This guide will definitely help you maintain strong hair at home without costly salon treatments and hair products.


  • A healthy body and a healthy diet will reward lustrous, beautiful and healthy hair.

  • Dryness, dandruff, brittleness and hair loss are problems caused by nutritional deficiencies in body.

  • Our hair is mainly made up of protein. So its growth can be maximized by eating right, reducing stress, exercising and getting plenty of water.

  • Difference in hair can be observed by incorporating healthy foods in our day-to-day lives.

We have listed below food nutrition diet for maintaining healthy hair –


carbohydrate rich food

     Carbohydrates must provide around 50-55% of your daily calories. Carbohydrates are main source of energy and play a major role in growth of body tissues and hair.

So, it becomes  important to consume complex carbohydrates through  vegetables, fruits, whole grain and brown rice.

Carbohydrate rich  foods are also rich in B complex vitamins that are vital for  healthy hair.



They are the building blocks for our hair. So, a protein rich diet can provide strength to the shaft  and may reduce chance of hair fall by snapping and splitting.

 Inadequate protein intake may lead to major hairfall, affecting texture and its strength. Soy, tofu, nuts, oilseeds, beans and pulses, dairy products like milk, curd, paneer, cheese etc. are rich in protein.

Essential Fatty Acids


Fatty Acids improves texture of brittle and dry hair. Roughly, your diet should comprise of 10-15% of daily calories through fatty acids from vegetable oils, legumes, whole grains, nuts, spirulina, flaxseed oil etc.

Vitamin A

vitamin A rich food (1)

For a healthy scalp and hair growth vitamin A plays it role well. Beta-carotene (precursor of vitamin A) is found in green and yellow vegetables and fruits, sweet potatoes, broccoli and apricots etc.

Vitamin E

vitamin E rich food Vitamin E is responsible for increasing blood circulation and uptake of oxygen, thus  improving hair health.

 Vitamin E can be gathered through foods rice bran, dark green vegetables, and whole  grains.

Vitamin K

man hair

Maintenance of healthy hair is hard without this vitamin. Vitamin K can be included in your diet from dairy foods, broccoli, sprouts, asparagus, cabbage, oatmeal, soybeans, wheat and yogurt, dark green leafy vegetables etc.

Vitamin Bvitamin B rich foods

To make your hair healthy and to avoid splitting, ensure that you include vitamin B rich food in your diet. For this include whole grains, plenty of fresh fruits and vegetables, beans, especially citrus fruits and tomatoes. Biotin deficiency has been proved a cause for hair loss.

Brown rice, green peas, oats, sunflower seeds and walnuts are rich in biotin. Deficiency of B complex vitamins can lead to Poor hair growth, grey hair, and may even cause dandruff.


 Vitamin C


Citrus fruit

Vitamin C takes care of hair growth and its colour. Enough amount of this vitamin in body will reward you strong strands of hair that do not split.

Some Vitamin C sources are all citrus fruits like oranges, lemon, berries, vegetables like sprouts, cauliflower, cucumber, and green leafy vegetables.



iron rich food

Iron leads oxygen to the hair. Iron deficiency can lead your hair strands to starve for oxygen and may become a reason for hair fall.

Iron can be gained by eating green vegetables, and whole grains, or by adding iron supplements in your diet under proper supervision.



Potassium helps in nutrients transfer in cell membranes. Banana is the best source for potassium.


zinc rich food

Zinc is responsible for building up of hair protein. Thus it plays a vital role for improving hair strength.

Its deficiency may lead to poor  growth and hair loss. Some sources of zinc are mushrooms, non-fat dry milk, whole grains, sunflower seeds, etc.



Water makes up around 1/4th of the weight of a hair strand. Water makes hair supple, so include plenty of fluids in your diet.

Water even helps detoxify our body from harmful chemical wastes and other pollutants. Water makes hair silky soft and shiny. An adult should drink 9-11 glasses of water a day.

Tips And Points to Note :


  • Avoid junk food, hair fall and baldness is a common problem for junk food lovers at a later stage.
  • Follow a healthy eating pattern and try to get rid of stressed lifestyle.
  • Avoid use of excessive chemicals like bleaching treatments, perming and colouring.
  • Include Exercises, meditation and workouts in daily routine.
  • Avoid unnecessary brushing and combing, use a soft round bristles brush.
  • Have regular trimming to get rid of split ends.
  • Weekly scalp massage will be beneficial , as it will provide simulation for hair follicles.
  • Get plenty of rest and proper sleep.
  • Get your hands on a shampoo that suits your hair type. Curly or coarse type needs frizz-minimizing and softening shampoo. Straight or oily type needs a gentle shampoo designed for daily washing. Coloured or treated type requires a shampoo that’s fortified with essential extracts or amino acids. Dry type may need shampoo with glycerine and collagen to help restore some moisture into the hair.

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