11 Indian Foods for a Stronger Hair and 5 Foods to Avoid

Who doesn’t want to have that dense, shiny and luscious hair we see in advertisements on our favorite celebrities? Hair loss can be due to various reasons going on in your life. But our 9-5 stressful jobs, growing pollution levels, and lack of proper diet are the many leading reasons why many of us have far lesser hair than we did a year ago. Few people know this today, we are what we eat. This means, that what we eat on a day-to-day basis can impact the way our hair looks and help stronger hair growth.

A healthy and nutritious diet can promote a healthier scalp and stronger hair. If your diet lacks any specific body essential nutrients, chances are you will see those effects on your hair and scalp health.

1. Crushed Almond and Milk (Badam Milk)

Badam Milk is one of the most favored drinks in the Indian Subcontinent. We have heard our grandparents and parents go gaga about the Almond and Milk combination. Turns out they were right all along! Badam milk contains 3 essential ingredients: Almonds, Turmeric and Milk.

1. Almonds contain Magnesium, Omega 3 and 6 fatty acids along with Vitamin E. All of which help in Stronger hair and increase its thickness.
2. Turmeric is known to have anti-microbial and anti-inflammatory properties which makes it an excellent scalp exfoliator, thus reducing dandruff.
3. Milk is an amazing natural stimulant for healthier and stronger hair. It contains Potassium, Vitamin A, Calcium, Biotin and Lipids that support hair loss prevention and gives that shiny hair.

2. Salmon Fish

Fishes like Salmon contain good fat. These fats are primarily rich in Omega 3 and Omega 6 fatty acids. They help in moisturizing the scalp, reduce inflammation and act as anti-oxidants to reduce any future scalp inflammations. Salmon is also rich in Vitamin E, Zinc and protein that promote stronger hair and make hair grow more densely.

Unfortunately, not all the places may have Salmon available. Other fishes that are rich in Omega 3, Vitamin E and Zinc are Mackerels, Sardines, Cods, Herring, Lake Trout, and Tuna. Consume fish in the grilled form to get the best results instead of fried form.

3. Ghee

Ghee also known as clarified butter, is a great substitute for Omega 3 if you don’t eat fish. It is abundantly loaded with Omega 3 and 6 fatty acids and has antioxidants that promote stronger hair and make them shiny and luscious. Many cultures across the Indian Subcontinent apply it directly to the hair apart from cooking food in it.

Ghee is also rich in Protein and Vitamin E which are known to nourish the skin cells on the scalp. They both reduce inflammation and make the hair follicles stronger. That’s why you will see protein and Vitamin E as active ingredients in a lot of anti-aging creams.

4. Amla

Amla, also known as Indian gooseberries, is an excellent source of antioxidants. They help in better blood circulation in the scalp and make the hair follicles stronger. They are also rich in essentials like Vitamin C and Vitamin E which promote stronger hair and make the hair shinier and thicker from the root level.

You can consume amla directly, but a lot of households in the Indian subcontinent consume them in pickle form. Given they are usually high in spice and oil content, that might not be the best way to get the most out of amla. Eat them directly or have them added to your juice after removing the seeds, given they are high in soluble fiber, they help with better digestion too.

Also Read: Omega 3 Fatty Acids: Benefits, Sources, and Side effects

5. Spinach

If you are a millennial, chances are you grew up seeing Popeye the Sailorman chugging that can of spinach for strength. Spinach, also known as Palak is a well know staple vegetable in Indian households. Spinach is rich in Iron and folate which are important minerals for supporting stronger hair growth and healthier follicles.

It is also rich in biotin, commonly referred to as Vitamin B7 stimulates keratin production in hair thus boosting the follicle rate growth in the body. Try to consume spinach at regular intervals while checking your Vitamin A content in the body as too much of it can cause hair loss.

6. Flaxseeds

Flax seeds, also known as Alsi Seeds in Hindi are an amazingly nutritious food for stronger hair. Flax seeds are rich in Omega 3 Fatty acids, a great substitute if you don’t eat fish. It helps in faster and longer hair growth. The biotin, aka Vitamin B7, promotes follicle growth and makes them stronger and thicker than before.

On the other hand, the Vitamin E in Flax seeds is known to nourish the scalp and keeps the free radicals at bay. You can consume Flax seeds directly in the raw form or in your breakfast. Just add them to your breakfast routine, or make a dessert out of them, with minimal sugar. They will add more benefits and make your hair shinier and better than they were before.

