Foods to Eat for Healthy and Strong Hair!

A lot of you ask me about my hair and hair care routine so I thought it would be lovely to do a video on this subject.

I have had a journey with my hair, when I started my TV career 12 years back, I colored my hair way too often. I put extensions and styles very regularly and that resulted in dry damaged hair and major hair fall. My hair is really important to me and that phase really disturbed me a lot and I started doing a lot of research for me to understand my hair better. I figured good hair needs good food and right nutrients. Just like skin, the condition of your hair is an outward sign of inside health. The cells that make up each strand of hair require a regular supply of key nutrients.

I worked on my diet and started eating the correct balance of the following nutrients including protein, vitamins and minerals to supply hair with all that it needs, and within 3 months started seeing the difference in my hair. So today I going to talk about the foods that we need to eat for good hair.

Before that lets understand hair first.

Hair Follicles
Hair grows from hair follicles, which are embedded below the skin on your scalp. The portion of the strand of hair that is in the hair follicle is known as the root. The part that you can see, touch and style is called the hair strand. At the base of the root in the hair follicle is the hair bulb. The bulb is where nutrients are converted into new hair cells.Each hair follicle is connected to your body’s blood supply. This allows nutrients to be transported to the hair follicle for new growth. The blood supply is also connected to an oil producing gland and a small muscle that allows the hair to stand on end or lay flat.

As hair is pushed up through the hair follicle and towards the surface of your scalp, it goes through a process known as keratinization. The hair cells fill with fibrous proteins and lose their nucleus. By the time the
hair reaches the surface, it’s nothing more than a complex system of interwoven protein-rich fibers.

Proteins and Hair
A large portion of your hair is nothing more than protein. Proteins are series of long, connected amino acids known as polypeptides. Polypeptides can form side bonds with one another, leading to the thick strands of hair you recognize.

As hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in restricted hair growth and even hair loss. Choose veggies like , spinach,
broccoli, kale, peas and French beans, nuts, legumes, tofu, quinoa, beans are an excellent source of proteins, and if you eat meat, and choose organic, hormones free chicken, turkey, fish, dairy products and eggs .

Iron is an especially important mineral for hair and too little iron is a major cause of hair loss. The hair follicle and root are fed by a nutrient rich blood supply. When iron levels fall below a certain point, you may
experience anemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle. Vegetarian options like beans, peas, nuts and seeds like pumpkin seeds, flaxseeds, Sesame, hemp, cashew, pine nuts and other nuts, lentils, tofu, soya beans. And animal products like chicken, turkey, fish, red meat.

Vitamin C
Vitamin C aids the absorption of iron so foods high in vitamin C are good to eat in conjunction with iron-rich foods. Vitamin C is also an antioxidant so is used readily by the body. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C helps in the production of collagen which strengthens the capillaries that supply the hair shafts. It’s a good idea to take Vitamin C supplements too.

Omega-3 fatty acids are important fats our body cannot make itself, and therefore must be obtained through our diet. Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp
and hair hydrated. Look out for oily fish such as salmon, herring, sardines, trout and mackerel and plant sources including avocado, pumpkin seeds and walnuts.

Flax seeds, chia seed
Hemp seeds mustard oil seaweed beans winter squash leafy greens cabbage family berries wild rice herbs and spices mangoes melon

Vitamin A
Vitamin A is needed by the body to make sebum. Sebum is an oily substance created by our hairs sebaceous glands and provides a natural conditioner for a healthy scalp. Without sebum we may experience an itchy scalp and dry hair. Include animal products and orange/yellow coloured vegetables which are high in beta-carotene (which makes
vitamin A) such as carrots, pumpkins and sweet potatoes, Broccoli, kale.

Zinc and selenium
Scalp protection involves other important minerals, notably zinc and selenium. A lack of zinc can lead to hair loss and a dry, flaky scalp. Fortified cereals and whole grains are a good source of zinc along with oysters, beef and eggs. Pumpkin seeds. Dark Chocolate, Garlic, sesame seeds, watermelon seeds, what germ, squash seeds, chickpeas.

Biotin is a water-soluble B vitamin. Too little biotin can cause brittle hair and may lead to hair loss. Biotin can be naturally found in your body. It is manufactured in your intestines as a part of your digestive function. Include biotin rich foods such as whole grains, liver, egg yolk, soy flour and yeast , almonds, cauliflower, mushrooms, You can also take supplements, It’s unlikely that you’ll overdose on biotin if you want to take a supplement containing it. But keep in mind that while it’s nice to add biotin to your diet, you might not need it.

I have healthy hair now, and I make sure I don’t color them too often. And even though I blow dry my hair often I make sure I give my hair protein treatment at least once a week and east health balanced diet. Right food has transformed my hair and it will help you too. Make slow changes but be consistent and I am sure you will witness
huge improvement in quality of your hair.

Hope you found this video informative, please write to me always waiting to hear from you all. How do you take care of your hair?

Love and health



I am Uma - entrepreneur, award winning television personality,philanthropist and an eternal optimist dedicated to helping you liveyour dreams by bringing daily insights, fitness inspiration, cleaneating and beauty and wellness resources.Join me in this space and lets start this beautiful journey together.

Uma Ghosh
Poor nutrition causes nearly half (45%) of deaths in children under five – 3.1 million children each year. It costs only US$ 0.50 to feed a child for a day.

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