Explore Essential Nutrients And Top 10 Foods For Healthy Hair

Greetings, readers! Winter is here, and that means you need to take extra care of your hair! However, sometimes, despite following a good hair care routine, your hair may appear dull, dry and brittle! And the nuisance of hair fall just follows along, affecting your lifestyle and confidence. 

But have you ever wondered that perhaps it’s not your hair care routine, but rather the diet you are taking that is impacting your hair health? Perhaps the remedy can be served on a plate instead of applied on the scalp! A study published in the journal Dermatology found that people who ate a diet rich in fruits, vegetables, and whole grains had less hair loss than those who ate a diet high in processed foods and sugary drinks.

So, if you want healthy, thick, shining hair, you must have a balanced diet. To achieve healthy hair, you must include foods rich in vitamins and minerals. Hence, this blog is going to share the top 10 foods for healthy hair with you so that you will know next time the remedy is on your plate, not on the scalp! 

Table Of Contents

1. Nutrition For Your Hair And Nutrients For Hair Growth

2. Top 10 Foods For Healthy Hair

3. Why Having Healthy Hair Is Important?

4. The Final Say

5. FAQs

6. References 

Nutrition For Your Hair And Nutrients For Hair Growth

Diets for weight loss, immune-boosting foods, and muscle-centric eating regimes often capture people's familiarity; however, a lesser-known realm exists in the domain of foods that promote hair growth, lustre and durability. 

Nutrition is a significant factor in illness prevention and life quality enhancement. Furthermore, it also influences your hair's shine and thickness. Research published in 2021's Clinics in Dermatology highlights the link between overall good health and careful hair care practices.

Also Read: Walnuts And Their Benefits For Hair

A combination of good overall health and informed healthcare practices produces healthy hair. Research suggests various nutritional deficiencies can cause poor hair health, adversely affecting its structure, texture and viability. Here some some important nutrients which are important for hair growth: 

Top 10 Foods For Healthy Hair

Below is the list of the top 10 food items that can be proven best for your hair growth and reduce hair fall. By incorporating these foods into your diet for healthy hair, you can see effective results in weeks: 

1. Sweet Potatoes  

Sweet potatoes are critical for absorbing vitamin A, as they are rich in beta-carotene. Vitamin A is essential for hair density and the formation of sebum to keep your hair healthy and moisturised naturally.

2. Green Leafy Vegetables  

Remember how your mother reminded you to eat more greens? Indeed, leafy greens contain carotene, folate, and potassium and also deliver keratin to the body, strengthening hair follicles. Folate is an essential mineral in the body that carries oxygen and nutrients. However, due to low folate levels in the diet, hair follicles do not get enough nutrients, which impairs hair growth and weakens hair strands. To supplement folate intake, include kale, cabbage, lettuce, etc in your diet. 

Further, leafy vegetables are enriched with iron, another important mineral for hair health. It also helps to produce sebum that keeps the scalp healthy and hydrated.  

3. Vitamin C-Rich Citrus Fruits  

Citrus fruits are deemed to be among the best foods for healthy hair. Lemons, oranges, and grapefruits are rich in vitamin C and collagen sources that strengthen the hair. Vitamin C boosts collagen formation and improves scalp circulation while protecting hair follicles from the oxidative damage of free radicals. 

It also aids in iron absorption, improving scalp blood circulation, hair growth, and applicable nutrition. These factors enhance hair growth and make hair healthy and thick. Hence, vitamin C-rich citrus fruits and berries are some of the best foods for hair growth and density.   

4. Whole Grain  

Whole grains contain biotin, iron, zinc, and vitamin B. Biotin is an essential part of amino acids that are building blocks of the body. Hence, biotin promotes hair growth, making it strong and resilient to damage. Whole grains are also packed with iron; maintaining optimal levels of iron in the body improves circulation in hair follicles and helps attain healthy and thick hair.   

5. Soybeans  

Soybeans are a rich source of vitamin B2, magnesium, and iron. Soybeans also inhibit the synthesis of dihydrotestosterone, which is known to cause damage to the hair. It is a rich source of omega-3 fatty acids and contains manganese and vitamins, making dry and damaged hair healthy, shining and strong. Hence, soybeans and their derivatives are good food for hair growth and density.   

6. Cinnamon  

This spice can do miracles for your hair. It not only stimulates hair growth but also improves the texture and appearance of hair. Polyphenols in cinnamon act as natural antioxidants and have antimicrobial properties that protect the scalp from infections and dandruff. Riboflavin, niacin, vitamin A, and vitamin C in cinnamon also enhance the health of your hair. 

Also Read: 9 Keratin-Rich Foods And Their Benefits

7. Eggs

Eggs are a great source of protein and biotin and promote hair strength. Protein is the building block of your cells and your hair; therefore, a lack of protein in your diet would give rise to symptoms like intense hair fall. 

