Superfoods are often touted as hair saviours, but it’s crucial to separate fact from fiction. While certain foods indeed offer benefits, there’s more to hair health than a singular focus on superfoods. “Superfoods like avocados, nuts, and fatty fish are rich in essential nutrients, including omega-3 fatty acids, biotin, and vitamins. These nutrients play a vital role in promoting hair strength, shine, and growth. Incorporating these into your diet can contribute to overall hair health,” said Dr Rohini Patil, nutritionist, founder, Nutracy Lifestyle.
Yoga teacher Somya Thakur shared 10 superfoods for hair on an Instagram post.
Amla: This Indian gooseberry is a powerhouse of vitamin C, a crucial nutrient for collagen production. “Collagen is essential for maintaining the strength and elasticity of hair, promoting overall hair health,” said Dr Rinky Kapoor, consultant dermatologist, cosmetic Dermatologist and dermato-surgeon, The Esthetic Clinics.
Soaked almonds: Packed with vitamin E, almonds nourish the hair follicles and contribute to a healthier scalp. Vitamin E is known for its antioxidant properties, helping combat oxidative stress that may contribute to hair damage.
Walnuts: Rich in omega-3 fatty acids, walnuts are excellent for supporting scalp health. These healthy fats contribute to hair strength, reduce hair fall, and impart a natural shine to your locks.
Eggs or paneer: Protein is a building block for hair, and both eggs and paneer are excellent sources. Including an adequate amount of protein in your diet promotes the growth of strong, resilient hair strands.
Trail seeds mix: A mix of seeds, such as flaxseeds, chia seeds, and sunflower seeds, provides essential nutrients like zinc and selenium. These minerals play a role in maintaining a healthy scalp and supporting hair growth.
Dates: High in iron, dates contribute to preventing hair loss. Iron deficiency is a common cause of hair fall, and including iron-rich foods in your diet can address this issue.
Spinach: This leafy green is a rich source of iron and vitamins A and C. Iron is vital for transporting oxygen to the hair follicles, while vitamins A and C contribute to the production of sebum, the natural conditioner for the scalp.
Beetroots: Boosting blood circulation is essential for promoting hair growth. Beetroots contain iron, vitamins, and minerals that support improved blood flow to the scalp.
Green moong: Packed with protein and biotin, green moong supports hair strength and overall hair health.
Ghee: While traditionally used in Indian cooking, ghee provides essential fatty acids that are beneficial for maintaining a healthy scalp.
What constitutes hair health?
Experts urge that it’s essential to dispel the myth that superfoods alone can work miracles. “Hair health is multifaceted, and a balanced diet, hydration, and proper hair care routines are equally crucial. Don’t solely rely on superfoods; consider them as part of a holistic approach,” said Dr Patil.
What to keep in mind?
Hydration: Adequate water intake is fundamental for healthy hair. Dehydration can lead to brittle and dry strands.
Protein intake: Hair is primarily made of protein. “Ensure your diet includes sufficient protein sources like lean meats, eggs, and legumes,” said Dr Patil.
Avoid excessive heat: Limit the use of heat styling tools, as excessive heat can damage the hair cuticle, leading to breakage.
Regular trims: Regular hair trims prevent split ends and promote overall hair health.
While superfoods offer valuable nutrients, a diverse and balanced diet is key. “Moderation is key. Excessive intake, even of beneficial nutrients, can lead to imbalances,” added Dr Kapoor.
Consult with a nutritionist or dermatologist for personalised advice tailored to your hair type and health,” added Dr Patil.
Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
