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National nutrition week 2021

This National Nutrition Week, read on to know more about what expert has to say about the benefits of nutrition for hair health.

Importance of nutrition for hair heath

Importance of nutrition for hair heath  |  Photo Credit: iStock Images

We all want the bouncy swinging hair we see in the advertisements but most of us are dealing with brittle, over treated, feel like processed hair that refuses to swing, bounce or stay in line! Most seek the solution inexpensive hair care packs, shampoos, conditioners etc. but often fail to pay attention to what they are eating. Nutrition is often the most neglected part of the hair and skincare but if you ask the specialists, it is one of the most important contributing factors to healthy hair growth in men, women and children. “Eat” is often the best long term solution for good hair.

In this article, Dr Rinky Kapoor, Consultant Dermatologist, Cosmetic Dermatologist & Dermato-Surgeon at The Esthetic Clinics talks about how nutrition benefits the hair.

The reason is simple, health reflects inside out. The happy your organs are, the healthier your skin and hair are! Why you ask. Let’s take a look. Simply put, the hair is made up of cells and cells need food to grow. Hair cells are one of the fastest-growing cells of the human body (about 0.5 inches in a month) and they need a complex cocktail of nutrients and uninterrupted oxygen supply to grow. At a time, we have about 120,000 hair on the scalp itself. This means a lot of nutrition.

Unfortunately for hair cells, they are not a high priority for the body and are considered expendable and therefore when a nutritional imbalance occurs the hair is the first to ‘fall’. The main reason is iron deficiency. But it does not mean that hogging will solve the problem. The aspects of nutritional deficiency are affected by many factors such as:

  • Crash diets
  • Overload of Vitamin A
  • Intermittent fasting
  • Anaemia
  • Anorexia
  • Zinc deficiency
  • Protein- calorie nutrition

Fast food and punishing work and workout schedules are also not helpful in hair growth. The diet imbalance affects the hair in two ways: one it makes the hair dry and rough and the other is hair fall. The good news is that this is a reversible problem that goes away with a correct and balanced diet. We know from various studies conducted that lack of nutrition can cause chronic telogen effluvium, accelerated androgenetic alopecia, female pattern hair loss, even alopecia areata.

Nutritional benefits for healthy hair are not limited to less hair fall, it also translates into longer and thicker hair and faster hair growth. Plus, you won’t need to spend excessively on products. Here is a list of some basic diet inclusions that fulfil the nutritional requirement of hair:

  1. Vitamin B group: This group of vitamins especially Biotin are essential for smooth, shiny hair. Biotin helps improve the metabolism of protein, fat, carbohydrates and carbon dioxide, stimulates the hair cell into a faster regrowth. The food groups that are rich in B complex vitamins include green leafy vegetables, chicken, liver, soy flour, salmon, nuts, eggs, legumes, quinoa, oatmeal, brown rice, strawberries etc.
  2.  Zinc, selenium and iron: Nuts are the high source of selenium which is essential for hair regrowth, Zinc helps condition the hair and prevents shedding, dryness and dandruff, and iron strengthens the hair follicles. Focus on foods such as green leafy vegetables, oysters, eggs, soybeans, tofu, butter, garlic, sunflower seeds, dark chocolate, legumes, shellfish, whole grains and barn.
  3. Protein and Omega 3 fatty acids: Yes, some fat will be good for your hair at it will keep it conditioned and hydrated and help the hair shine. Lack of protein can grey your hair and lead to total colour loss. To compensate for this deficiency, include legumes, fish, low-fat mozzarella, cottage cheese, tofu, quinoa, flax seeds, walnuts, soybeans etc. in your daily diet.
  4. Water: Water replenishes the lost moisture. Make sure you drink an adequate amount of water and include water-rich fruits and veggies in your diet.
  5. Vitamin C: This vitamin protects from sun damage and helps in iron absorption. Vitamin C helps in the formation of Collagen which the hair follicles need for sustained growth. You can get it from bell peppers, oranges, lemons, strawberries, kale and brussels sprouts.

The effects of good nutrition are slow to appear and therefore maintain a balanced diet. You can also apply some foods like argan oil, beer, olive oil, avocado packs to the hair to infuse some instant zest to the lacklustre locks. When planning your diet don’t go to extremes, a carefully worked out mix of complex carbohydrates, iron, vitamins, minerals, protein etc. will benefit the hair. A good food day for the hair should include:

  • Breakfast that contains all food groups
  • Hydration
  • Healthy snacks such as wholemeal crackers, nuts etc.
  • Milk

Don’t restrict on good nutrition, eat a varied diet with good meals.




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Dr Debraj Shome- Best Plastic, Cosmetic & Oculoplastic Surgeon in Mumbai, India

Dr. Debraj Shome

Best Plastic, Cosmetic & Oculoplastic Surgery in Mumbai, India

Dr. Debraj Shome is Director and Co founder of The Esthetic Clinics. He has been rated amongst the top surgeons in India by multiple agencies. The Esthetic Clinics patients include many international and national celebrities who prefer to opt for facial cosmetic surgery and facial plastic surgery in Mumbai because The Esthetic Clinics has its headquarters there.

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Dr Debraj Shome- Best Plastic, Cosmetic & Oculoplastic Surgeon in Mumbai, India
Dr Debraj Shome- Best Plastic, Cosmetic & Oculoplastic Surgeon in Mumbai, India
Dr Debraj Shome- Best Plastic, Cosmetic & Oculoplastic Surgeon in Mumbai, India
Dr Rinky Kapoor - Best Dermatologist, Skin Specialist Doctor in Mumbai, India
Dr Rinky Kapoor - Best Dermatologist, Skin Specialist Doctor in Mumbai, India
Dr Rinky Kapoor - Best Dermatologist, Skin Specialist Doctor in Mumbai, India

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