Fourteen Foods That Are A Must For Strong and Healthy Hair
                     14 FOODS THAT 
ARE A MUST FOR 
STRONG AND 
HEALTHY HAIR
Foods For Strong Hair
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2023
INTRODUCTION
More hair loss than usual and a receding hairline is a 
sign of a poor diet. You should look at your diet because 
an unhealthy diet can be the reason for hair loss. When 
it comes to hair growth tips, apart from taking great care 
of your hair, you also need to eat healthy. The benefits 
of eating clean and healthy are endless. It is not only 
beneficial for good skin and overall physical health, but 
also plays a key role in promoting hair growth and 
controlling hair loss. Since our hair follicles receive 
nourishment from the bloodstream, a well-balanced, 
nutrient-rich diet is essential for hair growth.
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Here is the 
list of the 
fourteen 
best foods 
for healthy 
hair
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2023
1. Spinach
Spinach is a superfood that is rich in vitamins 
A, C, folate, and iron, which not only 
strengthens hair but also promotes hair 
growth. The iron present in spinach plays a key 
role in promoting oxygenation of hair follicles, 
and vitamins A and C help in the production of 
sebum that keeps hair shiny and healthy. 
Include spinach in a sandwich or make it into a 
nice sabzi if you want to promote healthy hair 
growth.
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2. Amla
Sweet potatoes are loaded with vitamin A 
(beta-carotene), which helps the production 
of sebum. Sebum helps keep the scalp 
healthy and therefore keeps your hair shiny 
and shiny. Sweet potatoes also contain 
biotin, which prevents any hair damage 
from heat styling tools. If you feel like your 
hair is ruined, you can have sweet potatoes 
next time.
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3. Sweet 
Potatoes
Sweet potatoes are loaded with vitamin A 
(beta-carotene), which helps the production of 
sebum. Sebum helps keep the scalp healthy 
and therefore keeps your hair shiny and shiny. 
Sweet potatoes also contain biotin, which 
prevents any hair damage from heat styling 
tools. If you feel like your hair is ruined, you 
can have sweet potatoes next time.
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4. Oats
Amla or Indian gooseberry tops the list of 
foods for hair growth in India. It is loaded 
with antioxidants that promote hair 
growth and prevent premature graying of 
hair. It also helps in dealing with any scalp 
infection and dandruff. You can 
incorporate amla juice into your diet.
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5. Carrots
Carrots are not only great for your eyes, 
but they are also a great source of vitamin 
A, which your hair needs. Vitamin A, 
present in carrots, is the best hair-
strengthening vitamin by keeping the scalp 
and hair hydrated and shiny from root to 
tip. You can easily add carrots to fried rice 
or simply make juice out of them.
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6. Yogurt
Plain and unsweetened yogurt is best for 
your hair and your overall health. Yogurt 
is a great source of protein and is rich in 
probiotics. The probiotics present in 
yogurt are great for gut health and 
promote the growth of good gut bacteria 
that help the body absorb nutrients. It 
also contains vitamin B5, which prevents 
hair thinning. You can eat yogurt for lunch 
or you can prepare oatmeal with it.
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7. Flaxseed
Flaxseeds are rich in omega-3 fatty acids 
that nourish the hair follicles, making 
your hair stronger and less prone to 
damage. Flaxseeds also help restore the 
pH level of the scalp. You can add flax 
seeds as a topping to oatmeal or salads.
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8. Walnut
Walnuts are packed with minerals like 
iron, zinc, copper, and magnesium. It also 
contains proteins, biotin, vitamin E, and 
omega fatty acids. Omega fatty acids 3, 
6, and 9 present in the walnut strengthen 
the hair follicles. It also contains 
selenium, which protects hair from sun 
damage. So next time, make walnuts your 
favorite snack.
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9. Whole 
Grains
Whole grains like wheat, corn, bajra, and 
jowar are great sources of complex 
carbohydrates that are very beneficial for 
your hair. A whole grain like bajra is rich 
in vitamin E, B complex, niacin, and 
thiamin which is the perfect vitamin for 
hair growth. Whole grains also contain 
silica, which is the predominant 
component of nails, so you should eat 
them for strong hair and nails.
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10. 
Strawberries
Whether fresh or frozen, strawberries 
are a great source of vitamin C, which 
promotes collagen production and 
prevents breakage. It is also rich in 
antioxidants that strengthen hair 
follicles and promote hair growth. You 
can eat them whole or make a nice 
smoothie out of them.
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11. Guava
When it comes to fruits for hair growth, 
guava comes first because it contains 
vitamin C, which also acts as an 
antioxidant. Vitamin C supports the 
production of collagen, which prevents 
hair breakage and keeps it strong. So 
when we say that guava is rich in 
vitamin C, it means almost 377 mg in 
one cup, which makes it the perfect 
fruit to prevent hair breakage.
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12. 
Chickpeas
Chickpeas are loaded with protein, 
minerals, and vitamins that are 
essential for healthy hair growth. It 
contains vitamins A and C, which 
prevent hair loss and reduce the 
formation of dandruff while promoting 
hair growth. You can make a nice 
chickpea salad for breakfast or dinner.
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13. Pumpkin
Pumpkin is loaded with vitamin 
A (beta-carotene), vitamin C, E, 
and zinc. It also contains 
vitamin B9 or folate, which 
promotes hair growth by 
improving blood circulation to 
the scalp. It also has 
antioxidants that prevent 
premature hair loss and any 
scalp infection. You can make 
traditional pumpkin sabzi or 
turn it into a nice soup.
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14. Beans or 
Kidney 
Beans(Rajma)
Beans are the best source of plant 
protein. It also contains folate, zinc, iron, 
and biotin which are best for our hair. 
Beans or rajma are a rich source of 
protein, folic acid and essential fiber. It 
promotes the growth of thicker hair, so if 
you feel that your hair is thinning, you 
should include it in your diet. You can eat 
it like a traditional rajma chawal or you 
can put them in a salad.
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CONCLUSION
What you eat has a huge effect on your 
hair. Therefore, it is necessary to take a 
balanced meal with the necessary 
vitamins, minerals, and proteins. If you 
think your hair fall is caused by a lack 
of nutrients, you can add the above 
food to your diet to prevent it.
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SOURCE: Foods For Healthy Hair
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