What to Eat for Strong, Healthy Hair - hair buddha

What to Eat for Strong, Healthy Hair

Food for Hair

Food for Hair


You are what you eat, and your hair, too, is no exception.

So if your hair is dull, dry and lacks the oomph, then take a closer look at what you are putting into your stomach. Eating a balanced diet feeds your hair with necessary vitamins and minerals to remain strong, healthy and lustrous.

Here are hair beautifying vitamins and minerals to keep your hair healthy and vibrant:

Black Eyed Beans

Black Eyed Beans

1. Protein

Hair is made of protein called keratin. If you don’t eat enough protein in your diet, your hair will be weaker and it will also grow very slowly. While extremely low protein diets can cause massive hair loss.

To encourage hair growth and strength, make sure you eat a protein rich diet.

The foods to eat: dairy products, beans (mung, azuki, chickpeas, kidney, black eye), lentils or dal, nuts, eggs, fish, poultry, and meat.

2. Vitamin A

Vitamin A is needed to make sebum- your hair’s natural oils or let’s call it hair’s natural conditioner. The natural hair oils will keep your hair and scalp well moisturised, and help you get that shiny prim look. Without these natural oils your scalp will be dry and itchy and your hair dull and lusterless.

For ultimate shine and style, include orange/yellow coloured veggies and fruits.

The foods to eat: Include beta-carotene rich foods (body turns to vitamin A) like carrots, pumpkins, sweet potatoes, mangoes, spinach, papaya, apricot, asparagus to your meals.

Red Lentils

Red Lentils

3. Iron

Iron helps to carry oxygen around the body, and too little iron (anemia) means less oxygen is carried to the cells (including your scalp). The lack of oxygen starves the hair follicles, causing wispy, dry hair. Too little oxygen also affects the normal hair growth cycle and may result in hair loss.

To promote healthy hair growth, include iron rich foods in your diet.

The foods to eat: Lentils, beans, green leafy vegetables, sesame seeds, pumpkin seeds, tomatoes, red meat.

4. Vitamin C

Vitamin C helps in the production of collagen, that helps our bodies hold everything together. Even the tiny blood vessels, that feed the hair follicles, require collagen to stay healthy. Too little vitamin C in your diet can lead to dry, brittle hair, which is prone to break easily.

Vitamin C also aids the absorption of iron, so paring iron rich food with vitamin C is a good idea.

The foods to eat: citrus fruits, cauliflower, cabbage, tomato, blue berry, strawberry, gooseberry, kiwi fruit, guava and papaya.


Peanuts for Biotin

5. Biotin

Biotin, an important B vitamin, is necessary for healthy hair growth.  Because our bodies make their own biotin, deficiency is rare. And it is also plentiful in many common food that we eat.

Eating biotin rich foods can improve hair strength and prevent breakage.

The foods to eat: peanuts, almonds, whole grains, liver, salmon, avocados, cauliflower and cheese.


Walnuts for Omega-3

6. Omega – 3

Omega-3 fatty acids are important fats that keep your scalp and hair moisturised. Plus, they add elasticity to your hair, which means less breakage when stretched. But your body cannot make omega-3 on its own, and therefore it must be obtained through our diet.

Eat omega-3 rich foods  for long, smooth, and glossy hair

The foods to eat: Flaxseeds, walnuts, pumpkin seeds, salmon, tuna, kale, brussels sprouts.

7. Zinc

Zinc is involved in cell growth and repair, including hair growth. Plus, it also helps maintain the oil secreting glands around the hair follicles. Low levels of zinc can result in weak and thin hair that falls off quicker than they should.

For scalp protection and healthy hair growth, eat zinc rich foods.

The foods to eat: whole grains, cashews, sesame seeds, spinach, pumpkin seeds, lentils (Dal), chickpeas, oysters, red meat.

Olive Oil

Olive Oil for Vitamin E

8. Vitamin E

Vitamin E is a powerful antioxidant that protects our bodies against free radicals – which slow hair growth, cause premature greying, wrinkles and other age related signs.

Antioxidants like vitamin E neutralizes free radicals and keeps you and your hair healthy and vibrant.

The foods to eat: Almonds, sunflower seeds/oil, olive oil, avocado, peanuts, kiwi fruit, spinach, tomatoes, pepper, carrots.

