Nutrition for healthy hair and skin


Wheat, Jowar, Rice, Ragi, Bajra & their products, Barley, Oats, Fresh Corn, Maize. 


All Dals, Whole pulses like Moong, Matki, Soyabean, Sprouts & their products. Toor to be mixed with Moong dal whenever to be had

Milk and milk products

Skimmed Cow’s Milk, Curds, Buttermilk, Paneer- Made of Skimmed milk.

Vegetables and fruits

All Vegetables and fruits (Fresh Raw & Unpeeled form). 

Non vegetarian

Egg white, Chicken (without skin), Fish (grilled/ steamed/ boiled)- once a week. 

Nuts and oilseeds

All nuts & oilseeds, Badam soaked overnight – 5 to 6 daily.  Walnuts. And khajoor (dates)


Use Mixtures of Oils: 

Fish-eaters: – Sunflower / Safflower 

Non-Veg eaters: – Olive + Soya + Corn + Groundnut (Throughout the year) 

Vegetarians: – Corn / Rice bran Oil.


To be eaten in very small amounts. No added top salt. All salt containing and preserved foods to be avoided. No readymade soups, curries or vegetables. 



Coconut water, Barley water. Dry figs (Anjeer), Black Currants,

Superfoods for hair growth

Healthy hair because hair is made primarily of protein. Low-quality protein can lead to weak, brittle hair or a loss of hair color—but chances are, if you’re trying to add or maintain muscle, you already eat enough. 
Good sources: Chicken, turkey, beef, eggs, low-fat dairy (cottage cheese, milk, yogurt) 
Good sources: Lean red meat, turkey, egg yolks, dried beans, dried fruit, whole grains  
Good sources: Oysters, nuts (walnuts, cashews, pecans, almonds), beans,  
Omega-3 Fatty Acids 
“Omega-3s are known to support scalp help—a deficiency can result in dry scalp and dull hair,”  

Good sources: Salmon, sardines, herring, mackerel, flaxseeds, walnuts 
Good source: Flaxseed. Lignans are found in the flaxseed’s shell, so buy ground whole seeds in your supermarket’s health-food section.  

If you have dry hair—or just want to prevent straw-like strands—drink more.   

Atleast 3 liters of water daily 

Vitamin C 
Vitamin C helps your body absorb iron, so a deficiency can make hair dry and weak. You likely take in enough C from your diet, as long as you eat a variety of fruits and vegetables daily. 
Good sources: Broccoli, leafy greens, green peppers, citrus fruit, strawberries  
A lack of adequate biotin can lead to brittle hair, but deficiencies are rare,  

Good sources: Brown rice, legumes, lentils, eggs, nuts