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!

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You Don’t Need Exotic Superfoods – Just Indian Staples

When one reads online about the different superfoods for hair, the list is usually filled with exotic and expensive ingredients that are not native or easy to find in India. So what do we do? Should you bear the extra amount for the sake of your hair? Well, that is not required. Indian food, if consumed the right way, is the best for overall health. And why is that so? For thousands of years Indian food has evolved over the philosophy of nurturing the body from within. In our tradition food is medicine. But in the last few decades due to changing lifestyle the scenario has changed, leading us to believe that only exotic, expensive ingredients can improve hair health. Through this blog let us look at  best food for hair growth in india

Why Indian Hair Needs Indian Food

Indian hair is strong, thick, and beautiful. But it also faces unique challenges. Pollution, humidity, and poor nutrition can lead to hair fall, dryness, and breakage. The good news? Your diet can help. Indian foods are packed with the right nutrients to nourish your hair from within. Here is why one should stick to local, homegrown foods for healthy hair.

Indian Hair Faces Unique Challenges

• Weather & Pollution

The Indian climate is harsh on hair. High humidity causes frizz. Heat and pollution weaken strands. Hard water can make hair dry and brittle.

• Genetic Hair Texture

Indian hair is naturally thick and coarse. This means it needs extra hydration and nourishment to stay soft and manageable.

• Common Nutrient Deficiencies

Many Indians lack key nutrients like Iron, Vitamin B12, Vitamin D, and Protein. These are essential for hair growth. A poor diet leads to weak roots, slow growth, and hair thinning.

Indian Foods Are Naturally Hair-Friendly

• Locally Grown Foods Work Best

Our bodies thrive on foods that grow in our region. Ayurveda recommends eating seasonal and local foods to maintain balance and improve overall health including hair health.

• Packed With Hair-Boosting Nutrients

Traditional Indian foods are rich in vitamins and minerals that strengthen hair. Some of the best include:

• Ghee – Nourishes scalp and improves hair texture

• Amla (Gooseberry) – Rich in Vitamin C, boosts collagen

• Curry Leaves – Packed with iron and antioxidants 

• Coconut – Strengthens hair and prevents breakage

• Sesame Seeds – Loaded with calcium and B vitamins

3. Gut Health = Better Hair Growth

Did you know 70% of hair fall cases in India are linked to poor digestion? Your gut plays a huge role in how well your body absorbs nutrients. If your digestion is weak, your hair won’t get the nourishment it needs.

Foods That Improve Digestion & Hair Growth

• Fermented Foods – Idli, dosa, and curd promote gut-friendly bacteria.

• Spices – Jeera, ajwain, and turmeric aid digestion and reduce inflammation.

•  Warm Foods – Freshly cooked meals are easier to digest than processed foods.

4. Ayurveda Supports Hair Through Diet

Ayurveda has always emphasized the connection between food and hair health. Following a Sattvic diet (fresh, unprocessed, plant-based foods) can help reduce inflammation and keep your scalp healthy.

Powerful Ayurvedic Herbs for Hair

• Brahmi – Strengthens hair roots and improves thickness

• Ashwagandha – Reduces stress, a major cause of hair fall

• Methi (Fenugreek) – Nourishes the scalp and prevents premature greying

5. Indian Diets Are Practical & Sustainable

You don’t need expensive superfoods for good hair. Indian diets already include everything your hair needs. Home-cooked meals with the right balance of protein, healthy fats, and vitamins can work wonders.

Best Indian Foods for Promoting Hair Growth

Indian diet is both practical and effective for hair health. The ingredients are affordable and easily available, making it simple to get the right nutrients without spending on expensive superfoods. Unlike synthetic products, there’s no need for artificial supplements when you eat a balanced home-cooked diet. Plus, Indian meals are easy to prepare, so now you can nourish your hair without complicated recipes or time-consuming meal plans.

1.Curry Leaves – The Secret to Thick, Dark Hair

Nutrient Focus: Iron, Antioxidants
How to Use: Add to tadka, or chew fresh leaves in the morning

Remember the tiny green leaves that you quietly keep aside from your curries? Well, they are much more than flavorings for your tadka. Curry leaves are a powerful natural remedy for hair fall and premature greying. They are rich in iron and antioxidants, strengthening hair follicles and protecting the scalp from damage. The high Vitamin B content in curry leaves also helps restore natural hair pigment, delaying greying.

Their high levels of beta-carotene and protein play a key role in preventing hair loss and combating thinning hair. The abundance of Vitamin B in curry leaves is essential for promoting hair growth. Hence, curry leaves not only help reduce hair loss but also stimulate new hair growth and enhance the thickness of hair shafts.  

To reap its benefits, chew 4–5 fresh leaves in the morning on an empty stomach or add them to your regular cooking.

You can check out some recipes to include curry leaves in your diet here.

2. Moong Dal – The Protein Powerhouse for Strong Hair

Nutrient Focus: Protein, Zinc
How to Use: Make khichdi, dal, or a sprouts salad

Hair is made of keratin, a protein, which means that consuming enough protein-rich foods is essential for hair growth. Lentils or what we all call “Dal” help in improving healthy hair, thanks to their impressive protein and iron content. Especially moong dal is an excellent plant-based protein that also contains zinc, a mineral that reduces hair shedding and strengthens roots

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.
Eating moong dal khichdi or sprouts salad regularly helps repair damaged hair and promote thicker growth. 

3. Amla (Gooseberry) – The Ultimate Vitamin C Boost

Nutrient Focus: Vitamin C, Collagen
How to Use: Drink amla juice or eat raw with a pinch of salt

Amla has a rich nutritional profile. It is one of the richest sources of vitamin C which promotes collagen production, strengthening hair follicles and reducing hair breakage. Vitamin E and other 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.
 

