Your hair health depends on a variety of factors including genetics, environmental exposure, and diet. Even your age, medications and overall health will affect how fast and strong your hair grows. Some of these factors like age, genetics, and even environmental exposure, are beyond your control, but you can choose what you eat or drink. 

There are certain vitamins and minerals such as biotin, iron, riboflavin, and vitamins B12 and D, that promote hair growth. If your diet is low on these nutrients, you can face hair problems like thinning hair, greying hair, poor hair texture and even extreme hair loss. To guide your diet, Dr. Rinky Kapoor, a celebrated dermatologist, reveals which foods have the most essential nutrients that keep your hair strong and lustrous.

1. Fatty Fish

Salmon, mackerel, herring, and other fatty fish are a must if hair growth is your goal. These fishes have omega-3 fatty acids, selenium, protein, iron, vitamin D3, and B vitamins, all of which promote strong and healthy hair. 

2. Eggs

Your hair growth is highly dependent on protein and biotin, and eggs are a great source of these nutrients. ​​Eggs also have selenium, zinc, and other hair-healthy nutrients in them, making them a must-have for hair health. 

3. Berries 

Strawberries, blueberries, raspberries and other berries are loaded with beneficial antioxidants and vitamins which promote hair growth. Vitamin C produces collagen which prevents your hair from becoming brittle and breaking, and antioxidants protect your hair follicles from free radicals. 

4. Spinach

Vitamins A and C, folate, and iron, all of which promote hair growth are found in spinach. A cup (30 grams) of spinach can meet up to 20% of your daily vitamin A needs. Spinach is also a rich source of Iron which promotes metabolism and repairs cell damage. 

5. Sweet potatoes

Beta-carotene is a compound that the body converts to vitamin A which then dictates your hair health. A medium sweet potato (about 114 grams) is loaded with enough beta carotene to provide up to 160% of your daily vitamin A needs. 

Key Takeaway

Research shows a close association of certain nutrients like biotin, vitamins B12 and D, riboflavin, and iron. These vitamins and minerals affect your cellular turnover and hair follicle growth cycle, hence dictating how healthy or weak your hair becomes. Fortunately, these nutrients can be found in various foods which are easily available in most countries. 

Foods rich in protein such as eggs, fatty fish including salmon and mackerel, and chicken are good options for non-vegetarians. Vegetarians can consider adding dairy products such as milk, curd, yoghurt, soya products, and lots of fruits and green vegetables to their diet to promote hair growth. You can also include nuts such as almonds and walnuts, after they are soaked overnight. Berries and avocados are also important to hair growth as they contain important antioxidants which protect your hair from external stressors and provide nourishment. 

Disclaimer: The above content is for informational purposes only and should not be used as a substitute for the advice of a qualified physician or doctor. The Company does not vouch for or endorse any of the above content, and disclaims any and all warranties, express or implied, relating to the same.