The hair care industry is one of the largest industries in beauty after skin care. Almost all of that comes from different shampoos, conditioners, sprays, treatments, and so on. A lot of things are going on in the hair care industry. But do you know someone who puts a lot of effort into hair care? Applies all sorts of things, from hair care products to homemade remedies but still has split, dull-looking hair?
I’m sure you do, and there is a good chance you, too, are one of them! Here is the harsh truth – A fast-growing healthy hair always starts from your kitchen, not bathroom. No matter how good a treatment you take for healthy hair, it’s only a temporary fix if you don’t solve your hair problem fundamentally. At the fundamental level, there only lies one thing- a healthy diet that supports hair wellness.
You may not feel it is right. But we assure you the money and effort you put into hair care, you can get better hair by putting half of that into your healthy meal. This article will help you with that.
Hi, we are My Organic BD, a group of nutritionists, dieticians, and doctors. We are working together to create the most insightful article on organic wellness for healthy conscious living.
In this article, we will discuss on best diet for healthy hair, foods that reduce hair fall, and support new hair growth. What foods to avoid and much more!
Let’s start.
What are the basics of faster and healthier hair growth?
Before diving into the diet for hair growth, let’s start with the basics. If you know how hair grows, what components of lifestyles affect our hair, it will help you understand the diet better.
Hair is made of keratin. It’s a type of protein that our body naturally produces with the help of biotin, protein, zinc, and vitamin C. Hair and nails are made of the same protein. It’s the non-living part of our body. But the hair follicles where the hair is produced are very sensitive and a living part of our body. Hair follicles are constantly adding cells in the root of our hair, causing hair growth.
It never stops, whether it has enough components and nutrients or not. If your body lacks hair-producing components, the growth slows down, and it produces low-volume, weaker hair. That’s why, if your diet is not right, you are not going to get healthy hair, no matter what product you use.
What are the Core Nutrients for healthy hair?
Here are the key nutrients that your body needs for optimum hair health and growth.
1. Protein
Hair is made primarily of a protein called keratin. When you eat protein rich food, your body breaks it down into amino acids, which produce keratin. Lack of it will cause poor hair growth and weak hair. A balanced protein-rich diet is vital for better hair structure and strength. Eggs, fish, lean meat, lentils, beans, and nuts are a reliable source of protein.
2. Biotin and B Vitamins
B7 (biotin) is a key nutrient for keratin production. It works as a growth activator for your hair. B12 and folate help in the formation of blood cells, ensuring proper blood transport in your hair follicles. Eggs, whole grain, milk, leafy greens, and lentils are sources of Vitamin B.
3. Vitamin C
Vitamin C helps to produce collagen protein, which is vital for your hair, scalp, and follicles’ health. It also helps your body to absorb iron, an essential nutrient for optimal hair growth. Berries, citrus fruits, bell peppers, and kiwi are a great source of vitamin C.
4. Vitamin D
Vitamin D deficiency causes hair thinning and weak hair. It is also a necessary nutrient for new hair growth. Salmon, fortified milk, and mushrooms can provide you with Vitamin D.
5. Vitamin E
Vitamin E is an antioxidant that works effectively in our hair follicles. Oxidative stress can cause hair fall and damage the hair growth cycle. Antioxidants protect our body from the oxidation of our body cell. For hair follicle protection, vitamin E is the most powerful nutrient. You can get it from nuts, seeds, avocados, and vegetable oil.
6. Iron
Iron is the oxygen supplier of our hair follicles. Lack of iron is one of the leading causes of hair fall. Lentils, red meat, spinach, and pumpkin seeds are iron-rich food options.
7. Zinc
Zinc functions in hair follicle repair. It also regulates the oil release function of our scalp. Pumpkin seeds, chickpeas, nuts, and seafood contain a good amount of zinc.
8. Omega-3 Fatty Acid
Omega-3 protects the hair scalp and follicles from inflammation. It reduces dryness and improves scalp health. Salmon, chia seeds, flaxseeds, and walnuts are sources of omega-3 fatty acids.
What Is The Best Foods To Improve Hair Wellness?
What is the best foods to improve hair health & regrowth naturally?
Now let’s discuss the foods that have the most amount of hair-improving nutrients. Combining those foods in your daily diet can help you improve your hair and regrow it.
1. Eggs
Eggs are an excellent source of protein and biotin. Hair and hair strands are made of protein, so a consistent protein source is always important for strong hair. Eggs also contain biotin. Biotin helps to produce keratin for the hair. Eggs also contain zinc, selenium, and other minerals that are necessary for the well-being of hair and scalp.
2. Fruits and berries
Fruits, especially berries, contain strong antioxidants that can protect your scalp from oxidative stress and hair damage. They are also loaded with vitamin C, a vital component for collagen production. Collagen is a core component of the scalp and hair follicles. Our body does not store vitamin C, so we need a consistent source of vitamin C.
please read Healthiest Super Fruits to Eat – Best Choices for Natural Wellness.
