What you put inside your body is what will show outside. If you want your hair to look and feel its best, it is very important that you take care of it from inside out. Sure, using the right shampoo, conditioner and serum, going for regular hair spa treatments, indulging in a hot oil massage are all critical players in maintaining the health of your hair. However, you also need to eat right to take care of your lovely strands. This is why it is very important to have a diet for healthy hair.
We are all aware that our hair is constantly growing and being replaced by new hair. Also, the follicles are constantly promoting new hair growth using the nutrients in the body. Therefore, the food that you eat plays a major role in how your hair grows and its quality. Certain proteins, fats, vitamins, and minerals are especially important for strong, healthy hair. Hence, hav* a diet that is rich in different nutrients and vitamins greatly helps your hair look healthy and nourished. Therefore, eating right and hav* a well-balanced diet for healthy hair is something you should never ignore.
Below, we have listed some common foods that are necessary to include in your diet for healthy hair...
Sweet potatoes
One of the first things that you need to include in your diet for healthy hair is sweet potatoes. This yummy vegetable has amazing hair benefits. From providing moisture to promoting hair growth, sweet potatoes are your one-stop solution. The vitamin A in this vegetable provides your hair with the required hydration and by boosting your scalp’s natural oils. This process provides unmatched hydration to thirsty strands, helps seal in moisture and add shine and lustre to hair. The deficiency of Vitamin A can make your hair brittle, lifeless and dull. Additionally, the high levels of beta-carotene in sweet potatoes promote hair growth and play a major role in making them strong and healthy.
BB pro tip: The easiest way to include sweet potatoes in your diet is to swap your usual fries for sweet potato fries.
Spinach
To maintain the health of your hair, it is essential to eat your greens. Green leafy vegetables go a long way in not only maintaining the health of your hair, but the essential vitamins and nutrients help nurse damaged hair back to health. Spinach has a high nutritional content and is filled to the brim with antioxidants. This prevents your hair from being damaged by environmental aggressors such as sun and pollution as well as improves the health of the scalp. It is a rich source of vitamins K, A, C, B2, B6, B1, E, manganese, zinc, iron, and omega-3 fatty acids and that penetrate your scalp to foster healthy hair growth. Another reason why spinach needs to be part of your diet for healthy hair is that it is full of vitamin B and C. These vitamins improve the collagen and keratin levels to speed up the hair growth process.
BB pro tip: We understand if you are someone who does not fancy eating spinach even if it improves your hair. But trust us, spinach tastes amazing when added to smoothies. Simply blend together one ripe banana, papaya, spinach and almond milk to make your hair shiny and long.
Eggs
No healthy hair diet is ever complete without a mention of eggs. Eggs are a huge reservoir protein; the consumption of which is extremely necessary for hair health. Power-packed with hair-loving nutrients such as biotin, minerals and other B-complex vitamins, eggs play a major role in reducing hair loss and promoting hair growth. Biotin helps strengthen the roots of the hair and makes them less prone to hair breakage. It is also necessary for the production of a hair protein called keratin that improves the texture of your hair and makes them super soft and shiny. Brimming with other essential nutrients, including eggs in your diet stimulates hair growth, adds volume and increases hair thickness. Egg yolks are rich in lutein, which helps hydrate your hair, improve its elasticity, heal brittle hair and curb breakage. Eggs are also a great source of zinc, selenium and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health.
BB pro tip: The idea of putting an egg in your hair can be slightly jarring and understandably so, but you can include eggs in your diet to reap just as many benefits. You can include them in your salads, prepare an omelette or simply eat one boiled egg to see a marked improvement in your hair health.
Avocados
In the last few years, avocados mask have gained a lot of popularity as a being a fruit with a lot of health benefits. From Instagram-worthy avocado toast to DIY hair and face masks, avocados are arguably one of the most popular superfoods on the planet — and for good reason. Avocados are a rich source of healthy fats and vitamin E, both of which are super essential to promote healthy hair growth and make them long and strong. The antioxidants in avocados neutralise the impact of free radicals on the hair and prevent hair damage. Being a great source of essential fatty acids that are the building blocks of your cells, including avocados in your diet for healthy hair nourishes the scalp, strengthens the follicles and reduces hair fall to a great extent.
BB pro tip: The easiest way to include avocados in your diet is to replace your regular butter for avocado butter. You can even include avocados in your smoothies for a daily dose of nutrients.
Salmon
Salmon contains a lot of healthy fats and has excellent benefits when included to be a part of your diet for healthy hair. Salmon has a rich source of Omega-3 fatty acids that make up about 3 per cent of the hair shaft. Also found in cell membranes on the scalp, as well as in the natural oils, the fatty acids found so abundantly in salmon is a great way to keep your hair and scalp looking hydrated and healthy. Regularly consuming salmon helps reduce hair fall, strengthen hair, promote hair growth, improve hair density and reduces hair thinning. It is also a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that may help promote strong and healthy hair.
BB pro tip: A great way to ensure that you consume the required intake of salmon is to consume supplements containing Omega-3 and Omega-6 fatty acids. Another great option to fish oil supplements that help significantly improves the health of your hair.
Nuts
Nuts are perhaps the easiest thing to include in your diet for healthy hair. They’re a huge source of protein and zinc and are great for promoting strong and slinky hair. They’re super tasty, convenient to eat and contain a variety of nutrients that promote hair growth. Nuts such as walnuts are a great source of omega-3 fatty acids and biotin that improve shine and make your hair feel super healthy. Brazil nuts contain a high quantity of selenium, which is not only good for promoting healthy skin and scalp, but the mineral can also help prevent hair loss.
BB pro tip: Nuts can be consumed in a variety of ways as a part of your regular diet. You can add them to your smoothies and salads. You can even munch on them in-between meals to cut down on your junk intake and curb hunger pangs. Nuts are best eaten sparingly due to their high calorie content; however, regularly snacking on a variety of nuts can have great health benefits.
Written by Urvi Dalal on Jun 26, 2019
Writer, avid reader and hardcore beauty enthusiast is the best way to describe Urvi Dalal. With over 5 years of writing experience in the beauty industry, you can trust her to have the latest skin, hair and makeup tidbits on her fingertips. In her time working as a beauty writer, she has had the opportunity to interact and work closely with a string of dermatologists, makeup artists and hairstylists. All that knowledge exchange, coupled with her flair and love for writing make it possible for her to bring you some authentic yet fun beauty content. When Urvi isn’t working, you’d usually catch her curled up with a big, fat book, drinking a cup of tea or practising her makeup skills; there is no in-between!