Foods that keep your hair healthy


Hair loss is a complex condition and nutrients we take influence the condition of hair and hair loss. When hair starts falling or thinning, it causes panic, distress and anxiety in all of us! Many cures are available but do no good because they do not address the root cause. Dietary deficiency, toxic hair products, and poor hair care are often the cause of hair loss.

Hair is approximately made up of 97% of protein. So the lack of proteins in your diet may cause hair fall. To avoid this, you should incorporate proteins in your diet. Here‘s a list of healthy foods for hair that can help to fight against hair loss and promote healthy hair growth.

Red Meat

Lean red meat is one of the most beneficial foods for preventing hair loss. It is a great source of iron which gets easily absorbed and keeps the hair follicles in good health.
Iron allows the other nutrients to get more easily absorbed by the hair follicles. It contains sulfur, which promotes new hair growth by increasing blood circulation and decreasing inflammation, thus preventing hair loss.
The liver also contains a high amount of vitamin A and vitamin B3 which enhances circulation in the scalp.


Hair is mainly made up of keratin and protein, so a diet rich in protein is the fastest ticket to encourage hair growth and prevent hair loss.
Eggs contain plenty of Vitamin B 12 and proteins that penetrate deep into the root and hair follicles to repair and nourish the hair.
Not just protein, eggs are also loaded with four important minerals – zinc, selenium, sulfur, and iron. Iron is especially important because it helps to carry oxygen to the hair follicles and iron deficiency is a major cause of hair loss.
Eggs are also a great source of biotin and sulfur which helps to produce keratin and prevent hair loss. Eggs also help to maintain a healthy nervous system.


Oysters are rich in zinc, a lack of which can lead to hair loss and can also cause dry and flaky scalp.
Our hair is 97% of protein and oysters are rich in proteins.
Oysters are also a great source of iron.


This fish is a good source of omega 3 fatty acids and vitamin D. These Nutrients prevent hair loss Salmon is also rich in vitamin B12 and iron. Our body can‘t make fatty acids on its own. About 3% of our hair shaft is made up of these fatty acids.
Omega 3 is found in cell membranes in the skin of our scalp and in the natural oils that keep our scalp hydrated.


This soy-based food is a healthy source of iron, one cup serving offering 6.7 mg.
Iron deficiency often leads to hair loss. So if you are suffering from iron deficiency make sure you are taking in at least 18 mg of iron a day.


Bean sprouts contain silica, which is an important nutrient for hair and prevents hair loss. Our body uses silica to absorb vitamins and minerals in the body. Even if you are eating plenty of vitamins but you are not consuming silica it will not help you much. Hair needs nutrients to form new cells.
Silica can also be found in the skin of cucumbers, potatoes, and red and green peppers. Folate is not only necessary for pregnant women but is also beneficial for hair. They are also high in proteins which help in hair growth.


Coriander works extremely well against hair fall and hair thinning problem. Coriander helps to clean the toxic metals from the body. These toxic metals hinder transporting nutrients to the scalp leading to hair loss and dry hair.
This ranks high on the list of ingredients in Indian food for healthy hair and scalp.


Apart from being a very high protein source, shrimp also contains good portions of vitamin B12, iron, and zinc. And all there of these vitamins are prevent hair breakage.

Cottage Cheese

Dairy products are a great source of calcium, protein and also contain whey proteins and casein. Include cottage cheese in your diet.
If you are not fond of the bland taste of cottage cheese or paneer as it is known in India, put chunks of paneer in your gravy. This will improve the taste of cottage cheese.


Asparagus contains a lot of folic acid. This is a kind of synthetic vitamin B, which helps the body to absorb more proteins and makes the hair grow faster. Asparagus is rich in vitamins A and C and folic acid. It also contains fibre and iron.
Asparagus stimulates hair production and is also a good source of silicon for healthy hair. Vitamin E is also found is asparagus which improves the overall health of the hair. With one bowl of asparagus daily, you will have thicker and shinier hair.

Flax Seeds

Flax seeds not only contain a high amount of iron, but are also rich in omega-3s which support scalp health and encourage hair growth.

One tablespoon of whole flax seeds contains 2.3 mg of omega 3s while 1 tablespoon of flaxseed oil offers 7.2 grams.


Poultry, especially chicken, has a high content of protein as well as zinc, iron, and Vitamin B which keeps the hair strands thick and strong.
Hair is nearly all protein thus foods rich in protein give you building blocks for hair.


Oats are extremely beneficial to maintain the natural color of the hair. Oats aid in creating melanin and can also prevent hair loss.

Oats contain minerals such as potassium, phosphorus, magnesium, and iron which boost hair growth.

Dry fruits and Nuts

Dry fruits and nuts are a healthy alternative to the sweets available in the market. They don‘t just satisfy the sweet tooth but are also packed with iron, sulfur and biotin which promote hair growth.
They are also abundant in vitamin E and inositol which enhances the blood circulation on the scalp and inositol maintains healthy hair follicles.
Nuts like almonds and walnuts have protein, iron, and vitamin E all of which are vital for hair growth as they strengthen hair from roots and prevents hair fall.


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