Hair loss is the condition in which hair growth rate is less than hair replacement ratio. As per American Academy of Dermatology, people lose nearly 50-100 hairs every day.

Hair continuously grows and lost hair is replaced by the new one. Follicles generate new hair with the help of nutrients present in the body.

The health and growth of hair depends upon the types of nutrients we get from the foods. Macro- and micro-nutrients are essential for the health growth of hair. Certain proteins, fats, vitamins and minerals play important role in providing strong and healthy hair.

There are varieties of food available which may help in providing the essential vitamins and minerals required for the healthy growth such as vitamin B, selenium and omega-3 fatty acids.

The deficiency of these nutrient can cause hair damage and results in thin, brittle and dry hair. However, balance diet can revert these affects and result in healthy hair.

What are the foods for healthy and strong hair…….?

People dream of thick, strong and healthy hair however they do very little to accomplish that and mainly rely upon supplements. However, some of the food items might help in providing stronger and healthier hair if consumed regularly.


Several studies suggest that biotin plays important role in securing healthy hair. Though biotin deficiency is rare, but it can cause severe hair loss, brittle hair, dry hair and skin, brittle nail.

Egg is rich source of biotin which is essential for growth and health of hair and nails. Moreover, it is rich in essential vitamins, proteins and fats essential for the proper functioning of human body.

Several hair growth supplements contain biotin as essential ingredients along with other hair growth compounds.

Food items rich in biotin includes:

  • Organ Meat
  • Cauliflower
  • Egg yolks
  • Peanuts
  • Chicken
  • Yeast
  • Mushrooms

In addition to biotin, eggs contain other essentials like vitamin D, L-lysine and other minerals which are important for maintain the healthy hair growth.

Fatty Fish and Fish Oil

Fatty fish are rich source of vitamin D and omega-3 fatty acids, the healthy fat which is essential for the health of heart, eyes and skins. Vitamin D play important role in bone development, metabolism and hair growth.

Preliminary studies on animals suggests that the consumption of omega-3 fatty acids triggers certain protein in the body which in turn helps in healthy growth of the hair. However more study need to be done to test its efficacy on human.

The consumption of omega-3 fatty acids also plays important role in ensuring heart health and brain health and prevents against heart diseases and strokes.

The rich source of omega-3 fatty acids and vitamin D includes:

  • Salmon
  • Tuna
  • Mackerel
  • Sardines
  • Trout

Other sources of omega-3 fatty acids include:

  • Walnut
  • Flax seed
  • Chia seed
  • Fortified foods

Fortified Foods with Vitamin D

Vitamin D is fat soluble vitamin and it is stored in liver for later use. Vitamin D deficiency is very common in people due to the lifestyle and causes several health conditions like osteoporosis, rickets and metabolic disorders.

Some of the studies suggests that vitamin D play an important role in the growth of the hair and its deficiency can lead to hair loss. In addition to this it also boosts our immune system and protects against several infections and rapid wound healing.

The major source of vitamin D is fatty fish, fish oil, organ meat and dairy products however in our current lifestyle medical supplements and fortified food items provides majority of the vitamin D requirements.

Some of the food items rich in vitamin D include:

  • Breakfast cereals
  • Orange juice
  • Yogurt
  • Margarine
  • Soy drinks

Other foods that contain vitamin D include:


  • Fatty fish
  • Fish Oil
  • Organ meat
  • Cheese
  • Mushrooms

Protein Rich Food

Protein is the building block of any cell and play important role in functioning of the organs and body. Studies suggest the certain amino acids like L-lysine plays important role in hair growth and its health.

L-lysine is found at the roots to the hair and regulates the growth of the hair and its thickness. Its presence controls the shape, thickness and volume of the hair and provide beautiful thick hair.

Its deficiency in body can cause severe hair damage and hair loss however enough protein supplements can help in growth of hair and prevents any hair fall and damage.

Some of the food item rich in L-lysine include:

  • Meat
  • Eggs
  • Beans
  • Lentils
  • Nuts

Foods Rich in Selenium

Almost all the hair growth supplements contain selenium which is essential for the proper growth and development of the hair. It plays pivotal role in the creation of new hair.

Several studies on selenium in relationship with hair growth indicates that selenium takes part in the creation of new hair. The newly growing hair takes selenium from the blood for the proper growth.

It is often stated that excess of anything is dangerous the same statement is true with reference to selenium. Its excess presence in body can cause hair loss, nausea, skin rashes and neural disorders.

The intakes of selenium vary with the different age groups however, the recommended daily intake of selenium for an adult is 400 micro grams.

Some of the food items rich in selenium includes:

  • Brazilian nuts
  • Other nuts
  • Sardines
  • Chicken
  • Fish
  • Shellfish
  • Eggs
  • Seeds
  • Mushroom

Other Nutrients

Apart from the above-mentioned food items some of the other nutrients which might help in growing healthy hair and prevents hair loss and damage.

  • Iron
  • Zinc
  • Niacin
  • Folic acid
  • Vitamin A
  • Vitamin C

Antioxidants play important role in removing chronic oxidative which are caused by the imbalance between the oxidative and antioxidants. It prevents from several diseases caused by the free radicals present in the body for longer duration.


Strong, thick and healthy hair is an important attribute of beauty and its health should be utmost priority. Improper care of hair may lead to untimely loss of hair and pseudo ageing. The perfect balance between the food, items, nutrients and supplements may revert the situation of hair loss and hair damage and provide healthy and beautiful hair. “Eat Healthy, Be Healthy”.