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Best Indian Diet Chart for Healthy Hair in 2024🌿


When it comes to hair health, we've all tried everything to make it look as good as possible, from experimenting with different products to applying homemade remedies, we've done it all. But have you ever wondered why, even after following all these methods, our hair still lacks the strength or lustre we want? The reason may be that we have a great external routine, but we fail to nourish it internally. 

Eating the right foods can really help your hair grow thicker and stronger. In India, we're lucky to have delicious options like Rajma Chawal, Curd Rice, Upma, and various Sabjis, which are not just tasty but also great for hair health because they're packed with proteins, vitamins, and omega-3 fatty acids. In this blog we will talk about some more super foods like soybeans, nuts, and explore the best foods to eat for gorgeous, healthy hair.

The purpose of this guide is to emphasise the importance of a proper diet for natural hair growth. We at Traya understand the importance of Nutrition which is why it is one of our key Sciences along with Ayurveda and Dermatology while creating our Holistic treatment plans. Along with our products, we provide a customizable diet plan to ensure your hair gets the necessary nutrients it needs. Moreover, our products like Traya's Hair Vitamin contains 18 essential nutrients that help with hair growth. Give Traya's free online hair test to find out the root cause of your hair fall and get your diet plan today!

Best Indian Foods for Promoting Hair Growth

1. Amla (Indian Gooseberry)

Amla Consists of a rich nutritional profile. Packed with vitamin C, it promotes collagen production, strengthening hair follicles and reducing hair breakage. The antioxidants in amla fight free radicals, contributing to a healthier scalp and preventing premature graying. Its iron content supports adequate blood circulation to the scalp, fostering optimal conditions for hair growth. Including amla in your diet can lead to lustrous, resilient hair.

Here are some ways through which you can incorporate amla into your diet. Fresh amla can be consumed or juiced for a direct nutrient boost. Amla powder is a convenient addition to smoothies or can be mixed into hair masks for external nourishment. Including amla pickles or chutneys in your meals not only enhances flavour but also delivers hair-boosting benefits. Whether raw, powdered, or pickled, including amla creatively ensures your hair reaps the rewards of its nutritional goodness. You can check the recipe of Amla Juice here: How to make Amla Juice at Home 

2. Curry Leaves

In every household, most of the foods that we eat have curry leaves in them. However, we often have the habit of setting them aside and finishing the rest of the meal. But did you know that these leaves are not only good for enhancing the aroma of the food but also have ample nutrients to promote hair health? Incorporating curry leaves to your diet is an ideal choice as it has rich antioxidant content that effectively moisturizes the scalp while eliminating dead hair follicles. Their high levels of beta-carotene and protein play a pivotal role in preventing hair loss and combating thinning hair. Furthermore, the abundance of Vitamin B in curry leaves is essential for promoting hair growth. Hence, curry leaves not only arrest hair loss but also stimulate new hair growth and enhance the thickness of hair shafts. 

You can check out some recipes to include Curry leaves to your diet: 

3. Coconut

Coconut oil is offers a range of benefits. Its unique properties help soften and condition hair, reducing protein loss across all hair types. The application of coconut oil adds a radiant shine to hair, effectively locking in moisture and providing a gorgeous glow. Furthermore, coconut oil has been proven to stimulate hair growth. The chemical structure of coconut oil, primarily composed of lauric acid, allows for deep absorption into the hair shaft, distinguishing it from oils like sunflower and mineral oil, which merely coat the hair without effective absorption. Despite its current trendiness, scientific evidence supports coconut oil's exceptional ability to protect and enhance hair health.

Coconut Oil has been naturally used to apply to the scalp but it also can be used to prepare your meals as well by substituting it with the oils you currently use. Here are some recipes which you can try: You can check the recipes including coconut oil here: Indian Coconut oils recipes 

4. Indian Spices 

Indian spices are not just culinary delights; they also contribute to vibrant hair growth. Loaded with antioxidants and essential nutrients, spices like fenugreek, curry leaves, and hibiscus promote a healthy scalp and strengthen hair follicles. Their anti-inflammatory properties help soothe the scalp, reducing dandruff and promoting optimal conditions for hair growth. 

You can include these spices in a variety of things such as, Chutneys, dips, Sabjies etc. 

