hair growth, hair thickness

Nutrients for better Hair Growth

Hair loss is the common problem which everyone around us is facing. Many don’t have shiny hair and many end up having unhealthy scalp which leads to dandruff and itching. Eventually, such problems make your hair look dull and frizzy. Using hair care products solely can’t give you strong and shiny hair with good density. In addition to it, you also need to pay attention on your diet for good hair growth.

If you are looking for the vital nutrients which will keep your scalp healthy as well as strengthen your hair then, you are at the right place. Here we have described the nutrients and the foods in which they are present. This will guide which food you need to add in your diet.  Let’s have a watch on these nutrients.


Biotin is quintessential nutrient for good growth of hair and nails. In case of hair growth, adequate amount of biotin in the body ensures the good scalp. It aids dry & frizzy hair and also favors the better hair growth.

Foods which are rich in biotin are:vegetables, eggs

  • Eggs
  • Peanuts
  • Walnuts
  • Whole Grain
  • Liver
  • Yeast
  • Almonds
  • Meat
  • Soybean

Omega 3 Fatty Acids

Omega 3 fatty acids are necessary since they keep our scalp and hair hydrated. Our body don’t produce omega fats and thus they are essential to eat. Foods which have plenty of omega 3 fats are:

  • Walnuts
  • Soybean
  • Salmon
  • Chia seeds
  • Sea food
  • Spinach
  • Almond


Hair are mainly composed of protein thus, for better hair growth one must take the good amount of proteins. Deficiency of protein leads to brittle & dry hair and comprises to less density of hair in scalp. Foods which consist of proteins are:

  • Eggs
  • Chicken
  • Fish
  • Dairy products
  • Nuts

Vitamin A

Sebum is the natural oil which prevents dry and itchy scalp. It maintains your scalp and hair health and acts as natural conditioner for hair.

  • Carrots
  • Pumpkins
  • Sweet potatoes
  • Green vegetables
  • Meats and fishes

Vitamin C

Vitamin C is crucial for the absorption of iron and is good anti-oxidant. As iron plays the main role in hair growth, vitamins which ease its absorption are important. Vitamin C also strengthens our immune system and saves us from cold and allergies. Mostly, Vitamin C is found in citrus fruits such as oranges and lemons. Let’s see foods which provide vitamin C:fruits, Kiwi

  • Papaya
  • Strawberries
  • Sweet Potatoes
  • Guava
  • Kiwi
  • Peas
  • Grapes
  • Pineapple
  • Broccoli
  • Red Pepper


Iron is the integral element in any sort of diet. It helps in the supply of oxygenated blood which maintains scalp healthy. Deficiency of iron leads to the shedding of hair and thus decreases the density of hair from the scalp. Therefore, maintaining an adequate amount of iron in the body is significant.

Foods which contain good amount of iron:

  • Meat
  • Fish
  • Beans such as kidney, soybeans
  • Green leafy vegetables such as spinach
  • Peas
  • Nuts such as cashew and almonds
  • Whole grains like oats
  • Coconut milk

Vitamin E

Vitamin E is beneficial for both hair and face. It is fat soluble vitamin which helps in increasing density of hair. Also, it aids the damaged skin and gives you smooth and glowing skin.

Vitamin E capsules are easily available on the stores to use them in hair oil or on the face. But providing sufficient amount of Vitamin E to your body is also important. Thus have a look on the foods which contain Vitamin E:

  • Almonds
  • Avocado
  • Sweet potatoes
  • Olive oil
  • Spinach
  • Broccoli
  • Papaya


Our hairs are made up of proteins and zinc is the element which helps in building proteins. Thus, it also plays important role in the good growth of hair. Moreover, it also strengthens the immune system and maintains a healthy scalp. Due to these qualities of zinc, it is important to add good amount of zinc in your diet.

Food which you strongly need to include in your diet for sufficient amount of zinc:

  • Sea food
  • Wheat
  • Spinach
  • Cashew
  • Kidney beans
  • Cocoa (Chocolates)
  • Mushrooms

In addition to these nutrients, an another thing everybody should do is Head Massage.

Good Head Massage

None can take place of head massage with the suitable hair oil. Massaging your head once a week before washing yields great results. Firstly, it makes you feel relaxed and improve blood circulation throughout the head.

Moreover, it repairs your damaged ends of hair where natural oil is hard to reach. Massaging oil in the head also makes roots of hair strong and maintains a good density of hair on your scalp. You can massage your head using any oil such as:

  • Castor hair oil
  • Olive oil
  • Coconut oil
  • Almond oil


Your internal health also reflects the growth of your hair. Maintaining a good balanced diet and using hair care products which suit your hair are the key ingredient for good hair growth.

Don’t forget to wash your hair at least twice a week. Also, combing your hair 3-4 times a day helps in spreading the natural oil to reach to the ends of hair. These two are the basic things you need to know. Now you have list of items through which you can easily maintain good growth of your hair and a healthy scalp.


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