Diet for Healthy Hair: Simple Foods and Habits That Boost Hair Growth Naturally

Hair follicles are one of the fastest-growing cell types in the body, which means they have high nutritional demands as well. Inadequate consumption of important vitamins and minerals can prematurely push hair into a resting or shedding phase, resulting in slow growth, brittle strands, increased breakage, and excessive hair fall.

"Including the right foods in your diet can help nourish the scalp and promote hair growth, strength and shine. Nutrients such as protein, biotin, iron, zinc, omega-3 fatty acids, and vitamins A, C, and E play a key role in maintaining healthy hair," remarks Aman Puri, health expert and founder of Steadfast Nutrition. Here are the important nutrients that are a part of a healthy diet for long hair:

• Protein:

This forms the primary structure of hair, and is very important for growth. Food Sources: Eggs, Lean Meats (Chicken, Turkey), Fish, Beans, Lentils and Greek Yogurt.

"Protein isn't just about building muscle, it's the foundation for strong, healthy hair too. Aim for about 25–30% of your every meal to come from a good protein source," remarks Nyela Kapadia, health expert and co-founder of Intermittent Fasting Mindful Living. "When you meet your protein needs consistently, your body repairs and strengthens from within, and your hair naturally starts to look stronger, fuller, and healthier."

• Vitamin E:

"Found in nuts, seeds, and avocados, Vitamin E is a great antioxidant that helps in maintaining healthy hair growth," mentions Dr Ritula Talwar, homoeopathic physician and senior manager at PMT, Zeon Lifescience. "It can work wonders for hair, as it reduces oxidative stress- the damage done by free radicals that can weaken hair follicles over time. By protecting the scalp and follicles from this damage, it supports stronger roots, improves blood flow on the scalp, and adds shine to one's hair."

• Iron:

This carries oxygen to hair follicles via red blood cells. Food Sources: Spinach, Red Meat, Lentils, Fortified Cereals, Beans.

• Biotin (Vitamin B7):

This vitamin supports the production of hair protein often linked to preventing hair loss. Food Sources: Eggs (yolk), Nuts (Almonds, Walnuts), Seeds and Sweet Potatoes.

• Zinc:

This is crucial for hair tissue growth and repair, and keeps oil glands around follicles working properly. Food Sources: Pumpkin Seeds, and Legumes (Chickpeas, Beans).

• Omega-3 Fatty Acids:

"Omega-3 fatty acids from foods like walnuts and flaxseeds nourish the scalp and add natural shine. Consistent, wholesome meals rich in nutrients make a far bigger impact on long-term hair health than any quick-fix product," adds Dr. Bindu Sthalekar, celebrity trichologist and founder of Skin Smart Solutions.

• Vitamin C:

This vitamin is a powerful antioxidant, which fights damage, and is crucial for creating collagen, a protein that strengthens the hair. Food Sources: Citrus Fruits, Bell Peppers, Strawberries and Broccoli.

These are the most common nutrient deficiencies that that negatively affect hair growth:

• Iron Deficiency (Anemia): This deficiency leads to excessive hair shedding (telogen effluvium), as the body prioritises iron stores for organs over hair follicles.
• Vitamin D Deficiency: This is linked to hair loss conditions like alopecia areata and may impair the formation of new hair follicles.
• Zinc Deficiency: This deficiency is associated with hair shedding, slow growth, and easily broken hair strands.

Here are simple eating habits that boost hair growth naturally:

• Hydrate, Hydrate, Hydrate: Drink lots of water throughout the day. Water transports nutrients to the hair and keeps your scalp and hair moisturised, preventing dryness and breakage.
• Make Protein a Priority: Include a quality source of protein (lean meat, eggs, fish, legumes) in every meal.
• Don't Stress-Eat: Aim to manage stress through exercise and good sleep rather than reaching for comfort foods high in sugar or unhealthy fats.

Here are the top superfoods that are a part of a healthy diet for strong hair:

• Salmon:

This is an excellent source of protein, Vitamin D, and hair-hydrating Omega-3s.

• Eggs:

These are packed with protein, biotin, zinc, and selenium.

• Spinach and Kale:

These are high in Iron, Folate, and Vitamins A and C.

• Berries (Strawberries, Blueberries):

These are loaded with Vitamin C and antioxidants to protect hair follicles.

• Nuts and Seeds (Walnuts, Almonds, Chia, Flax):

These are great sources of Omega-3s, Zinc, Biotin, and Vitamin E.

Avoid the following mistakes to support your hair growth:

• Severe Crash Dieting/Restricting Calories: "How and when you eat matters just as much as what you eat. Skipping meals, eating too late at night, excess caffeine, and dehydration are silent disruptors of hair health," says Shimpli Patil, head nutritionist at Luke Coutinho Holistic Healing Systems (LCHHS). Crash diets and unnecessary supplements can also throw the body off balance. Keep it simple. Eat fresh. Stay consistent."
• Over-eating Processed Foods: These often lack the dense vitamins, minerals, and healthy fats necessary for hair health.

Therefore, achieving strong, shiny, and healthy hair is a journey that begins from within. By focusing on a balanced diet rich in whole foods, prioritising essential nutrients like protein, iron, zinc, and healthy fats, and adopting simple hydration habits, you can naturally give your hair strands the fuel they need. If you have any additional questions or concerns about these simple foods and habits that boost hair growth naturally, it's best to consult a healthcare professional.

Here are some FAQs about simple foods and habits that boost hair growth naturally answered by the experts:

A: Since hair grows slowly (about half an inch per month), it can take three to six months of consistent diet changes to notice a visible difference in new growth.

A: Yes, chronic stress can push a large number of hair follicles into a resting phase, resulting in a condition called telogen effluvium (excessive shedding).

A: No, but they require careful planning. Plant-based diets must ensure adequate consumption of nutrients commonly found in meat, such as Iron, Zinc, Vitamin B12, and complete protein.

A: Excessive alcohol consumption can lead to dehydration and interfere with nutrient absorption.

A: In addition to eating well, use gentle products that boost hair growth such as LBP Argan Oil & Lavender Hair Mask, LBP Onion, Black Seed & Patchouli Hairfall Control Shampoo and LBP Onion, Blackseed & Patchouli Shampoo.