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Feed Your Hair - What Experts Recommend

Nutrient-dense foods keep hair strong, healthy and shiny. Here’s a list of what you need to consume for your crowning glory

Nutrient Why is it important Right food to eat


  • Supports hair building1
  • Poor protein in diet causes hair to become fragile, brittle and weak
  • Eggs, yoghurt, cottage cheese
  • Fish, poultry
  • Beans, peas, soya, lentils
  • Sunflower, sesame, pumpkin seeds
  • Pistachio, peanuts
  • Grains (barley, brown rice)




  • Provides energy to hair cells which supports hair production
  • Low iron in body leads to hair
    thinning, breaking and loss
  • Poultry, lamb liver, fish
  • Parsley, soya, white beans
  • Nuts, dried apricots, figs


  • Controls hair follicles and hair growth
  • Builds hair and influences hair cycle
  • Deficiency can lead to hair loss
  • Oysters
  • Crab and lobster
  • Whole grains, nuts, beans
  • Fortified breakfast cereals
  • Dairy products


  • Stimulates hair growth
  • Deficiency can lead to hair loss
  • Milk, egg yolks
  • Vegetables
  • Meat, liver
  • Yeast and nuts

Vitamin A

  • Moisturizes and protects hair
  • Gives strength to hair
  • Salmon, poultry
  • Leafy vegetables, carrots, broccoli
  • Fruits
  • Dairy products
  • Fortified breakfast cereals

Vitamin B

  • Prevents graying, restores natural color
  • Helps in proper hair growth, hair building and moisturizing
  • Prevents hair falling out
  • Vegetables, mushrooms
  • Soya, whole grains, beans, nuts
  • Milk, eggs
  • Liver, seafood

Vitamin C

  • Poor Vitamin C in diet affects hair shaft production
  • Peppers, brussels sprouts, broccoli, cauliflower, spinach horseradish, parsley
  • Kiwi, red/black currants, strawberries, citrus fruits


Habits to avoid - Crash dieting

Crash diets are good for losing pounds quickly, but not for hair. Restricted diets can lead to insufficient supply of nutrients to the hair matrix and can accelerate hair loss.

Print this food table and stick to your fridge, it will remind you to eat right for a great hair day - every day!

Printer friendly Chart

Root wave