7. Oranges

Oranges are another miracle food on the list very few people are aware of. They are rich in Vitamin C and A which support stronger hair growth and reduce overall hair fall. They have abundant amounts of Beta-Carotene, Antioxidants, Magnesium and flavonoids which are known to nourish the hair follicles, moisturize the scalp and keep the bacterial/fungal growth on the scalp in check.

It would be advantageous to consume the Orange in the whole form rather than its juice. Given whole oranges contain soluble fibers which can also be helpful for hair growth while aiding in better digestion of the food.

8. Egg Curry/Scrambled Egg

Who doesn’t love those scrambled eggs curry on the side to roti? It is a very well-known fact that eggs are filled with protein that helps the body recover from workouts and heavy strenuous work. This helps make the hair follicles stronger, given they are made with protein too. Lack of protein has been linked with hair fall and less strong hair.

Eggs are also rich in Biotin which is known to boost the keratin production in the hair, which helps with rapid growth in hair follicles and makes the hair luscious and shiny in the longer run. You can consume eggs in boiled format, curry, or even in scrambled form. They are beneficial in either form.

Also Read: Top 12 Indian Foods for a Healthy Heart and 6 Foods to Avoid

9. Soybean/Soy chunks

Soybeans are an amazing plant-based protein that’s good for the overall health of the hair. It is rich in protein that promotes healthier hair follicles and thus stronger hair. It also nourishes the scalp and the antioxidants keep the free radicals at bay and keeps the inflammation in check from fungal and bacterial growth.

The Flavonoids amino acids in soy also play a significant role in the less hair fall and more hair growth. They provide hydration and nourishment to the scalp thus making the hair follicles stronger and thus reducing hair fall and promoting hair growth overall.

10. Whole Grains

We have another food on the list that is rich in Biotin, Whole grains. If you haven’t learned about it already from above, it’s a great Vitamin that promotes stronger hair growth through healthier follicles and nourishes the scalp and keeps it hydrated to combat inflammation and excessive bacterial/fungal growth.

They are also rich in a peculiar mineral called, Silicon. This is why a lot of hair products these days advertise their products with it. This mineral does let the hair thin and boosts better blood circulation, thus helping more hair growth and stronger follicles. The whole grains that work best for hair are Brown Rice, Sorghum or Jowar, Pearl Millets or Bajra, Finger Millet or Ragi, Barley or Sattu and Amaranth or Rajgira.

11. Nuts

Nuts are superfoods when it comes to overall nutrition. They are rich in Biotin and Omega 3 fatty acids which are amazing micronutrients that help in hydrating the scalp and make the hair follicles healthier. The plant-based protein in nuts promotes stronger hair while the magnesium makes the hair thicker and long-lasting.

Nuts such as Brazil Nuts, Walnuts, Almonds, Cashews, pecans and Peanuts are healthy and are rich in Omega 3 fatty acids and Biotins which increase hair growth and reduce hair fall.

5 Foods to avoid for Stronger Hair

There are certain foods you could avoid to stop or slow down the hair loss you might be experiencing.  If your hair loss is persistent, please connect with your physician. But if it has been temporary try avoiding these foods below for healthier and stronger hair.

1. White Rice: It is a highly processed food with little to no minerals and nutrients in them. In addition, they contain arsenic which can be harmful not just for the hair but also for the overall health. Hence it is advisable to not consume it more than once a day.
2. High Sugary Foods: Foods with High Sugar content (Candies, Cakes, Drinks, etc.) are known to damage the blood vessels. This can hamper blood circulation thus reducing the blood reaching the hair follicles leading to hair loss.
3. Red Meat: Though it has been suggested that red meats could promote hair growth, some studies have found that overconsumption of red meat has caused overactivity from sebum and oil glands on the scalp. This increases bacterial/fungal activity on the scalp, causing inflammation and weakening the hair follicles
4. Fried foods: Same things go with fried foods too. They increase the activity of sebum and oil glands on the scalp skin, thus attracting bacterial/fungal growth, leading to dandruff and weak hair follicles.
5. Processed Foods with High salt content: Foods such as Burgers, Fries, Pizza, etc. have a lot of salt and sodium in them. This causes the sodium to accumulate near the hair follicles and reduces the blood flow reaching them. Thus, causing further hair loss.