Healthy food and hair- Eat right for better hair!

One of the most basic advices for good hair health is eating the right foods. Your hair can make or mar your look and no matter how much you style your hair on the outside, it all falls flat if you lack good quality healthy hair. Apart from choosing the right hair care products and following a regular hair care routine, you also need to have healthy food for better hair.

Hair Nutrition

An important part of knowing what all comes under healthy foods for hair, is to know the nutritional needs of your hair. Once you know this, it should be easy for you to figure out what foods in your day-to-day basket fulfill these requirements, so you can have a balanced amount of these.


Since hair is made up of protein, you need more protein rich foods for healthy hair. In fact, inadequate protein content in your food intake can lead to hair loss.

On your plate

Consider high protein foods for healthy hair like chicken, turkey, fish and eggs. If you are a vegetarian, some of the best vegetarian foods for healthy hair include legumes, nuts and dairy products- that are a powerhouse of proteins.

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Iron is another crucial element for hair growth.

On your plate

Animal products like red meat, chicken and fish can supply a lot of readily available iron for use by your body. But again there are alternative iron-rich vegetarian foods for healthy hair like lentils, tofu, soybeans, black-eyed peas, spinach, broccoli, kale etc. If you are a vegetarian, you also need a fair share of Vitamin C rich foods that help the body to absorb iron from plant foods.

Hair health vitamins- Vitamin C, Vitamin A and Vitamin E

Your hair also needs a lot of vitamins to support good growth. In particular, vitamins A, C and E are very important. While Vitamin C aids the absorption of iron to promote healthy hair, Vitamin A helps in the production of sebum- without which you may suffer from itchy scalp and dry hair problems. Vitamin E is an important shield against sun damage- so try to include a lot of vitamin rich foods for healthy hair. Biotin, a water-soluble B vitamin, is also considered to be important to hair growth.

On your plate

While you can take biotin supplements, you may also get your share of biotin from foods like eggs, whole grains, soy flour etc. Red, yellow and green bell peppers are great sources of Vitamin C. Guava also supplies a lot of vital Vitamin C. You can get your share of Vitamin A from beta-carotene rich foods like carrots, sweet potatoes, pumpkin, cantaloupes and mangoes.

Omega 3

Omega 3 fatty acids help to keep your hair and scalp well-hydrated and also lend shine and gloss to dull hair.

On your plate

Important sources include oily fish like salmon, trout, mackerel, sardines and herring.

Zinc and selenium

Inadequate zinc in your diet can lead to loss of hair and a dry, flaky scalp. Zinc and selenium are two of the most important minerals as far as your scalp is concerned.

On your plate

Oysters, beef, crab, lobsters, eggs, whole grains and fortified cereal are good sources of zinc.

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