Other suggestion for Healthy Hair

1. Stress affects digestion. So even though you eat healthy, it doesn’t get translated into better health. The solution is to keep stress under control, and that will aid in better digestion and absorption of nutrients. The known stress relievers are – exercise, meditation, spending time with nature, talking with family and friends or one can also seek professional help.

2.  Crash diet is not a good idea. It deprives your hair of important nutrients and can lead to dull and lifeless hair. In addition, extreme dieting can also slow hair growth, and may even cause hair loss.

3. In addition to eating nourishing, nutritious foods, be sure you’re cutting out on sugar, fried food, refined food, hydrogenated fats. These blood clogging food can nullify the effects of healthy foods, making it more difficult for the nutrients to get to the hair follicles (the small  blood vessels get clogged).

Over and above beautiful and lustrous hair, the other effects of eating healthy are glowing skin, even complexion, more energy and stamina, better memory and concentration and the list goes on.

And do not forget:

Fresh Food and wholesome food = Strong and Healthy hair

Packaged and refined food = dull and limp hair

Wishing you beautiful hair every day 🙂



Photo credit for spinach/carrot image: Wong Mei Teng


Leave a Comment:

kim says

hellio minaz

i have losing hairs for long time i am nearly 50 age and over weight i am going try all these out see i get my hair to grow back and burn fat to weight. i never been in my young kid life over weight or teen and first part of young women life. weight gain started after young adult came in middle 20
after my kids came started lose hair gain more. i am going try these item for me i love most the food anyway. i am going change my high portent. my doctors said all my Vitamins is low and more work out what getting i hope this work keep in your prayer

Sagar R. Rohit says

Hii minaz
I have hair loss problem for last two years. I am 21 year old boy had loss hair from because I am not using protein foods. Before 1 year I’ve started minoxidil Now I have on 2 side crown bald spot…
I have started non veg so my b12 level is perfect. But I left minoxidil and using now neelibhringadi oil and eating cow ghee and honey daily. HOW much time will there to increase my hair.. Please reply


Hi, I am 21 years old. I had really thick hair n then eventually it started thinning out. There appears no obvious reason for such and I have little dandruff too. But I don’t expose my any sort of styling and also my health and diet is pretty fine. Please suggest some tips to stop hairfall and regrow thick hair .

    Minaz @hairbuddha says

    Hi Aishwarya,
    Are you taking any medicines for acidity?
    Are your vitamin levels okay: iron, vitamin D, b12

varnika says


I am 30 year old my 60 % hair are grey and dull . in my scalp difficult to see hair . so what should i eat and do for my grey , dull , dry and thin hair.

    Minaz @hairbuddha says


    Here’s my post on how to stop hair loss and grow hair back.

    Fo greying, do an amla hair rinse twice a week, here’s how to do.

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sonia says

Hi., my daughter is 13years old . She had such thick and curly hair that 250ml of oil bottle was less for her , and now 5gms oil is too much , you can well imagine the hair loss. All her tests are normal, accept haemoglobin 8.3. Doctor’s say her age is such no hormone medicine can be given. Please suggest what can I do . I have started with amla reeth shikai , homemade shampoo and hot towel therapy . Please guide . Thank you

    Minaz says

    Sonia, the hemoglobin levels are really low, pay close attention to her diet. She should be eating iron rich foods like lentils (dal), beans, green leafy vegetables, sesame seeds, red meat. Also pair iron rich foods with vit C, as it aids absorption. If unsure regarding what foods to eat see a qualified nutritionist.

    Amla shikakai shampoo is excellent for hair, so continue using that. Eating raw or dried amla is also highly beneficial for your hair- high in vitamin C, antioxidants, and many other nutrients, amla is considered as hair tonic. More on natural remedies to regrow lost hair click here https://www.hairbuddha.net/?p=686

    Let me know if you have any more questions.

    cheers, Minaz

sonia says

Hi., my daughter is 13years old . She had such thick and curly hair that 250ml of oil bottle was less for her , and now 5gms oil is too much , you can well imagine the hair loss. All her tests are normal, accept haemoglobin 8.3. Doctor’s say her age is such no hormone medicine can be given. Please suggest what can I do . I have started with amla reeth shikai , homemade shampoo and hot towel therapy . Please guide . Thank you

Trupti Bhujbal says

I am suffering from hair loss from last 6 months.Kindly suggest me what should I do.
I hv dandruff prolbem as well. Kindly provide me tips for preventing the hair loss.

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