7 Diet Tips To Follow For Long Healthy Hair


5 Min Read

Eat plenty of proteins as a low-protein diet can make the hair brittle and dull. Include complex carbs that prevent hair loss. Hair follicles need iron-rich blood supply so keep up your iron reserves. Add omega-3 fats as they keep your scalp and hair hydrated. Vit C is essential for collagen and Vit A for sebum, that are needed for a healthy scalp. Consume biotin, zinc and selenium rich foods.

Just like the rest of the body, the hair undergoes a change as you grow older.

Our hair is mainly composed of a protein named keratin, with an inner layer that consists of melanin, which gives the hair its natural color. We have an outer layer known as cuticle, which protects the hair from any damage.

Healthy Diet For Healthy Hair

The hair cycle has three phases — rest, shed, and grow, which tends to slow down as we age. The average hair growth per month is 1cm. The speed of hair growth is dependent on various factors such as genetics, age, and hormone level.

Hair growth might also be affected by zinc deficiency, protein deficiency, anemia and hormonal fluctuations associated with pregnancy, menopause, thyroid, or polycystic ovary syndrome.

We as nutritionists recommend a healthy and balanced diet as the first line of defense.

If you wish to treat the hair fall and need lovely, shiny hair, you should start treating your body from within. Much like that of your skin, the condition of your hair is an outward sign of your inside health.

The cells that make up your hair strands require a supply of key nutrients. A correct balance of vitamins and minerals is necessary to keep your hair shiny, lustrous, and strong.

So watch out for what you are putting on your plate as your hair can be great indicators of your overall health.

1. Get More Proteins

Proteins are one of the most important nutrients for the hair, since your hair is made up of proteins. The special protein keratin present in the hair is required for strength and flexibility. A low-protein diet can make the hair brittle and dull.

Foods: Salmon, egg whites, chicken, soy protein, and dairy products like milk and yogurt, coupled with nuts and legumes.

2. Don’t Go No-Carb

Just like proteins, carbohydrates can be your best friends too. Very less carbs or a no-carbs diet can also affect you hair, leading to dullness and hair loss, and the effects can be seen in three months.

Make sure you include a good amount of complex carbs in the diet.

Foods: Complex-carbohydrate foods like whole-grain bread, brown rice, oats, whole-wheat pasta, and cereals like sugar-free muesli.

3. Set Your Iron Levels Right

Iron is a particularly important nutrient for the hair. A diet rich in iron is usually enough to keep iron stores replenished.

Iron levels below requirement leads to iron deficiency anemia, which can lead to hair loss as the hair follicles are fed by the nutrient-rich blood supply. This can affect the hair growth cycle and result in shedding.

Foods: Green leafy vegetables like spinach, kale, salad greens, broccoli, fish, egg whites, and chicken

4. Hike Up Omega-3 Fats

Though our diet is known to be very rich in fats, it is often very low in omega-3 fatty acids, which are essential for good health. Omega-3 fats are found in cell membranes in the skin of your scalp and in the oils that keep your scalp and hair hydrated.

It’s suggested they play a role in the health of your scalp and hair.

Don’t cut too much of fat from the diet since it is essential to have omega-3 and omega-6 fatty acids.

Foods: Flaxseeds, walnuts, almonds, green leafy vegetables, legumes, and fish such as salmon and tuna.

5. Vitamins Are Vital

Vitamins and minerals are very important for the healthy-looking hair. Crash diets, which are known to lack essential vitamins and minerals, can harm the hair drastically and lead to hair loss.

Vitamin C

Vitamin C is essential for the absorption of iron and is vital for good hair. It is known to be an antioxidant, so is used readily by the body. It also helps in the production of collagen that strengthens the capillaries that supply the hair shafts.

Foods: Black currants, blueberries, broccoli, guava, kiwi, oranges, papaya, strawberries, and sweet potatoes.

Vitamin A

Vitamin A is needed by the body to make sebum, which is an oily substance created by our hair’s sebaceous glands. It provides a natural conditioner for a healthy scalp and prevents it from becoming dry.

If sebum is absent, we might experience a dry and itchy scalp.

Foods: Sweet potatoes, carrots, bell peppers, and green leafy vegetables — great sources of beta carotene.

Vitamin E

The sun is known to damage our hair just like it can damage our skin. So it’s necessary to include Vitamin E foods in the diet.

Foods: Nuts and seeds such as walnuts, flaxseeds, and almonds.


Biotin is one of the important B complex vitamins particularly essential for hair health. Too little biotin can lead to brittle hair and, at times, hair loss.

Foods: Whole grains, egg whites, yogurt, kidney beans, and chicken.

6. So Are Minerals

Zinc And Selenium

Zinc and selenium are essential trace elements required for the protection of our scalp. Lack of zinc can lead to hair loss and a dry flaky scalp. Not just that, zinc is also important for cell growth.

Foods: Cereals, whole grains, kidney beans, and egg whites.

7. Get A Balanced Diet Rather Than Supplements

We have various supplements available for hair, but it’s best to get all your nutrients from the food that you eat every day. A varied balanced diet is the one that contains all the food groups and vitamins and minerals necessary for good healthy hair.

Include a mix of lean protein, fruit, vegetables, whole grains, and dairy in order to live a healthy life.

Huda Shaikh

I am a clinical nutritionist and dietician by profession.I am very passionate about my profession and believe that to stay healthy you need to eat a well balanced diet.

Huda Shaikh

I am a clinical nutritionist and dietician by profession.I am very passionate about my profession and believe that to stay healthy you need to eat a well balanced diet.