Including eggs as a part of your hair care diet is one of the best ways you can increase your protein intake and strengthen your strands. The best part about eggs is that you can eat them in many ways- boiled, scrambled, curried, etc. 

8. Carrots

Carrots are not just good for your eyes, but they are also the perfect source of vitamin A your hair needs. They are extremely nutritious for the scalp and go a long way in keeping your hair moisturised from the roots to the tips. You can add carrots to your summer diet as well for hair fall. You can eat carrots differently, like adding them to fried rice or vegetable chaat or eating them raw with a dip. Hence, carrots are great foods for healthy hair. 

9. Spinach

A nutritional powerhouse, spinach boasts an abundance of essential vitamins A, B12 and C; it also provides a rich source of iron that is integral for promoting robust hair growth. Furthermore, standing as a formidable ally in the battle against hair fall, it is especially potent during winter months when this concern often intensifies. 

To harness the transformative benefits inherent to spinach, blend it with fellow leafy greens such as kale into nutrient-packed smoothies or savour its goodness through a delectable Indian-style spinach sabzi. Incorporating spinach into your diet not only enhances your culinary experience but also nourishes your hair, thus fostering a sense of strength and vitality.

10. Dairy Products (Low- Fat) 

Your diet can significantly benefit hair health when you include dairy products. Such products, like milk, yoghurt and cheese, abound in essential nutrients like calcium, proteins such as whey and casein, and vitamin A, which promotes healthy hair growth, along with B12. 

Ensuring an adequate supply of oxygen and nutrients to the hair follicles, vitamin B12 supports red blood cell formation. The key mineral calcium, found in dairy, bolsters both the health of your follicles and their strength.

Particularly in dairy, whey and casein proteins provide the essential building blocks for hair structure and aid in preventing hair loss, promoting overall scalp health. Moreover, with its presence of vitamin A, which is a regulator of sebum production on the scalp, dairy food contributes significantly to maintaining healthy strands of hair. 

Also Read: Health Benefits of Amla | Score Hair And Skin Benefits With Amla

Why Having Healthy Hair Is Important? 

Maintaining healthy hair is not just about vanity, it Is about projecting confidence and well-being. Beyond the aesthetic appeal of shiny, strong strands, healthy hair reflects internal health and can even affect how we interact with the world.

The American Academy of Dermatology conducted studies revealing that 88% of women, nearly nine out of ten, regard their hair as an integral part of them. It influences not only their confidence but also their self-esteem.

Lustrous and well-kept strands act as signs of good health, vitality—and even success; they frequently pave the way towards improved social interactions and career prospects. On the flip side, whether dry, brittle or experiencing excessive shedding, unhealthy hair can trigger social anxiety, affecting personal and professional lives.

Prioritising hair health, like caring for our skin or teeth, showcases self-respect and dedication to holistic well-being. Now, let us explore some of the best foods that can supplement healthy hair. 

Also Read: Top 8 Rice Water Benefits For Hair Growth And Thickness  

The Final Say

Now that you know the top foods for healthy hair and achieving thickness, increase your intake of antioxidant flavonoids—renowned for their ability to strengthen hair follicles. Including nutrient-rich foods in your diet significantly enhances the health and density of your hair. 

By incorporating sources rich in iron into your meals, you facilitate improved blood circulation, which aids in better delivery of nutrients to each strand's follicle. Protein-rich foods, when incorporated adequately, serve as a key player in maintaining healthy and thick hair. Biotin, iron, and vitamin E, along with Vitamin C can work wonders on your hair strands, thus enhancing their appearance and vitality significantly. So, include these foods in your diet and flaunt your vibrance!

FAQs

1. Which fruit is best for hair?   

Incorporating citrus fruits, berries, pomegranate, avocado, and kiwi into your diet can give your hair the necessary nutrients to thrive. 

2. How to thicken hair? 

A protein-based conditioner is one of the best ways to strengthen hair that has come thin from either poor health or over-styling." Leave-in thickening and volumising products, including dry shampoo, foams, serums, coconut oil, gels, and sprays, may also be helpful. 

3. Can onion juice regrow hair?   

A small study showed that applying onion juice to the scalp twice a day might help hair regrow in some people.

4. What vegetarian foods for healthy hair can I include in my daily diet?

Some important vegetarian foods for healthy hair are: 

• Spinach

• Beans

• Carrots

• Soybeans

  
  

5. What are the fruits for hair growth and thickness?

Some best fruits for hair growth and thickness are: 

• Amla

• Plums

• Papaya

• Pomegranate

  
  

6. Is there one best food for hair fall?

There is no single magic solution as the best food for hair fall. Instead, your diet should be composed of foods which provide an array of nutrients that can benefit your hair, provide strength, prevent hair fall and increase the density. 

References

• 17 Best Foods for Hair Growth and Hair Regrowth

• “Let Food be Thy Medicine”: Value of Nutritional Treatment

• What are the best foods for healthy hair growth?

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.