Nutrients To Pamper Your Hair (From Within)

Are you ignoring your diet in your hair care practice? 

Diet plays a key role in nourishing the hair from within. And sometimes, we keep on looking for the correct brush, the correct shampoo when the solution lies right in our kitchen! Thus, let’s nourish our hair with nutrients that are proven to support its growth.  [1] 

Nutrients To Pamper Your Hair -

  • Protein
  • Makes up keratin (the basic building block of hair)
  • Restores damaged hair tissues
  • Biotin
  • Boosts hair growth
  • Research links biotin deficiency to hair loss
  • Iron, B6, B12 and folate
  • Ensure your follicles receive enough oxygen 
  • Reduces hair breakdown chances 
  • Vitamin C
  • Protects hair from oxidative damage
  • Helps absorb iron better 
  • Omega-3 Fatty Acids
  • Form the natural oils of the scalp 
  • Prevent dry scalp and add shine to the hair

Vegan food options to help sneak more of these nutrients in your diet -

  • Protein - nuts, tofu, more whole grains and dals
  • Biotin - bananas, nuts, cauliflower, whole grains 
  • Iron - chickpeas, beans, tofu, cashew nuts, chia seeds 
  • B6 - muesli, pistachio nuts, banana, oranges, quinoa, sunflower seeds
  • B12 - Fortified foods only (supplementation can be useful)
  • Folate - leafy greens, beans, peas and lentils, oranges, beetroot, quinoa, okra
  • Vitamin C - citrus fruit, peppers, strawberries, broccoli, sprouts, potatoes
  • Omega-3 Fatty Acids - flaxseeds, walnuts, canola oil, soybean oil


Diet plays a major role in the health journey of our hair. Thus, increasing intake of certain nutrients in the diet will directly affect your hair health as well. With nutrition, patience is the key.