Hair loss or breakage? Include these 8 superfoods in your diet to maintain scalp health
Superfoods like salmon, spinach, and nuts can boost hair health, prevent hair loss, and promote growth. Learn here about the nutrients that are key for strong, shiny, and healthy hair.
Hair is composed of keratin, a protein that grows from follicles in the scalp and other body parts. It undergoes a growth cycle that includes anagen (growth), catagen (transition), and telogen (rest). Factors such as genetics, diet, and overall health affect hair quality and growth. Adequate nutrition, including sufficient protein, vitamins, and minerals, supports healthy hair. Common issues like hair loss, breakage, and scalp conditions are often influenced by hormonal changes, stress, or environmental factors. A balanced diet, proper hair care, and stress management are crucial for promoting strong, healthy hair. Here are eight superfoods that can help promote healthy hair, according to Noida-based dermatologist Srinidhi Rawat: (Image: Canva)
2/9
Salmon: Omega-3 fatty acids: These essential fats help keep the scalp hydrated and may reduce inflammation, contributing to healthier hair growth. Vitamin D: Vitamin D supports hair follicle health and may help prevent hair loss. A deficiency in vitamin D has been linked to hair thinning and loss. (Image: Canva)
3/9
Spinach: Iron: Essential for red blood cell production, iron helps carry oxygen to hair follicles, promoting growth and reducing hair loss. Vitamins A and C: Vitamin A helps maintain a healthy scalp by producing sebum, while vitamin C aids in collagen production, which is crucial for hair strength. Folates: Folate promotes healthy cell division and growth, which supports the hair growth cycle. (Image: Canva)
4/9
Sweet Potatoes: Beta-carotene: Beta-carotene in sweet potatoes converts to vitamin A, which helps with sebum production to keep the scalp moisturised and healthy. Vitamin A: Vitamin A in sweet potatoes also encourages the growth of healthy cells and tissues, including hair. (Image: Canva)
Nuts (almonds and walnuts): Vitamin E: Vitamin E acts as an antioxidant, protecting hair cells from damage caused by free radicals. It also improves blood circulation to the scalp. Zinc: Zinc is essential for hair tissue growth and repair. Zinc deficiency can lead to hair loss and poor scalp health. Healthy fats: Support overall hair health by moisturising hair and preventing breakage. (Image: Canva)
6/9
Greek yoghurt: Protein: Hair is primarily made of protein, so adequate protein intake is essential for hair growth and strength. Vitamin B5 (pantothenic acid): It helps with blood flow to the scalp and can reduce hair thinning. (Image: Canva)
7/9
Berries: Antioxidants: Protect hair follicles from oxidative stress and damage caused by free radicals, which can contribute to hair loss. Vitamin C: Vitamin C enhances collagen production, which strengthens hair and helps prevent it from becoming brittle. (Image: Canva)
8/9
Eggs: Protein: Protein provides the building blocks necessary for hair growth and repair. Protein deficiency can lead to hair loss. Biotin: Biotin is an A-B vitamin that supports hair growth and strengthens hair. Biotin deficiency is often linked to hair loss and brittle hair. (Image: Canva)
Avocado: Healthy fats: Healthy fats in avocados moisturise the scalp and improve hair texture, reducing dryness and frizz. Vitamin E: Vitamin E helps improve blood circulation to the scalp and protects hair from oxidative damage whereas, B vitamins aid in hair growth and health by improving overall scalp health and reducing hair breakage. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