5. Eggs

Egg whites stand out as a powerhouse for promoting hair growth due to their rich content of proteins and essential minerals like Riboflavin, niacin, potassium, magnesium, and sodium. These nutrients play a vital role in boosting hair health. The benefits of egg whites extend to regulating excess sebum, cleansing the scalp, and preserving the natural oils of the hair. Packed with Vitamins A and E, biotin, and folate, eggs contribute to maintaining thick and healthy hair. The yolk, rich in healthy fats, adds an extra layer of moisture, leaving strands looking sleek and shiny. In essence, incorporating eggs into your hair care routine offers a natural and nutrient-packed solution for achieving vibrant and nourished hair. You can check the recipes including eggs here: Easy Shakshuka Egg Recipe

6. Spinach

Spinach helps to fight against hair loss, thanks to its rich array of vitamins and nutrients essential for promoting hair growth. Abundant in folate, iron, vitamin A, and vitamin C, spinach provides the necessary building blocks for maintaining healthy hair. Iron plays a pivotal role in supporting overall hair health. By incorporating spinach into your diet, you're not only enjoying a nutritious food but also fortifying your body with the vital elements needed for robust and vibrant hair. You can check the recipe of Palak Dosa here: Instant Crispy Palak Dosa

7. Fish

Fish such as salmon, herring, and mackerel offer a wealth of nutrients that have been associated with promoting hair growth. These fish are particularly rich in omega-3 fatty acids, a factor linked to enhanced hair growth. Fish is not only an excellent source of omega-3 fatty acids but also provides essential proteins, selenium, vitamin D3, and B vitamins which are all crucial for maintaining strong and healthy hair. You can check the recipe of Fish Curry Here: Oil Free Fish Curry

8. Yogurt

Abundant in protein,Yogurt serves as a fundamental building block for your hair, contributing to their strength and resilience, especially greek yogurt. What sets Greek yogurt apart is its additional benefit in promoting blood flow to the scalp, attributed to the presence of vitamin B5, also known as pantothenic acid. This vitamin not only supports hair growth but may also play a role in combating hair thinning and loss. Beyond its protein richness, Greek yogurt, with its blend of vitamins, proves to be a valuable component in maintaining overall hair health and imparting a natural shine. Incorporating this nutritious dairy product into your diet offers a delicious and wholesome way to nurture your hair from within.

9. Sweet Potatoes

Sweet potatoes help significantly in promoting hair health, primarily due to their rich content of beta-carotene. When consumed, the body converts beta-carotene into vitamin A, a key player in supporting robust hair. Just a medium-sized sweet potato, weighing around 114 grams, provides a remarkable 160% of the daily vitamin A requirement. Research indicates that vitamin A plays a crucial role in regulating sebum production, which is vital for maintaining healthy hair. While vitamin A-rich foods like sweet potatoes are beneficial, caution should be exercised regarding excessive supplementation. Optimal hair health is best achieved by incorporating vitamin-A-rich foods into your diet, with sweet potatoes standing out as a delicious and nutritious choice. Here is how you can add sweet potatoes to your meals, check out the recipe: 6 Delicious Sweet Potato Recipes

10. Lentils 

Lentils or what we all call “Dal” help in fostering healthy hair, thanks to their impressive protein and iron content. These nutrients play a crucial role in nourishing hair follicles and improving blood flow to the scalp, ultimately promoting the growth of hair less prone to breakage. Adding to their hair-boosting attributes, lentils are rich in folic acid, a vital component for restoring the health of red blood cells. These cells, in turn, supply the skin and scalp with essential oxygen, contributing to an optimal environment for hair growth. Folic acid also holds significance in the processes of hair growth and cell renewal.

11. Nuts and Seeds

Nuts and seeds are packed with essential nutrients like biotin, omega-3 fatty acids, and a variety of vitamins and minerals, they contribute significantly to hair health. Biotin, found abundantly in nuts like almonds and walnuts, plays a key role in preventing hair loss and enhancing hair strength. Omega-3 fatty acids, prevalent in seeds such as flaxseeds and chia seeds, provide essential nourishment to hair follicles, promoting shine and preventing dryness. Additionally, the rich content of vitamins E and zinc in nuts and seeds aids in maintaining a healthy scalp, fostering an environment conducive to robust hair growth. 

12. Soyabean

Soybeans are packed with nutrients that make your hair stronger and shinier. Soybeans have protein that helps your hair grow and prevents it from breaking easily. They also contain omega-3 fatty acids that keep your scalp and hair healthy, reducing dryness and adding shine. Plus, soybeans have vitamin E, which protects your hair from damage and promotes growth by improving blood flow to the scalp. They're also rich in iron, which prevents hair loss. And don't forget about biotin, found in soybeans, which keeps your hair healthy and prevents it from becoming brittle. Adding soybeans to your diet can give you stronger, shinier, and healthier hair!


Essential & Important Nutrients for Hair Growth

1. Protein

Our body relies on proteins, such as keratin, for the growth of hair, skin, and nails. Around 85% of hair is composed of keratin, and dietary proteins, made up of amino acids, act as building blocks for strong hair. Adequate protein intake is crucial for hair growth, as hair follicles are primarily protein-based.  Deficiency in dietary protein cause hair loss. Biotin, essential for keratin production, is often promoted for its role in supporting hair growth

Food Sources of Protein would be Lentils, dairy, lean meat, beans, nuts, eggs, fish etc.

