Nutrition for Healthy Hair and Hair Regrowth


Nutrition for Healthy Hair and Hair Regrowth

  • 12 December 2022
  • Hair Experts @ AHS
  • 4 min. read

Nearly everyone wishes they had long, thick, lustrous hair, but not everyone is blessed with the same. Dry hair, frizzy, smooth, or silky, indicates good internal health. Naturally, it’s necessary to maintain a healthy scalp, but it’s also crucial to pay attention to your food. To grow your hair long and strong, the cells that make up each strand, which contain the tough protein keratin, must be continuously supplied with vitamins and minerals. You must, without a doubt, include the items we’ve recommended for hair regrowth in your everyday diet to have long luscious locks throughout your life.

Effect of Nutritional Deficiency on Hair

People’s diets impact the quantity and quality of their hair. Protein, lipids, vitamins, and minerals are crucial for strong, healthy hair. A diversified, wholesome diet can help improve the condition of your skin and nails. People who previously had vitamin or mineral shortages will notice the effects the most. Even so, it can take some time before you start to see a difference in your hair’s development.

Also Read : Want healthier hair? Here are some foods you should be consuming

Foods recommended for Hair Growth.

Eating a balanced diet for healthy hair rich in certain vitamins and nutrients may help encourage hair growth.

Ensure you consume enough of these foods for healthy hair since they are packed with nutrients that promote hair development.

  1. Berries
  2. Berries are filled with healthy elements and vitamins that could promote hair regrowth. Included in this is vitamin C, which has potent antioxidant qualities. Antioxidants can aid in defending hair follicles from injury caused by dangerous molecules known as free radicals. Moreover, collagen, a protein that helps thicken hair to keep it from becoming brittle and breaking, is produced by the body using vitamin C.

  3. Spinach
  4. According to studies, vitamin A is crucial for hair growth. However, taking too much vitamin, A can result in hair loss. By consuming meals high in this vital ingredient, you should be able to obtain all the vitamin A your body requires. Another excellent plant-based source of iron, which is necessary for hair regrowth, is spinach. Spinach is a nutritious green vegetable rich in vitamins A and C, iron, folate, and other minerals crucial for hair growth.

  5. Avocados
  6. Vitamin E enhances blood flow and makes follicles function more effectively to encourage hair growth. Additionally, it keeps the equilibrium of the oil and PH levels, which if out of balance, can block hair follicles and prevent hair regrowth. Avocados contain a lot of heart-healthy monounsaturated fats and are a fantastic source of vitamin E. You can include it in a green smoothie or add it to your breakfast salad.

  7. Nuts and Seeds
  8. Omega-3 fatty acids encourage thickening by nourishing the hair. These good fats must come from your food because your body cannot make them. Omega-3 fatty acids are abundant in almonds and walnuts. Similarly, flaxseeds can provide your hair with the necessary fats while acting as a healthy mid-meal snack.

  9. Beans
  10. A wonderful plant-based source of protein that is necessary for the development of healthy hair is beans. Zinc helps in hair development and repair, and beans are a good source of zinc. Iron, biotin, and folate are just a few additional nutrients they supply for strong, healthy hair. In addition to these advantages, beans are also very adaptable and reasonably priced, making them a simple addition to the hair growth diet.

  11. Eggs
  12. Protein and biotin are essential in food for hair growth and thickness and are abundant in eggs. Since protein makes up a large portion of hair follicles, eating enough protein is crucial for healthy hair growth. Biotin pills are frequently advertised for hair growth since they are necessary for synthesising the protein keratin in hair. Eggs are a fantastic source of zinc, selenium, and other good elements for your hair. They are, therefore, among the greatest foods to eat for healthy hair.

    Foods recommended for Hair Growth
  13. Fatty fish
  14. Nutrients in fatty fish like mackerel, herring, and salmon may encourage hair development. They are great providers of omega-3 fatty acids, which research has shown to promote hair development. In addition to being a magnificent source of protein, selenium, vitamin D3, and B vitamins, fatty fish also contains other elements that may support strong, healthy hair.

    Also Read : 9 Top Vital Nutrients for Hair Growth

  15. Soybeans
  16. According to studies, certain substances in soybeans may encourage hair development. Spermidine, a substance prevalent in soybeans, is one of these substances. However, more studies are required before health professionals can advocate spermidine intake, as the research on spermidine and hair development is still in its early stages.

  17. Meat
  18. A common food good for hair in many people’s diets, meat is packed with nutrients that may promote hair development. Meat’s protein helps repair and strengthen hair follicles and promotes growth. Particularly red meat is abundant in iron that is simple to digest.

  19. Sweet Potatoes
  20. Beta-carotene is abundant in sweet potatoes. The body transforms this substance into vitamin A, which is associated with healthy hair. Eat foods high in vitamin A, such as sweet potatoes, to meet your needs, and avoid excessive supplementation.

