Nutrition for Hair and Scalp

Nutrients

Role

Sources

Vitamin  A

Vitamin  B

Folic acid

Biotin

Vitamin C

Vitamin E

Prevents dryness of scalp by ensuring that body produces and controls enough supply of sebum, a natural oil required to keep scalp moist and healthy

Promote blood circulation in the scalp, hair growth; prevent premature graying, augment growth and repair of body tissues

Promotes hair growth by renewing the cells that grow hair. Its deficiency can lead to premature graying and hair loss

Promotes healthy hair growth and protects against dryness. It also increases the elasticity of the hair’s cortex, thus preventing breakage

Aids in improving scalp circulation. It is important to maintain capillaries that carry blood to the follicles

Increases oxygen uptake; this improves blood circulation to the scalp and growth of hair. Stimulates hair growth by enhancing the immune system

Orange and yellow coloured fruits and vegetables like orange, sweet lime, papaya, mango; green leafy vegetables like spinach, fenugreek (methi) leaves, also drumstick

Beans, peas, carrots, cauliflower, soybean, nutritional yeast, bran, nuts and eggs

Beans and legumes, citrus fruits, wheat bran, whole grains, poultry, liver, green leafy vegetables

 Brewer’s yeast, brown rice, green peas, lentils, oats, soybeans, sunflower seeds. Walnuts, saltwater fish, egg yolk, milk, legumes and whole grains

Indian gooseberry (amla), guava, citrus fruits, pineapple, tomatoes and green peppers

Nuts and legumes, wheat germ oil, soybeans, sunflower oil, safflower oil

Protein

Copper

    Zinc

    Iron

Selenium

   Silica

Omega-3

Omega-6

Essential for hair growth. Amino acids created from proteins can have constructive effects on the look and feel of your hair

Essential for hair structure and pigmentation of hair

Stimulates hair growth by enhancing immune function

Important constituent  of blood (haemoglobin); vital for adequate oxygenation of all tissues

Essential for normal thyroid function

Vital component of hair shaft, stimulates hair growth

Promotes a healthy scalp, regulates sebum production

Stimulates hair growth

Lean meat; pulses like whole moong dal, rajma, chickpeas (kabuli channa), soybeans; nuts, grains, soya, fish, eggs, dairy products

Mushrooms, spinach, sesame seeds, mustard greens, asparagus, cashews, peppermint, tomatoes, sunflower seeds, ginger, green, beans, potato

Legumes and nuts

Red meat, lever, fish, poultry, leafy vegetables, lentils, beans, dates

Nuts, meat, eggs, fish, lobster, carb

Green beans, cucumber, celery, asparagus, mango, strawberries

Flaxseed, walnuts, cabbage, beans, broccoli, squash, fish oil, olive oil and salmon, sardines, tuna

Evening primrose oil, safflower oil, sunflower seeds, hemp seeds, corn and pumpkin seeds