaxseeds also help in restoring the pH level of the scalp. You can add flax seeds as a topping in your oatmeal or salads.
Benefits: Flaxseeds are rich in omega-3 fatty acids, which nourish hair follicles and promote hair elasticity.
How to Incorporate: Sprinkle ground flaxseed on cereals, mix it into yogurt, or add it to smoothies and baked goods.
8. Walnut
Walnuts are loaded with minerals such as iron, zinc, copper, and magnesium. It also contains protein, biotin, vitamin E, and omega fatty acids. The omega fatty acids 3s, 6s, and 9s present in walnut strengthen hair follicles. It also contains selenium, which protects hair from sun damage. So next time make walnuts your go-to snacks.
Benefits: Walnuts contain biotin, vitamin E, and omega-3 fatty acids, essential for hair health and preventing hair thinning.
How to Incorporate: Snack on walnuts, add them to salads, or include them in baked goods and granola.
9. Whole grains
Whole grains such as wheat, corn, bajra, and jowar are great sources of complex carbohydrates which are highly beneficial for your hair. Whole grain such as bajra is rich in vitamin E, B complex, niacin, and thiamine, which is the perfect vitamin food for hair growth. Whole grain also contains silica which is a predominant component in nails, hence you should eat for strong hairs and nails.
Benefits: Whole grains are rich in biotin, iron, and zinc, which are crucial for hair growth and strength.
How to Incorporate: Choose whole grain bread, pasta, and cereals, or add quinoa and barley to salads and soups.
10. Strawberries
Whether it is fresh or frozen, strawberries are a great source of vitamin C which boosts collagen formation and prevents breakage of hair strands. It is also rich in antioxidants which strengthen hair follicles and promote hair growth. You can eat them whole or you can make a nice smoothie out of it.
Benefits: Strawberries are packed with vitamin C, which aids in collagen production and strengthens hair strands.
How to Incorporate: Add strawberries to your breakfast cereal, smoothies, or eat them as a fresh snack.
11. Guava
When it comes to hair growth fruits, guava tops the list as it contains Vitamin C, which also acts as an antioxidant. Vitamin C boosts collagen formation, which prevents hair from breakage and keeps them strong. So when we say that guava is rich in vitamin C that means almost 377 mg in a single cup, which makes it a perfect fruit to prevent breakage of hair.
Benefits: Guava is high in vitamin C, which prevents hair breakage and promotes hair growth.
How to Incorporate: Eat fresh guava, drink guava juice, or add it to fruit salads.
12. Chickpeas
Chickpeas are loaded with protein, minerals, and vitamins which are essential for healthy hair growth. It contains Vitamins A and C, which prevent hair fall and reduce dandruff while promoting hair growth. You can make a nice chickpea salad for breakfast or dinner.
Benefits: Chickpeas are a great source of protein, iron, and zinc, which are essential for hair strength and growth.
How to Incorporate: Add chickpeas to salads, make hummus, or include them in stews and curries.
13. Pumpkin
Pumpkin is loaded with vitamin A (beta-carotene), vitamin C, E, and zinc. It also contains vitamin B9 or folate which promotes hair growth by improving blood circulation to the scalp. It also has antioxidants that prevent premature loss of hair and any scalp infection. You can make a traditional sabzi of pumpkin or make a nice soup out of it.
Benefits: Pumpkin is rich in beta-carotene and zinc, which support hair growth and scalp health.
How to Incorporate: Use pumpkin puree in soups, bake pumpkin bread, or add roasted pumpkin to salads.
14. Beans or Kidney beans (Rajma)
Beans are the best source of plant-based protein. It also contains folate, zinc, iron, and biotin, which is best for our hair. Kidney beans or rajma are a rich source of protein, folate, and essential fiber. It promotes the growth of thicker hairs, so if you feel that your hairs are thinner then you should take them into your diet. You can eat it as a traditional rajma chawal or you can toss them in a salad.
Benefits: Beans provide protein, iron, and biotin, which are vital for maintaining healthy hair.
How to Incorporate: Add beans to salads, soups, and stews, or use them in burritos and wraps.
What you eat plays a huge effect on your hair. Hence, it is necessary to take a balanced meal with the necessary vitamins, minerals, and protein. If you think that your hair fall is caused due to lack of nutrients then you can add the above-mentioned food to your diet to prevent it.
Priyanka Khurana Goyal is a prominent Indian figure renowned for her diverse accomplishments and contributions across various fields.. Read more
