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Strong, shiny, healthy hair is something everyone aspires to have. Daily stress and wear and tear definitely take a toll on our hair. Hair loss, dandruff, dry scalp, split-ends, breakage are just a few of the myriad of hair issues that can crop up, especially with age. On average, the speed of hair growth is about 0.5 inches or 1.25 cm each month, and about 15 cm or 6 inches in one year. The speed of growth differs from person to person depending on age, genetics, diet, lifestyle and overall health. Of these factors, your diet and lifestyle are the two important ones that you actually have control over. Poor nutrition and an unhealthy lifestyle can compromise your overall health and damage your hair. The solution is to stick to a nutritious, well-balanced diet, and eat foods good for hair in order to get longer, stronger, healthier hair. Lets discuss what such a hair grow diet could look like.

Which Nutrients Are in Foods Good for Hair Growth?

When it comes to healthy hair, there are certain nutrients and foods good for for hair growth and health and can be a part of your hair grow diet:

  • Protein:

Hair is made up of a protein called keratin, thus making protein an integral component of your healthy hair diet. Without protein, hair can become brittle and dry, and hair loss can worsen too.

  • Iron:

Iron is an essential mineral for hair health, and iron deficiency can be a major reason behind hair loss. Anaemia due to iron deficiency can reduce nutrient-rich blood supply to hair follicles, resulting in significant hair loss.

  • Fatty acids:

Fatty acids are another crucial component, of which omega-3s in particular play an important role in the maintenance of hair, nails and skin.

  • Vitamins:

Vitamins such as B6 and B12, along with folic acid are very beneficial for hair growth, and vegetarian diets can sometimes lack an adequate amount of these. These diets can be aided with supplements and multivitamins.

  • Minerals:

In addition to iron, trace minerals like zinc, biotin, and magnesium also impact hair health and can be consumed in the form of multivitamins.

  • Spermidine:

If you are in search of the best food for hair growth and thickness, spermidine is a crucial compound that must not be overlooked. Spermidine aids in prolonging the active phase in hair growth.

What Are the Best Foods for Hair Growth?

With the range of hair products, serums, multivitamins and supplements available in the market today, finding the best possible care for your hair can be a daunting task. However, the best foods good for hair growth can actually be found in grocery stores. Whether you’re seeking the best food for hair growth or food for healthy hair in general, here is a list of nutrient-rich suggestions for your diet:

  • Beans:

Beans are an excellent source of protein, especially for vegetarians, and also provide iron, biotin and zinc which help with hair growth.

  • Soybeans:

Soybeans, rich in spermidine, are a go-to food for fast hair growth.

  • Meat :

Meat is one of the primary sources of protein, which is vital for strong and healthy hair. Red meat especially is rich in iron.

  • Shrimp:

Shrimp are not only protein-rich but also carry zinc, b vitamins, vitamin D and iron. They also provide trace amounts of omega-3s making them a superfood for hair growth.

  • Oysters:

Oysters are a great option when it comes to food for healthy hair. Rich in zinc, they aid in hair repair and growth as well.

  • Sweet Peppers:

Sweet Peppers are a good source of vitamin C and vitamin A.

  • Nuts and seeds:

Nuts and seeds are packed with important nutrients such as B vitamins, zinc, vitamin E and fatty acids like omega 3s.

  • Avocados:

Avocados are one of the recognized fruits good for hair, high in antioxidants, fatty acids and vitamin E content.

  • Sweet potatoes:

Sweet potatoes are another good source of vitamin A, which plays a vital role in sebum production and hair growth.

  • Fish:

Fish like mackerel, herring and salmon are good direct sources of omega 3 fatty acids.

  • Spinach:

Spinach is an excellent addition to a healthy hair diet and is loaded with iron, folate, vitamin C and vitamin A,

  • Fruits:

Fruits, berries in particular are packed with antioxidants and vitamins. For instance, strawberries count as fruits good for hair, as they have high vitamin C content which promotes collagen production and absorption of iron.

  • Turkey, dairy products, chicken and eggs:

Turkey, dairy products, chicken and eggs are all rich in biotin and protein, as are legumes and nuts.

Worst Foods For Your Hair

Unhealthy lifestyle habits, the stress of day-to-day life, irregular eating patterns are all leading causes for issues like baldness, hair fall and breakage. Junk food, aerated drinks full of sugar, fried food, alcohol, and caffeinated beverages are all some of the worst foods for your hair and your health and should not be a part of your hair grow diet. They impede the absorption and optimal use of the nutrients we consume and take a huge toll on our well-being in the long run.

What Not to Do With/To Your Hair?

Hair fall or balding can also be attributed to genetics or factors like pollution, hair treatment chemicals, hair abuse, insomnia, stress, anxiety, eating disorders, nicotine addiction, medications and so on. While some of these may be out of our control, the effects of most of these factors can be mitigated by following healthy lifestyle habits like getting enough sleep on a regular basis, eating healthy and on time, exercising consistently and taking out time for stress relief. Try to avoid over-brushing and over-treating your hair, excessively hot showers, smoking, etc. Clean and condition your hair properly and consult a professional if you are facing any hair care issues. Try to use sulphate and chemical-free shampoos. Scalp massages are a great way to de-stress and improve blood circulation to the scalp, thus promoting hair growth.


Our lifestyle and diet have a huge impact on our hair. By cultivating habits like deep-conditioning, scalp massages and eating the best food for hair, you will see a steady improvement in the health of your hair. Deficiencies of essential nutrients can lead to hair loss and slow down hair growth. Remember to maintain a healthy lifestyle and give your body the necessary care consistently. This is crucial not just for your hair, but for your body’s overall health.


That being said, no matter how well we take care of our health, medical emergencies can strike at any time. In order to be prepared to face such uncertainties, consider going for health insurance. While there is a wide range of insurance plans in the market today, platforms like Finserv MARKETS make researching and comparing your options much easier. With a simple and streamlined application process, Finserv MARKETS enables you to find the best possible insurance plan for you and your loved ones.

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FAQs Related to Hair Growth

  • ✔️Which nutrients are good for hair growth?

    Folate, iron, protein, vitamins like A, C, D and B complex, omega 3 fatty acids, spermidine are some of the essential nutrients for hair growth.

  • ✔️Which foods are good for hair?

    Meat, eggs, dairy products, fish, leafy vegetables, fruits, soybean, beans, legumes, nuts and seeds, avocados are some of the recommended foods that are good for your hair.

  • ✔️From where else can I get the necessary nutrients?

    You can get the necessary nutrients from supplements/multivitamins as well.

  • ✔️What are the Do’s and Don’ts associated with healthy hair growth?

    Do’s for healthy hair:

    • conditioning regularly

    • eating healthy

    • hair masks

    • trimming ends regularly

    • scalp massages

    Don'ts for healthy hair:

    • over-brushing

    • treating hair with harsh chemicals

    • using shampoos with a lot of sulphates or chemicals

    • washing with extremely hot water

  • ✔️What are the causes for poor hair health?

    Genetics, health conditions like anaemia, thyroid disease, hormone issues, unhealthy lifestyle, poor diet, over-brushing and over-treatment of hair can all lead to hair damage and hair loss.