Nutritionist-Approved 5 Healthy Foods For Hair Growth

Maintaining healthy hair is a reflection of overall well-being, and diet plays a crucial role in supporting hair growth for women of all ages. A balanced diet rich in specific nutrients can enhance hair strength, texture, and growth leading to a healthy scalp as well. We consulted Dr. Preeti Nagar, Dietician at Noida International Institute of Medical Sciences (NIIMS) College & Hospitalto highlight the best foods for promoting healthy hair growth that you must add to your diet routine:

5 Best Foods For Healthy Hair Growth

1. Salmon

Salmon is a powerhouse for healthy hair, packed with omega-3 fatty acids, which are essential for maintaining scalp health and promoting hair growth. According to Dietician Dr. Preeti Nagar, “Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, and walnuts, can help nourish the scalp and support healthy hair follicles.” If you’re not a fan of fish, alternatives like flaxseeds and walnuts also offer omega-3 fatty acids.

2. Collagen-Boosting Foods

“Consuming more foods high in collagen may help in hair growth. Plant foods high in vitamin C, like citrus fruits and leafy greens, can also aid in collagen synthesis”, says a Healthline report. “Collagen is essential for hair strength and elasticity. Foods like bone broth, chicken, fish, and citrus fruits can help support collagen production”, says Dietician Dr. Preeti Nagar. So you must incorporate collagen boosting food into your diet.

3. Berries

Berries like strawberries, blueberries, and raspberries are loaded with antioxidants, vitamins, and minerals that promote healthy hair growth. “Antioxidants help protect hair follicles from damage and promote healthy growth. Include foods like berries, tomatoes, beans, and artichokes”, says the expert. Berries can be enjoyed fresh, in smoothies, or as a topping for yoghurt and oatmeal.

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4. Protein-Rich Foods

According to Dietician Dr. Preeti Nagar, “Hair is primarily made of protein, so including sources like lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds in your diet can help support hair growth and strength.” For example, including eggs in your diet can be as simple as having them for breakfast, or adding them to salads and sandwiches.

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5. Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, and chia seeds, are rich in vitamins, minerals, and healthy fats that support hair growth, as per various health studies. Almonds provide vitamin E, which provides a healthy scalp, while chia seeds are a great source of omega-3 fatty acids. “Nuts also provide a variety of B vitamins, zinc, and essential fatty acids. Seeds are rich in nutrients with relatively few calories. Many of these nutrients also support hair growth. These include vitamin E, zinc, and selenium”, as per a Healthline report.

Note: If you have specific concerns about hair health or are looking for personalised dietary recommendations, consider consulting a nutritionist.

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