  21. Sweet Peppers
  22. Sweet peppers are a great source of vitamin C, which is high in antioxidants and may promote hair development. One yellow pepper meets up to 456% of a woman’s daily vitamin C requirements and 380% of a man’s.

    Collagen can help strengthen your hair strands, and vitamin C can increase production. This vitamin is crucial for hair regrowth and impacts sebum production, contributing to healthy hair.

  23. Oysters
  24. The mineral zinc supports the cycle of hair regrowth and restoration. One of the supreme food sources of zinc is oysters. One medium oyster can meet 96% of a woman’s daily zinc requirements and 75% of a man’s.

    Telogen effluvium, a common but reversible kind of hair loss brought on by a lack of minerals in the diet, may be facilitated by a lack of zinc.

Also Read : Can Fruits Be Beneficial In Hair Growth

How AHS can Help

People may find their hair getting thinner and not growing back as rapidly as they become older. Hair loss or thinning may result from certain follicles ceasing to produce new hairs. It is the outcome of genetics combined with ageing naturally. However, sometimes even a balanced diet may not help with hair fall control, which indicates some other undetected problems. That is where AHS comes to your rescue, as you can visit the AHS clinic for an advanced hair check by our hair experts to figure out the actual reason behind your hair fall issues. We even offer guaranteed results of a full head of natural-looking hair through our range of hair fall solutions to suit different needs. Hair loss treatments and hair restoration procedures offered by AHS include:

  • Advanced Laser Therapy
  • AHS Complete
  • Strand By Strand (Ultimate/Cosmetic)
  • Flashpoints

All you need is to book your appointment with the nearest AHS clinic and leave all the hassle to our hair experts.


Hair loss is primarily caused by heredity and the ageing process. But food also significantly impacts hair quality, quantity, and growth. The best strategy to enhance the health and growth of hair is to maintain a nutrient-rich diet.

Even while you have no control over some elements, such as age and heredity, your diet is probably one you have greater control over. The hair follicle’s growth cycle and cellular turnover are significantly influenced by vitamins and minerals obtained from food.

Mr. Mones, Head- Hair expert @AHS India

Article by

Mr. Mones, Head- Hair expert @AHS India

An ardent believer in maintaining perfection when it comes to hair & beauty, Mr. Mones holds an electrical engineering degree and has followed his life-long love for hair through Advanced Hair Studio.

In 2002, he decided to follow his passion for hair and beauty as he took multiple courses in the field and established his name in the industry by 2004.

Mr. Mones took the opportunity to work with one of the top brands in Abu Dhabi - Yas Island, as a ‘Top Hairstylist’. He underwent training with Loreal Academy to be a color specialist and achieved the post of trainer and branch manager for the company. In 2015, he joined Advanced Hair Studio as a Hair Expert and received training from AHS headquarters in Australia Melbourne.

Quickly he became a regional trainer and technical head of Middles East and the Subcontinent. To keep up with the latest trends and upskill himself and his team, he attended multiple workshops and seminars. In 2017 he attended another training at AHS headquarters for quality control, after which he got promoted to QC Manager and Product Development head. He yearns to upskill and work towards keeping himself on top of his game in the hair replacement industry.

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Nail Robins
Nail Robins
I am honestly thankful to Advanced Hair Studios. I suffer from a hair-pulling disorder. There is this constant urge to pull off your hair follicles. It is painless when you pull but extremely painful when you see a missing patch on your scalp. But, I feel blessed with AHS hair fall treatment. I can see baby hair growing. It’s been two weeks. All I can see is low hair fall.
Sharid Sarwardhi
Sharid Sarwardhi
I have done my hair transplant surgery in AHS Delhi Branch on 2019 by travelling to Delhi from Dhaka, Bangladesh. The front and the back portion of my head were bald and through the hair transplant surgery, they have managed to cover the front portion of my head and the former appearance of my face returned back. The way they collected hairs from the donor portion did not affect my donor area at all. I am quite happy with my result. I have been consulting with them for a second seating so that they can cover the back portion of my head as well so that the hair density on top will increase and the bald portion of my head will reduce to a minimum level.
Prasoon Gupta
Prasoon Gupta
Hi all, I had a problem with my hair, and I visited Advanced Hair Studio, Hyderabad. Here, the experts are amazing. My low hair density problem was explained very nicely, and some solutions were suggested. The solutions were fantastic. If you have any such issues, I recommend that you come and make an appointment. There was a lot of care and attention displayed by their staff in handling my hair fall issue. Similarly, the receptionists are both friendly and courteous, and the atmosphere is clean and fresh. This clinic deserves 5 stars.

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