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Home Hair Care 5 superfoods for healthy hair

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Healthy and beautiful hair is everyone’s dream. It is a reflection of one’s self-esteem. Hair health is a reflection of one’s inner health. Long and beautiful hair grows in a healthy body.Hair length, texture, and appearance are all affected. Everyone wants to have long, smooth, shiny, and voluminous hair.

The hair structure is made up of a hair shaft and hair root. Hair grows from the hair follicle which is embedded in the scalp. The root receives its blood supply from the hair papilla which is supplied by blood vessels. 

The hair shaft consists of an inner cortex and an outer cuticle. There are three phases of hair growth – anagen, catagen, and telogen. Anagen is the growth phase of hair. 

It can vary from weeks to months depending on the location of the hair on the body. The resting phase or transitional phase is known as Catagen. The shedding phase is called the telogen phase. All hair goes through three stages of growth.

Hair health plays a major role in the diet we eat. A healthy and balanced diet is important for maintaining good hair health and growth. The diet should be rich in protein, essential vitamins and minerals, and antioxidants. 

These elements are important for healthy hair growth and function. Hair loss, baldness, and premature graying of hair are related to improper nutrition.



Protein-rich foods include vegetarian sources such as cheese, tofu, soyabeans, and dairy products, and non-vegetarian sources such as eggs and meat. Hair is made up of building blocks called ‘keratin’. 

Keratin is a protein that makes up the bulk of the hair structure. Additional amino acids such as leucine, isoleucine, valine, etc. are also important for the structure and function of hair. For healthy and shiny hair, it is essential to consume an adequate amount of protein in your diet. 

Adults require 1mg/kg of protein per day. This demand is high and sometimes protein-poor vegetarian diets cannot meet it. Protein supplements can be recommended and started for this.

Consuming food rich in protein is essential to maintain the shine and volume of hair. Hair cells are constantly dividing and growing. Therefore, the requirement for protein in the hair tissue is high. A low-protein diet can lead to dull and brittle hair. They usually break easily.

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Green leafy vegetables:

Green leafy vegetables like spinach, fenugreek, and lettuce contain iron, minerals, and important vitamins. These nutrients are important for maintaining the vitality and proper functioning of the hair.

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Vitamin C:

Foods rich in vitamin C include lemons, limes, gooseberries, oranges, and other citrus fruits. An important free radical scavenger and anti-oxidant is Vitamin C. It is important for collagen synthesis in the body. Collagen is the fiber that provides structure and strength to tissues. New collagen synthesis is important for maintaining strength and structure.

Nuts and seeds:

Essential fatty acids such as Omega 3 and 6 are important in maintaining hair’s vitality and shine. Rich in essential fatty acid seeds is Chia seeds, flax seeds, almonds, cashews, and walnuts. Fatty acids are important nutrients for functioning at the cellular level.


High oxidative stress leads to the formation of free radicals. Free radicals are oxygen scavengers and the root of tissue damage. Unhealthy eating habits, irregular sleep patterns, lack of proper skin hydration, low anti-oxidant levels, and pollution exposure are all contributing factors to oxidative stress. Premature graying, itchy scalp and baldness are associated with high oxidative stress in tissues.

Consuming a diet rich in antioxidants such as vitamins C, E, and zinc has been shown to support healthy hair growth and function. Green tea, moringa leaves, fresh fruits and vegetables, and nuts are good dietary sources of antioxidants. Supplemental oral medications can be added to provide the required doses of antioxidants to the tissues.

The role of proper diet in maintaining hair and scalp health cannot be overemphasized. Well-nourished hair is shiny, healthy, and abundant. Be sure to include all food groups in your diet to provide adequate nutrition to the follicles.

No more searching for answers online, we’ve got you covered! Visit the best dermatologist in Pune and get solutions to all your skin and hair problems.

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