Do you have sleepless nights because of your receding hairline and hair fall? It’s time to consult a trichologist because the lack of nutrition may be triggering the same. Vitamin A, B, C, D and E, Zinc, Iron, Biotin, Protein and essential fatty acids cause hair fall and even delay the growth of new hair. So, you can include these foods in your diet to prevent hair fall.


Popeye’s pick indeed — a great way to get some added muscles and bountiful of mane! Spinach is rich in Irons along with Vitamin A and C. It contains sebum, which conditions the hair naturally. It is an oily substance that provides nourishment to the scalp. Rich in omega-3 acid, magnesium, potassium, calcium, etc. spinach helps boost hair growth and lustre. This healthy green vegetable also contains folate that promotes the growth of hair. One cup of spinach (about 30 grams) provides 54% of your daily vitamin requirements.

Dairy products and Eggs

Along with eggs, dairy products like yoghurt, milk, cheese, etc. are packed with essential nutrients that boost hair growth. These comprise of proteins, Vitamin B12, iron, zinc, and Omega 6 fatty acids. In particular, dairy products are loaded with biotin (Vitamin B7), which helps fight hair loss. Both these products are full of proteins — and since your hair follicles are made of protein too, eating a healthy dose of eggs and dairy products restores your shining mane. Alongside, biotin boosts the production of a hair protein called keratin, which is found in a variety of hair products.


Enriched with omega-6 fatty acids and polyunsaturated fatty acids (PUFAs), Oats stimulate hair growth. It can help make your hair thick and healthy. Did you know that the outer shell of oats is packed with fibre, protein, and iron? It also contains magnesium, thiamin, folate, and pantothenic acid, phosphorus, etc. that together help to strengthen your hair and support your hair follicles.


Nuts contain biotin, B vitamins (B1, B6 and B9) and Vitamin E that help strengthen your hair follicles. They are also rich in protein and magnesium, which helps to nourish the scalp. Some nuts like walnuts protect the hair against DNA damage, which causes hair fall issues related to sun exposure. Almonds are great for your hair too. For example, an ounce (28 grams) of almonds provides about 37% of your daily vitamin E needs.

Sweet potatoes

Sweet potatoes are packed with beta-carotene, which is then converted into vitamin A and boosts good hair health. A medium-sized sweet potato (about 110 grams) helps to get enough beta-carotene to fulfil more than four times your everyday vitamin A needs. Vitamin A also helps promote and boost sebum production that prevents hair fall due to hair breakage. Vitamin A further helps to speed up the hair growth rate, boosts thicker hair, and prevents further damage to existing hair follicles.

Do include these foods in your diet to regain the shine and glory of your hair.