1. Fish

We all know that fish is one of the best sources of proteins. Not only that cold-water fish like salmon, mackerel, tuna, and sardines are very rich in omega-3 fatty acids that offer a natural source of oil to your body and scalp. Therefore making your hair silky from within.

2. Nuts and seeds

Vegetarian and don’t know from where to get healthy omega 3 fats from? Well here’s what you can eat. Almonds, walnuts, hazelnuts, cashew nuts, pumpkin seeds, sunflower seeds, and most importantly flax seeds. Walnuts are also a good source of vitamin E and biotin that acts as a natural sun shield for your hair. We can apply sunscreen on our skin to protect it from harmful UV rays, but what about hair? Direct exposure of hair to the sun leads to extensive damage and hair fall. But walnuts being rich in biotin prevent hair loss. It has also been found that walnuts contain copper that retains the natural hair color keeping it shiny and lustrous .

3. Green leafy vegetables

You have a lot of options in veggies that actually help to retain your beautiful hair. All green leafy vegetables top the list. Green leafy veggies such as green parsley and spinach and plant products (soya, white beans, pasticcio nuts, apricots, and figs) are rich in iron, which prevents hair loss and breakage. Therefore, include these foods in your diet for healthy hair growth.

4. Carrots

Carrots are beneficial for not only your eyes but also for your hair (5). Carrots are rich in beta-caroteneⁱ  which transforms into Vitamin A when ingested (6). It is important to note that none of the cells in your body can function without Vitamin A, so it is advised to intake a lot of Vitamin A in your diet. Lack of Vitamin A in foods may lead to hair loss, thinning, and baldness (7). Other options of fruits and vegetables rich in Vitamin A are sweet potatoes, yam, pumpkin, mangoes, and apricots.

5. Eggs

A very wholesome food, eggs are a rich source of four major elements, zinc, sulfur, iron, and seleniumⁱ  (8). All these elements are needed for a head full of healthy hair. Eggs are a good source of biotin or vitamin B7, which is an incredible supplement for boosting hair growth. A study shows that chicken eggs can help stimulate hair growth and reverse the effects of hair loss (9). Therefore, deficiency of essential nutrients present in eggs can lead to innumerable hair loss. Other sources of these rich elements are lean meat, poultry, and oysters.

6. Yogurt

7. Berries

A rich source of Vitamin C, nothing can beat the exotic berries when it comes to consuming Vitamin C. Researchers found that an extract of black raspberry, blueberry, raspberry, and blabina (a concentrated black raspberry extract) promotes hair growth and reverses hair loss effects (12). Tomatoes also function the same way (13). So if you are not a lover of berries, try including tomatoes in your daily diet as salads or curries.

8. Beans and pulses

The beans and pulses we eat every day act like magic to our hair. Being a protein-rich vegetarian diet, beans and pulses also contain biotin which being deficient leads to hair breakage (14). This protein diet for hair growth is also very essential.

9. Prunes

Known to be a very rich source of iron, prunes are good to have if you suffer from stiff hay-like dry hair, thinning, and hair discoloration. It improves your hair quality and adds health to it. In addition to prunes, consider having beetroots too.

 

10. Shrimps

Shrimps are a good option to include in the diet chart for hair growth if you are avoiding red meat because of its high-calorie content. Shrimps are also a good and rich source of proteins. Other than that shrimps also contain a good quantity of Vitamin B12, zinc, and iron which can help prevent hair breakage.

11. Water:

Drink enough water to keep your skin and scalp hydrated and give natural moisture to your hair.

What not to do:

• Spare your hair of all the sprays, mousse, and gels you had been using for so long to set a particular style. You may look good for the night but what about the damage you are exposing your hair to.
• Please promise to say NO to heat treatments from now on. Do you know how much damage you are causing to your hair by all these artificial heat exposures? The heat steals all the natural moisture from your hair, leaving them as dry as grass.
• Oil your hair with natural oils like coconut, olive, almond, or castor oil.