2. Vitamins and Minerals

B Vitamins and zinc are key players in supporting hair follicle health which are essential for vibrant hair health. B vitamins helps in the creation of red blood cells, while vitamin D contributes to new follicle generation. Foods like seafood, whole grains, and dark leafy greens provide rich sources of B vitamins, supporting these processes. Zinc, found in beef, lentils, oysters, and spinach, is crucial for maintaining hair follicle health. Optimal vitamins for overall hair, skin, and nail health include B7 (biotin), collagen, vitamin C, and omega-3 fatty acids. Biotin (B7) is particularly vital, but it's essential to maintain a balanced approach, as excessive intake doesn't enhance its benefits.

3. Omega-3 Fatty Acids

Omega-3, having antioxidant properties, combats free radicals and pollutants that contribute to brittle and unhealthy hair. By infusing vitality, it enhances hair shine and strength while promoting new growth through improved scalp blood circulation. These powerful antioxidants repair the hair shaft and shield strands from damage caused by pollution, temperature extremes, excessive treatments, and oxidation.


Indian Diet Chart For Natural Hair Growth

Here are some meals one must include in their Diet to boost their Hair Care Journey

Breakfast options

1. Scrambled Eggs with Spinach

Whip up a nutritious breakfast by making scrambled eggs with spinach. Simply sauté fresh spinach in a pan, add beaten eggs, and scramble until fluffy you can add tomatoes, onions etc or any vegetables that suit your taste. This quick and delicious recipe packs protein and essential nutrients for a wholesome start to your day. Check out this recipe, Here: Spinach Scrambled Eggs 

2. Moong Dal Chilla with Chutney

Create a quick and healthy breakfast with Moong Dal Chilla. Blend soaked moong dal with spices, spread on a hot griddle, and cook until golden brown. These Chillas are not only delicious but also rich in protein and fiber. And if you like to have chutney to go with it, you can add that too. You can check the recipe of Moong Dal Cheela here: Moong Dal Cheela Recipe 

3. Vegetable Paneer Upma

Prepare a delightful Vegetable Paneer Upma by sautéing onions, tomatoes, mixed vegetables, and paneer in a pan. Add semolina (sooji) and roast until golden. Pour in water, stir well, and cook until it thickens. Season with spices, and your flavorful Vegetable Paneer Upma is ready to be enjoyed! 


Lunch ideas

1. Rajma Curry with Vegetable Rice, Raita and Salad


Rajma Curry:

  1. In a pan, sauté onions, tomatoes, and spices until aromatic.
  2. Add boiled kidney beans, simmer with water, and cook until flavors meld.
  3. Garnish with cilantro (Dhaniya)  before serving.

Vegetable Rice:

  1. Cook basmati rice with mixed vegetables and a pinch of turmeric.
  2. Fluff the rice, and it's ready to serve as a delightful side.

           Raita and Salad of your choice!

You can also try Rajma Pulao 

2. Curry Leaves Rasam with Rice and Salad


Curry Leaves Rasam:

  1. Cook 1 cup toor dal and mash it.
  2. Soak a small lemon-sized tamarind in water and extract juice.
  3. In a pot, mix dal, tamarind juice, chopped tomatoes, rasam powder, black pepper, cumin seeds, asafoetida, salt, and curry leaves.
  4. Boil, then simmer until flavors blend.
  5. In a pan, heat ghee, add mustard seeds, cumin seeds, curry leaves for tempering.
  6. Pour tempering into rasam and simmer a bit more.

You can check the recipe of Curry Leaves Rasam here: Curry Leaves Rasam recipe

3. Soyabean Ki Sabji with Spinach Dal and Roti/Rice


Soybean Ki Sabji:

  1. Heat oil, add cumin seeds, and sauté finely chopped onions until golden.
  2. Add ginger-garlic paste, tomatoes, and soybeans. Cook until soybeans are tender.
  3. Stir in turmeric, coriander, cumin powder, garam masala, and salt.
  4. Garnish with fresh coriander.

Spinach Dal:

  1. Boil yellow lentils (Toor Daal) with water, turmeric, and salt until soft.
  2. In a pan, sauté cumin seeds, garlic, and green chilies.
  3. Add chopped spinach, cook until wilted, and mix with boiled lentils.
  4. Season with salt and a squeeze of lemon.

You can check the recipe of Soyabean Granules Sabzi here: Soybean Grabules Sabzi recipe

Dinner suggestions

1. Oats Vegetable Chilla:


  1. Blend oats, gram flour, and water to make a batter.
  2. Add grated veggies like carrots, onions, and bell peppers.
  3. Season with salt, cumin, and chopped coriander.
  4. Pour ladles of batter on a hot griddle, cook until golden on both sides.

