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Feed your Hair with the Right Kind of Nutrients!

Updated on May 20, 2016

The secret behind shiny hair strands isn’t any expensive shampoo or a fancy hair treatment-it’s the healthy diet. Eating the right diet can give you the mane you’ve always dreamed of.

Add the essential nutrients in your diet for a healthy hair growth ever:

Zinc & Iron:

A diet rich in Zinc & Iron helps hair follicles grow. Intake of lean red meat, a rich source of both nutrients-twice a week is suggested. For vegetarians – lentils, broccoli, spinach, kale and green salads are the best sources.

Vitamin D:

Vitamin D is a tricky vitamin that activates hair growth. Sitting under sunrays for few minutes is suggested. For people who avoid sun’s harmful UV rays, their best bet is to consume of 1,000 IU of Vitamin D in supplement form daily.


Building Blocks of Life- Proteins not only elevates hair cell growth, but boosts hair strength too! Protein intake of 46 grams for women and 56 grams for men is suggested.

Choose chicken, fish and eggs as excellent sources of protein along with vegetarian sources- legumes and nuts.

Omega-3 Fatty Acids

Omega-3 Fatty Acids hydrate your hair and gives your hair a silky shine. Look out for oily fish- salmon, herring, sardines, trout and mackerel, and plant sources- avocado, pumpkin seeds and walnuts.


Biotin deficiency can cause brittle hair and may lead to hair loss. Include Biotin rich foods- whole grains, eggs, liver, soy flour and yeast. Not an egg fan? You could also take 30 mcg of Biotin supplement daily.


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