3. Vegetables
Vegetables such as spinach, carrots, and pumpkins contain vitamin A. It supports scalp health and regulates sebum oil production. Spinach also contains vitamin C and folate, which aid tissue repair and hair growth. Those vegetables are rich in iron and deliver iron to the scalp.
4. Sweet potato
Sweet potatoes are an excellent source of beta carotene and vitamin A. Vitamin A is essential for scalp health and oil production. Vitamin A deficiency can cause hair loss and stunt hair growth. One or two sweet potatoes can fill up your entire daily requirement of vitamin A. Check out Amazing Sweet Potato: Nutrition, Health benefits & More.
5. Fatty Fish
Fatty fish contain omega-3 and protein. Those vital nutrients reduce inflammation in the scalp, protect hair follicles, and help grow new hair. They are also a good source of vitamins D and B. Those nutrients are linked with the shedding of hair.
6. Avocado
Avocado provides monounsaturated fats that nourish hair health from the inside. Vitamin E from avocado is an excellent antioxidant that protects the hair from oxidative stress. Eating it regularly can result in shinier and stronger hair.
7. Seeds
Sunflower seeds, flaxseeds, and chia seeds are some of the best seeds for hair growth and nourishment. They contain plant-based omega-3 fatty acids, vitamin D, zinc, and selenium. Those nutrients can improve hair health and support regrowth.
8. Nuts
Walnuts, almonds, and cashew nuts contain vitamin E, essential fatty acids, and zinc. Deficiency of those nutrients is linked with hair thinning and poor hair health. Just a handful of mixed nuts can provide significant support to your hair health.
Check out Health Benefits of Nuts and Seeds, Types & Nutrition.
9. Meat
Meat contains complete protein and heme iron. Heme iron has higher absorbability than plant-based iron. They strengthen hair follicles by improving oxygen delivery. Protein fuels hair growth and strengthens each hair strand.
10. Beans
Beans are one of the best plant-based foods for hair growth. It contains iron, zinc, folate, and biotin. For vegetarians, beans are one of the vital foods for hair health. They are affordable and suitable for everyday consumption.
How does diet affect hair growth and hair fall?
Healthy hair is fundamentally composed of regular intake of protein, vitamins, and vital minerals. Without those nutrients, our body will not have the resources to support hair health. Think of it like planting a tree. If you plant it in the sandy soil with no biomass and no fertilizer, the tree will die or grow very poorly.
But if you plant it in healthy soil, with a lot of biomass and nutrients, the tree will grow optimally. Similarly, our hair needs the right condition and the right nutrients to grow. The only way to ensure that is by fixing your diet. Taking dietary supplements also help you from nutrition deficiency.
Please read the best supplement for healthy hair.
What are the best foods for faster hair growth?
There are a lot of food that supports hair health. But some of them contain dense and or a good variety of them. So, focusing on the best ones can help you achieve your hair goals easily. Eggs contain protein and biotin, the primary building blocks for hair. Fish like salmon contain omega-3 which can improve hair strength and make hair shiny.
Spinach is one of the best vegetables for hair wellbeing, rich in iron and vitamin A. Nuts and C can provide zinc and vitamin E, elements for less hair fall. Vitamin A from sweet potatoes can check your scalp health easily.
What protein-rich foods improve hair Fall?
More protein equals more functional strength for your hair. The hair follicles become stronger, which results in less hair fall and more hair. Eggs are one of the best protein and biotin for the hair. Chicken can provide complete protein with less health risk. Fish such as tuna and salmon are the healthiest sources of protein and good fat.
Lentils and beans are an excellent source of plant-based minerals and nutrients. Greek yogurt can provide you with healthy protein, B vitamins, and probiotics.
Are nuts and seeds good for preventing hair thinning?
Vitamin E, zinc, and selenium are the vital nutrients for preventing hair thinning and even new hair growth. Almonds and walnuts have a good amount of vitamin E. It is essential for better blood flow and scalp health. It strengthens the hair root and provides antioxidants. Pumpkin seeds are an excellent source of zinc. It helps stop hair shedding and improves hair thickness.
Flaxseeds and chia seeds contain omega-3 fats, supporting hair follicles and improving hair shine. Sunflower seeds provide selenium, which supports scalp health and hair growth in small amounts, but excessive intake can be harmful and may cause hair loss.
What healthy fats should you eat for better hair quality?
Fatty fish such as mackerel, salmon, sardines, and omega-3s are some of the best sources of hair-friendly fats. Avocado supplies healthy fat with a good amount of vitamin E. This can improve scalp health and protect the hair from breakage. Olive oil is another healthy source of fat. Nuts and seeds also contain healthy fats with vital minerals for improved hair health.
Flaxseed and chia seeds are packed with hair-friendly omega-3 fatty acids. You will find so many brands selling Omega 3 supplements in the market.
What does an ideal daily meal plan for healthy hair ?
An ideal hair-friendly meal plan will consist of all the hair-boosting foods, depending on your convenience and taste. In this article, we discussed many of them. The key is to mix and match the food throughout the week, while keeping some food consistent. Here is an example of an ideal meal plan for healthy hair.
