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Hair Loss and Nutrition

A healthy diet can help your hair stay strong and shiny. What you eat can also keep you from losing your hair. If you’re not getting certain nutrients from food, you might see the effects in your hair. Here are the role nutrients play –

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Protein deficiency disturbs hair synthesis. L- lysine is an essential amino acid present in the inner part of the hair root, responsible for shape and volume of your hair. 10-15% of the energy value of your diet should come from proteins. Cottage cheese, yogurt, lentils pulses, soya, fish, poultry and eggs are good sources of proteins.
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Dietary fats prevent your hair from drying, becoming brittle and seal the moisture into your hair. These include polyunsaturated fats, linoleic acid (omega 6) and linolenic acid (omega 3). Salmon, mackerel, tuna, flax seeds are good sources of good fats. Adding almond butter and olive oil in your food adds the shine to your healthy hair.
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Whole grain bread, multigrain flour, fruits and vegetables are a great source of complex carbohydrates which are loaded with fiber and is good for your hair. Pizza, fries and other fast foods contain simple sugars which stimulate sebum secretion by sebaceous glands which result in multiplication of microorganisms present on the skin causing hair fall.
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The importance of vitamins has been emphasized since school. Folate, a B-vitamin is responsible for stimulating and rebuilding hair follicles, preventing hair from graying and falling out. Sprouts, green peas, white beans, asparagus and beets are also a good source of folate. Vitamin D (D3) is excellent at promoting hair growth.
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Zinc, iron, selenium, copper, silicon, magnesium and calcium are minerals that boost hair growth. Deficiency of iron is associated with thinning of hair and hair loss. Sesame seeds, cashews and garbanzo beans are good food sources of zinc and copper. Egg, turkey and spinach are good sources of selenium while banana, dark chocolate and figs are excellent in magnesium.
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Water and other liquids help your hair look healthy. Water stands as the number one source of hydration and makes up for most of the body fluid you hold. It isn’t a surprise that this is one liquid that has no substitute. You can choose between the other alternatives like tea, coffee, juices and soft drinks.
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