5 Foods That Fulfil Nutritional Requirements of Your Hair

It isn’t easy to find people who do not want healthy and strong hair, especially as they grow older. Several factors influence how healthy your hair is or how fast it grows. 

These include your health, age, environmental exposure, genetics, diet, and medications. Although it is difficult to change certain factors, such as genetics and age, one factor that is entirely under your control is your regular diet.

Minerals and vitamins from different foods play a significant role in the hair follicles’ growth cycle and cellular turnover. A regular diet devoid of essential nutrients can cause large-scale hair loss.

As per studies, deficiencies in vitamins D and B12, riboflavin, iron, biotin, and other nutrients can also lead to hair loss. Therefore, have a balanced diet rich in minerals and vitamins, especially if you are experiencing hair loss because of poor nutrition.

While more studies are required to understand the link between hair loss and micronutrients, ensuring you get enough of these five foods rich in nutrients to support healthy hair growth is a good idea.

1. Soy

Soy protein gets completely hydrolyzed when it reacts with water and forms soy amino acids. This soy amino acid prevents hair loss, and breakage promotes hair growth, strengthens hair from its roots, and enhances its elasticity. They also offer nutrition to the hair shaft and nourish the hair follicles, making the strands healthier. Soy extracts also nourish and hydrate the scalp, promote hair growth, and prevent common hair issues like hair thinning and loss by boosting the immune system and reducing cellular damage

The high protein content in soy moisturizes the scalp and conditions the hair strands by forming a thin coating on the hair strands, sealing moisture within them to keep your hair smooth and soft. This sealing also protects the hair from environmental aggressors, such as UV rays, pollution, and heat.

Because of these advantageous properties, most hair care products, like conditioners, shampoos, hair revitalizers, and masks, contain soy protein and extracts. Undoubtedly, companies now follow international soy production standards to deliver sustainable soy products. 

2. Salmon

This nutritious fish offers some of the best health advantages, from maintaining heart health and fighting inflammation to improving mood. Rich in Omega-3 fatty acids, one of the most beneficial nutrients for healthy hair, salmon makes excellent food for people suffering from hair loss. As per a study, most of the women who take omega-3 fatty acids and other supplements report reduced hair loss and improved hair density and diameter.

This oily fish also works wonders for hair health due to its rich content of vitamins B and D vitamins, protein, and selenium. All these nutrients together work to keep hair healthy and strong. Having two servings of salmon per week can help you eliminate your hair problems. And since salmon is a versatile and delicious option, you can try out varied recipes to keep the omega-3 requirement of your body intact.

3. Eggs

Eggs are rich in several proteins that enhance collagen production, further improving hair strength and thickness. So Eggs also pack a lot of biotins, one of the most important nutrients for keratin or hair protein production. The iron content in eggs improves blood circulation and strengthens the hair strands. One study concludes that egg yolk stimulates hair growth in human dermal papilla cells. Other anecdotal evidence suggests that eggs can strengthen and shinier hair and prevent breakage and brittleness. Other essential nutrients in eggs, like vitamin A, zinc, selenium, lutein, vitamin D, zeaxanthin, and choline, play a crucial role in maintaining cellular health to promote healthy hair growth.

4. Nuts

Nuts, such as cashews, peanuts, walnuts, and almonds, are rich sources of healthy fats, protein, zinc, and biotin that aid the development of healthy tissue on the scalp. These are essential nutrients that prevent hair loss and stimulate hair growth. You can also choose nut butter to get those hair-growth-supporting nutrients if you want a tasty, nutrient-dense option to support hair growth.

Specifically, peanuts are rich sources of minerals, such as zinc, biotin, and healthy fats that prevent hair loss and stimulate healthy hair growth. A ΒΌ cup serving of peanuts offers 9 grams of protein, 4 grams of fiber, and an exclusive blend of antioxidants.

Even Brazil nuts contain selenium that can support healthy hair growth and produce thyroid hormones that regular hair growth. A single Brazil nut contains 90 micrograms of selenium. So, have a minimum of 4 Brazil nuts daily to give your hair the required nutrients for proper growth. 

5. Pumpkin

Another reason to love pumpkins is that they are rich in several nutrients that keep your hair flourishing quickly. You can have a half cup of pumpkin squash daily for good doses of beta-carotene and iron, the best nutrients for hair strength and growth. 

And all this without worrying about your fat and calorie intake. Pumpkin is also rich in vitamins C and E, which repair cell damage in the human body. Magnesium in pumpkins synthesizes protein and supports the hair growth cycle.


Having nutrient-rich and healthy foods can lead to substantial and beautiful hair. The best foods for hair growth, like eggs, salmon, nuts, and pumpkins, contain proteins, minerals, vitamins, and other nutrients that aid hair growth and reduce hair loss. Also, you must stay away from sugary foods and alcohol if you want your hair to keep looking luscious for an extended time.

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