For breakfast, eat 2 boiled eggs and a bowl mixed with oats and chia seeds. Sprinkle walnuts over your oat bowl. For vitamin C, finish the meal with one glass of lemon or orange juice.
For lunch, eat chicken or fatty fish. It will provide you with protein and omega-3 fatty acids. Always keep vegetables like spinach, pumpkin, or carrots. Replace snacks like chips and Coke with pumpkin seeds and milk. A sweet potato can also be a great addition to your diet.
Eat lentils or chickpeas for dinner. Brown rice or quinoa will provide consistent energy without raising your blood sugar. Sugarless Greek yogurt mixed with berries can work as a side dish for dinner.
You can be creative and research different recipes to make your hair health journey fun. if you need professional help our expert nutritionists and dieticians are here to help. Please schedule your first consultation for Free.
Can hydration impact hair health and prevent breakage?
Yes, absolutely, water is the delivery medium of our body. It carries vitamins, minerals, and oxygen to every cell of our body. Without proper hydration, hair turns dry and brittle. Well-hydrated hair is softer and stronger. So it is essential to drink 2-3 liters of water for most people to ensure optimum conditions for hair.
Can poor diet choices lead to hair loss even with treatments?
Yes, no treatment and hair product can save you if you don’t have the building blocks of hair. If you don’t eat protein, there is no magic oil or shampoo that can improve your hair health. Without iron, zinc, and vitamins, your hair follicles will remain weak. Eating junk and sugar-rich food can cause inflammation and hair loss.
So, before you consider any outer hair treatment, you must build a foundation with inner treatment which means fix your diet.
What foods should you avoid to prevent hair fall?
Having a healthy diet is only one part of the puzzle. Avoiding the harmful ones is also equally important. Here are some foods that you should avoid to cut down on hair shedding.
1. Sugary foods
The market is full of sugary food that will give your head a feeling like fire crackles. But sugar can cost your hair and may be linked to chronic disease. This can cause chronic inflammation and oxidative stress in your body, causing weakened hair follicles and shedding.
2. Processed carbs
Processed carbohydrates work similarly to simple sugar. They break down quickly and increase the blood sugar level. This can cause inflammation and hair shedding.
3. Too much Coffee
Coffee in moderation is good for your energy boost and efficiency. It doesn’t usually harm your metabolic cycle. But you can fall into a binge coffee trap. The more coffee you drink, you build up a tolerance to it, and you need more coffee to get the same effect.
So, people often end up with 8-9 cups of coffee a day just to function properly. Too much coffee limits your iron absorption. This can easily cause iron deficiency. Iron deficiency is linked with hair loss and poor blood function.
4. Fried food
Fried food contains trans fat, which causes inflammation and obesity in the body. It can also increase sebum production, causing poor scalp health. Trans fat may also harm your heart health in the long term.
5. Alcohol
Too much alcohol can ruin your body’s metabolism. It takes up zinc, folate, iron, B, and C vitamins to repair the damage caused by alcohol. So you can easily prone to nutrient deficiency if you are careless. And being careful and alcohol abuse never fit. It is better to stay careful and avoid alcohol.
6. Fishes with high mercury
Some fish may contain a higher amount of mercury in their body. Mercury is toxic and linked to hair thinning. Swordfish, mackerel, and some tuna fish have higher mercury levels in them. So, don’t eat those fish too regularly.
7. Low-Protein Diet
Hair is made of protein, and its production involves a decent availability of proteins. A diet that lacks protein can make you more prone to hair loss.
Can a healthy diet be more effective than hair serums?
Yes, in most cases, a healthy diet is more effective than hair serum. Hair grows from inside, and without a proper diet, you will not get the necessary components for growing healthy hair. A hair-friendly diet will help you grow beautiful hair fundamentally. It will not go away until your follow poor diet.
Without fixing your diet, serum is just polishing a weak and splintered foundation. It may make your hair look nice for some time, but your hair will become dull again. And when the effects of serum go away, your hair will look even much dull. So, always go for a long-term fundamental solution, instead of a quick fix.
Which foods should be part of your permanent hair care diet?
You can choose the best foods for healthy hair depending on your convenience. There are some food cat
that should always make it to your daily hair care diet. A high protein source, like eggs, fish, and beans, should be on your list. Foods high in iron and zinc, like spinach, lentils, pumpkin seeds, and nuts, should be on the list. Antioxidant and vitamin C-rich fruits should be in your daily diet. Sweet potatoes and carrots will give you essential vitamin A. So, if you can keep those in your diet, you should get most of the hair benefits from your food.
Final Thoughts : Best Diet for hair
The health and growth of our hair depend less on what shampoo and serum we use. It depends more on what food we eat. A healthy protein and vitamin-rich diet can improve your hair health, stop shedding, and enhance appearance. But it would not happen in a few weeks or days. Keep patient, eat well, and stay hydrated. Take organic supplement where necessary.
May your hair shine!
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
A Microbiologist, full time Content writer in MyOrganic Bd relentlessly trying people aware green lifestyle. Apart from working MyOrganic, he is an Environmental activitist.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
