Healthy hair is quite difficult to achieve and manage as our hair is exposed to chemical and pollution. It’s not just what you apply on your hair, but also what you eat that counts. Nutrition in hair plays a key role in hair growth and good nutrition radiates on our hair and skin. The nutrients which we eat(foods for healthy hair) help to fortify the hair follicles and the scalp.

There are some major factors that influence your hair—genetics, age, hormones, nutrient deficiencies.

Natural hair growth with these amazing nutrients and nutrition for hair and foods for healthy hair

foods for healthy hair

By eating nutrient-rich foods for healthy hair that are scientifically proven to help your hair—and avoiding those that only do harm—you can influence your hair’s thickness, its growth or shedding, how shiny it is, and even its likelihood of greying.


Nutrients for Healthy Hair

The secret to thick, shiny, strong strands isn’t an expensive shampoo or fancy salon treatment—it’s all about a healthy diet for hair. Eating a variety of foods for healthy hair will provide you the mane you’ve always dreamt of.


  • Zinc and iron: Iron and zinc are two essential minerals for the body that help the hair follicles to grow.
  • Vitamin D: Vitamin D can help activate hair growth. Few foods contain it naturally and sitting in the sun for some minutes a day can help the body produce more of it.
  • Protein: Protein is the body’s main building block promoting cell repair and growth —and it boosts the hair strength.
  • Biotin: Biotin is the essential nutrient that synthesizes the important hormone called Keratin Growth Factor that the body used to synthesize Keratin – the protein that forms the fibrous parts of the hair. Biotin is also known as vitamin B7.
  • Omega-3 Fatty Acids: Eat fatty fish such as salmon thrice a week for strong, long hair.
  • Vitamins A and C: These two vitamins are important for healthy hair because they form the building blocks of sebum that coats the hair follicles and protects them from breakage.
  • Folic Acid: Folic acid is essential for hair growth because a decreased level of folic acid leads to slowed down cell division and growth of the hair follicles.


What to Eat for Healthy hair- Best foods for Healthy Hair




Broccoli is a rich source of vitamins A and C, which help produce sebum. Sebum is the oily substance secreted by hair follicles and works like a natural hair conditioner. Plus, broccoli is rich in iron, potassium, calcium, magnesium, and omega-3 fatty acids that are required for healthy hair growth.




Carrots are known to add thickness to the hair and make the hair grow faster. Regular eating of carrot benefits hair growth, make hair lustrous, improve blood circulation, strengthen the hair, protect hair from external damages like pollution and also help prevent breakage of hair and hair fall.


#Green Peas



Green peas contain a wide variety of vitamins and minerals that are essential for healthy hair. They have iron, zinc, and potassium that keeps hair vibrant and strong. Peas also contain B vitamins, such as folate, B6 and B12, required to create red blood cells that carry oxygen and nutrients throughout the body, including to your scalp.


#Bell Peppers

red pepper

Red, yellow, and green bell peppers are a colorful, delicious source of vitamin C, which is necessary for hair health for many reasons. Hair follicles, blood vessels, and skin all require collagen to stay healthy for optimal growth. Even minor vitamin C deficiencies can lead to dry, splitting hair that breaks easily.


#Kidney Beans


Kidney beans are an excellent source of essential hair care nutrients. Along with protein, kidney beans are a rich source of iron, zinc and biotin. Protein helps strengthen the hair strands and promotes hair growth and its important foods for healthy hair.




The water from coconuts is a great natural hydration aid and contains potassium, an electrolyte that helps move nutrients into our cells. Coconut oil, which is high in healthy fats, vitamins E and K and minerals, is one of the foods for healthy hair and best natural nutrients for hair, boosting growth and shine by moisturizing the scalp.




Lentils are a great vegetarian source of iron-rich protein, protein is necessary for all cell growth, including hair cells. Hair gets its structure from hardened proteins called keratin and iron found in animal foods— such as lean beef, turkey, chicken, or pork — is more easily absorbed by the body than the iron in plant foods. So, if you are a vegetarian, it’s especially important to fill your plate with the most iron-rich plant foods.


#Sweet Potatoes

sweet potato

Sweet potatoes are an outstanding source of the antioxidant beta-carotene, which the human body turns into vitamin A. It also helps produce and protect the oils that sustain the scalp, and being low on vitamin A can even leave you with itchy, dandruff scalp.

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