8 Nutritionist-Approved Foods That Promise to Nourish Your Hair

The key to getting beautiful hair in time for your wedding is to boost its health from the inside out. While growth, texture, colour, and volume are genetic, diet plays a crucial role as well. Brides Today details eight expert-approved foods that promise to get your hair nourished and healthy for your big day

SPINACH

Spinach is loaded with iron. “Iron deficiency is one of the most common reasons why people develop flaky hair, which in turn leads to hair fall. Consuming spinach is an easy and inexpensive way to promote growth,” says Payal Kothari, integrative nutritionist and gut health coach based in Mumbai.

SEEDS

Seeds of pumpkin, watermelon, chia, sunflower, and flax are packed with gut-friendly nutrients—zinc and magnesium—and fibre. “The bacteria in the gut ecosystem helps to strengthen your digestion, which aids in hair growth and length,” says Kothari. Zinc deficiency can lead to hair loss and a dry, flaky scalp.

SALMON

Fatty fishes like salmon, sardines, mackerel, and herring are high in omega-3 fatty acids. “Omega-3s hydrate your hair and scalp from the inside out, keeping your locks shiny and strong,” says Nmami Agarwal, a Delhi-based nutritionist. Vegans can replace salmon with nuts or soybean. Soy contains spermidine, a compound that is believed to prolong the active phase of growth.

EGGS

“Eggs can be termed as the ‘perfect protein’ for your hair as they contain all the essential amino acids required for growth,” says Mumbai-based dietician Fatema Valikarimwala. Egg yolks are filled with biotin, a water-soluble B vitamin, used to synthesise keratin. Since keratin is what makes up 80-85 percent of the fibrous parts of your hair, it is important to consume foods rich in biotin. Too little biotin can cause brittleness and may lead to hair loss.

NUTS

Nuts contain essential fatty acids and are high in biotin and other nutrients. “Cashews, almonds, and brazil nuts have vitamin E and B, zinc, phosphorous, and selenium, which promote growth. They are also a great option for vegans. Use them as a garnish over your cereal or add them to your smoothies,” says Agarwal.

AVOCADOS

The high concentration of oleic acid and vitamin E in avocados keeps hair shiny, strong, and promotes growth. “Having three to five wedges of avocado a day helps absorb micro-nutrients from food. It also helps combat oxidative stress, caused by chemical treatments, stress, and pollution, by neutralising free radicals in your body,” says Kothari.

FENUGREEK SEEDS

Fenugreek or methi seeds are rich in folate, iron, and vitamin A. “I recommend consuming it sprouted and cooked with jaggery and other spices as this makes the nutrients more bio-available to the body,” says Rakshka Lulla, a Mumbai-based nutritionist.

BERRIES

Vitamin C-rich berries like strawberries, gooseberries, and mulberries aid collagen production and iron absorption, two key factors that promote hair growth. “The formation of collagen requires vitamin C—which is where it plays a major role as it makes capillaries that connect to the shafts strong, ensuring a regular supply of nutrients and quick growth,” explains Agarwal.