Healthy Hair Diet

Healthy Hair Diet


If dry, limp hair is weighing you down, then this diet is for you. Did you know that what you eat is reflected in the health of your hair? All of the hair-revitalizing shampoos in the world won’t help if you aren’t nourishing your body. Here’s how the Healthy Hair Diet can help:

Just like your body, your hair needs a balanced, nutritious diet to stay healthy. That’s why this food plan contains a rainbow of fruits and vegetables that are loaded with vitamins and antioxidants, whole grains for minerals, nuts and seeds for minerals and vitamins, and lean protein for iron. A fortified breakfast cereal will help your body get all of the other good stuff it needs.

THE HAIR requires nourishment from the inside to maintain its health. Your diet is as important for hair as for every part of the body.

  • An unbalanced diet could lead to problems of hair like dryness, brittleness, dandruff and ultimately hair loss. So, include the following:
    Protein is necessary for strong healthy hair as hair is made up of keratin which is a protein. So, include for non-vegetarians – lean meat, fish egg and for vegetarians – paneer, yoghurt, dals, peas, beans and nuts.
  • Eat whole grain cereals instead of cereals like rava or maida.
  • The B-Complex vitamins are extremely important for hair. It has been seen that these vitamins not only help to maintain the health and shine of hair but also prevent hair fall.
  • Therefore, your daily diet must contain adequate quantities of fresh fruits and vegetables eaten raw as this ensures the supply of vitamins, minerals and enzymes.
  • Minerals that are essential for healthy hair are iron, zinc, magnesium, sulphur, potassium, phosphorous and iodine.
  • A deficiency of iron is the cause of dull and brittle hair and if not corrected, can lead to hair fall. Sulphur and iodine play an important protective role.
  • Iodine is necessary for the healthy functioning of the thyroid gland and iodine deficiency can lead to many hair problems.
  • To make sure that you take plenty of minerals & vitamins eat a green leafy vegetable daily.
  • Eat whole grain cereals like wheat, atta, ragi – atleast once a day.
  • Wheat germ contains concentrated minerals. So, buy a bottle of wheat germ and sprinkle 1 teaspoon into your milk, porridge, upma, toast or anything you eat for breakfast.
  • Follow your grandmother’s advice. Take 5-10 soaked almonds daily. These are high in minerals and vitamins.
  • Include a salad made with vegetables like carrot, cucumber, lettuce, tomatoes, cabbage everyday in your diet. Add sprouts to this salad. They contain a lot of vitamin C and B complex. For low calorie dressings, use lemon juice.
  • Yoghurt (curd) is a wonder food as far as hair is concerned. So, take as much of yoghurt as you can.
  • Avoid overcooked, fried foods, confectionary items, aerated drinks which provide empty calories and have no nutritional value.
  • Coffee, alcoholic drinks and cigarettes cause a depletion of vitamins.
  • Water not only hydrates your body, but helps keep your hair silky and shiny. This diet includes eight to 10 glasses of water and juices a day for maximum hydration.
  • The fiber from fruits, vegetables, grains and legumes is good for your body and your hair. This meal plan features lots of fiber-containing food as an option at each meal.
  • Soy products contain phytoestrogens — estrogens from plants — that may boost your health, so this diet offers soymilk as a beverage choice and soy nuts as a snack option.

See how your breakfasts, lunches, dinners and snacks can keep your hair — and your body — healthy.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

7 Replies to “Healthy Hair Diet”

  1. Good one.. I am going to follow thsi right away as i am suffring with hair loss at the moment 🙁 Will let you know the results

  2. Hi Sanjana, your quick reply has really made me your fan, seriously i believe in practical way of life and seriously your list of diet has definitely enhanced my thinking values…thank you so much….i would love to keep on reading your articles….

    Actually i do eat maximum of items mentioned in ur post, will start with sprouts and cucumber….from now on…sprouts should be boiled or raw with a tail…..i face with constipation problem also at times but then i take one ayurvedic bitter powder which is really effective..and frankly speaking i trust ayurvedic medicine a lot….which are iron rich food please do let me know….i have seen your velocity of reply and seriously i have liked ur professionalism thank you once again for all your advice.

  3. hi sanjana,thank you for the post can i take b complex or b causul tablets….does it have any side effects….would it help to reduced some hair loss.

  4. Hi,

    B complex syrups are quite safe. You can take a tsp daily. Your urine may stink of the syrup. But it is OK as it is only throwing out the extra which is not needed by the body.

    B group vitamins are water soluble hence are not really harmful only if taken in really large amounts. What you can do is take a bottle of syrup for a month, then give a break and drink enough water.

    They will be good for hair, skin and immunity.

    A post on vitamins will be coming up soon so stay connected.

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