You can check the recipe of Oats Chila here: 10 mins Oats Chila

2. Stir-Fry Vegetables:


  1. Heat oil in a pan, add sliced carrots, bell peppers, and broccoli.
  2. Stir-fry with soy sauce, ginger, and garlic until veggies are crisp-tender.
  3. Season with salt and pepper, garnish with chopped spring onions.

You can check the recipe of Vegetable Stir Fry here: Vegetable Stir Fry recipe

3. Curd Rice:


  1. Cook rice and let it cool.
  2. Mix rice with yoghurt, grated ginger, chopped green chillies, and curry leaves.
  3. In a tadka pan, heat oil, and add mustard seeds, urad dal, and hing. Pour over the curd rice.
  4. Mix well and let it rest for flavours to meld.

You can check the recipe of Curd Rice here: Curd Rice Recipe

Snacks that promote hair health

  1. 2 boiled eggs
  2. Sprouts Chaat
  3. Yogurt with Fruits

Hydration and its role in Hair Growth

Hydration is vital for promoting healthy hair growth as it nourishes the scalp, maintains hair elasticity, and prevents breakage. Well-hydrated hair is less prone to dryness and brittleness, reducing the risk of split ends and promoting overall hair strength. Adequate water intake supports the transport of essential nutrients to the hair follicles, ensuring optimal conditions for hair growth. Additionally, a hydrated scalp helps prevent conditions like dandruff and irritation.

Get Your Customized Diet Plan

To have your personalised diet plan, Traya provides a customisable diet plan which considers all your allergies, weight goals, cuisine preferences and regional preferences to ensure you get your perfect diet plan. Here is a brief plan: 

Month 1: Healing Diet Plan

  • Exclude dairy, wheat/gluten, non-veg, tea/coffee.
  • Opt for green tea, plant-based milk, and wholesome, fresh home-cooked foods.
  • Avoid sour/fermented, sweets, deep-fried, and processed foods.

Month 2: Healing + Healthy Diet Plan

  • Continue avoiding wheat/gluten, dairy.
  • Include paneer/tofu, eggs, and limited chicken.
  • Enjoy tea/coffee with plant-based milk.
  • Emphasize fruits, vegetables, soups, salads, and homemade meals.

Month 3: Healthy Diet Plan

  • Balanced diet with moderation and portion control.
  • Include cow’s milk or plant-based alternatives.
  • Tea/coffee allowed in reduced quantities.
  • Wheat allowed, opt for healthier grains.
  • Curds are back.
  • Non-veg allowed three times a week as part of a complete meal.
  • Steer clear of sweets, deep-fried, processed, and refined foods.
  • Prioritize fruits, vegetables, soups, salads, and fresh homemade meals.

Lifestyle Tips for Healthy Hair

1. Proper Hair Care Routine

Prioritize regular, mild shampooing, hydrating conditioning, and occasional deep treatments. Tailor products to your hair type and minimize heat styling for optimal health.

2. Stress Management Techniques 

Embrace meditation or yoga to reduce stress levels, creating a conducive environment for robust hair growth.

3. Exercise and Hair Health

Elevate blood circulation with regular physical activity, nourishing hair follicles and promoting overall well-being.

4. Avoiding Hair-Damaging Habits 

Quit smoking to enhance blood flow, steer clear of excessive heat styling and tight hairstyles for stronger, healthier locks

Key Takeaways: 

Maintaining a nutritious diet is key to keeping your hair healthy, enhancing its growth, strength, and shine. Various factors, including your environment, diet, genetics, and stress levels, significantly affect your hair's health. To promote optimal hair health, focus on getting plenty of proteins, vitamins (A, C, E), minerals (iron, zinc), and omega-3 fatty acids.

Incorporate traditional Indian ingredients like Amla, Curry Leaves, Coconut, and spices into your diet, as they're well-known for their benefits to hair. Besides eating right, it's important to follow a good hair care regimen, manage stress with meditation, exercise regularly, and steer clear of harmful habits like smoking and using excessive heat on your hair. Also, staying hydrated is crucial for a healthy scalp and to encourage hair growth.

Also remember- Nothing beats home cooked meals. Having a home cooked diet, made with fresh, clean ingredients and lots of love are key to your internal health and your hair. 


    Jerlyn Jones | JANUARY 2023 | The 13 Best Foods for Hair Growth 

    Debra Jaliman | February 2023 | Top 10 Foods for Healthy Hair 

    Stephanie S. Gardner | November Diet for Healthy Hair and Hair Growth - WebMD 


    Dr. Kalyani Deshmukh, M.D.


    Dr. Deshmukh is an MD (Dermatology, Venerology, and Leprosy) with more than 4 years of experience. She successfully runs her own practice and believes that a personalized service maximizes customer satisfaction.

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