Drinking fresh amla juice in the morning or eating it raw with a bit of salt can nourish hair from within. 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 flavor but also delivers hair-boosting benefit

4. Sesame Seeds

Nutrient Focus: Calcium, B-complex vitamins
How to Use: Sprinkle on sabzi, mix in chutneys, or mix with jaggery to make small laddoos

Calcium is essential for healthy hair growth, as it supports the function of hair follicles. It contains Vitamin B which supports hair growth and scalp health. Vitamin B6 in Sesame seeds helps improve keratin production, nourishing the hair from within. Sesame seeds are packed with calcium and B-complex vitamins, which stimulate hair growth and prevent breakage. 

Sesame seeds are also a powerhouse of minerals, other than calcium they contain magnesium, zinc, iron and copper improving not just your hair but overall health. 

Simply sprinkling them over your vegetables or mixing them into chutneys can provide your hair with the nutrients it needs. 

5. Coconut – Natural Hydration for Lustrous Hair

Nutrient Focus: Lauric Acid

How to Use: Use in chutneys, raw flakes, or coconut milk

Coconut is an amazing ingredient to include in your diet for health. It contains lauric acid, which deeply nourishes the scalp and prevents protein loss from hair strands. It is also a rich source of Vitamine E and K. The healthy fats in coconut help prevent dryness and frizz. Vitamin B and minerals improve blood circulation promoting hair health by making hair stronger from within. It also locks in moisture, making hair soft, silky, and less prone to breakage. 

You can eat coconut fresh in the form of its cream (malai) or juice. To make things interesting you can include them in your smoothies and curries for a smooth rich flavor.

6. Bajra & Ragi 

Nutrient Focus: Iron, Fiber
How to Use: Replace wheat rotis with bajra/ragi rotis twice a week

In most Indian women hair fall is a symptom of iron deficiency.  Bajra and ragi are iron-rich grains that improve blood circulation to the scalp, ensuring that hair follicles receive enough oxygen and nutrients. Ragi and Bajra contain vitamins like B6, B3, and folic acid which improves keratin production. The amino acids and protein in ragi aid in keratin formation, while antioxidants protect hair from oxidative stress. 

Switching to Bajra or Ragi rotis a couple of times a week can prevent hair thinning and boost hair volume. These grains are gluten-free making them light on the stomach. 

7. Spinach

Nutrient Focus: Iron, Folic Acid
How to Use: Lightly stir-fry with ghee or add to dals

Spinach is another great source of protein. It also contains folic acid, which helps in the production of red blood cells that nourish the hair follicles. The B Complex vitamins in spinach help promote hair growth. The antioxidants and omega-3 fatty acids in spinach protect the scalp from oxidative stress and keep hair moisturized.  

Cooking spinach with a little ghee enhances nutrient absorption, making it even more beneficial for hair growth.

8. Ghee

Nutrient Focus: Healthy Fats
How to Use: Add 1 tsp to dal, rice, or rotis

Ghee is rich in healthy fats that deeply nourish the scalp and hair follicles, reducing dryness and brittleness. It also helps balance hormones, which play a key role in hair health. Rich in vitamins A, D, E, and K, ghee helps improve scalp health, boost collagen production, and protect hair from environmental damage Adding 1 teaspoon of ghee to your daily diet can make hair stronger, shinier, and more manageable. 

9. Pomegranate  

Nutrient Focus: Iron, Enzymes
How to Use: Drink as juice or eat fresh seeds as a snack

Pomegranates are loaded with Vitamin C, B Complex Vitamins and minerals like iron and magnesium all of which are amazing for hair health. They help increase blood flow to the scalp, ensuring that hair follicles receive proper nourishment. This prevents hair thinning, dullness, and slow growth. The polyphenols and antioxidants in pomegranate protect hair from oxidative stress, UV damage, and premature graying. Eating pomegranate seeds as a snack or drinking fresh pomegranate juice can give hair a natural boost. You can also use them in your salads and raita for a crunch of freshness.

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Also Read: Best Serum for Hair Growth and Thickness in India

10. 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. 

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.

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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!
https://www.youtube.com/@FitLifeWithVatsa 

Lunch ideas

1. Rajma Curry with Vegetable Rice, Raita and Salad

Recipe:

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

Recipe:

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

Recipe:

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:

Recipe:

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:

Recipe:

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:

Recipe:

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.

Traya’s 3-Pillar Hair Diet Philosophy

The First Pillar - Warm & Light 

According to Ayurveda, strong digestion that is Agni is the key to healthy hair growth. When digestion is weak, nutrients are not absorbed properly, leading to deficiencies in iron, biotin, and proteins all of which are crucial for hair.

How to Follow This Pillar?

• Eat warm, freshly cooked meals instead of cold, processed foods

• Include spices like jeera, ajwain, and hing to improve digestion

• Avoid heavy, oily, and overly spicy meals, which can slow down digestion and cause bloating

The Second Pillar - Timed Eating

It's not just about what you eat but also about how and when you eat which affects hormones, metabolism, and nutrient absorption, all of which impact hair health. Irregular eating habits, late-night meals, and long gaps between meals can lead to nutrient imbalances, and poor digestion, inadvertently causing an increase in hair fall.

How to Follow This Pillar?

• Eat your largest meal in the afternoon when digestion is at its peak

• Have an early, light dinner before 8 PM to avoid stress on digestion

• Avoid midnight snacking and caffeine overload, as they interfere with nutrient absorption

The Third Pillar - Simple and Fresh Ingredients 

Inflammation is one of the biggest hidden causes of hair fall. Processed, stale, and chemical-laden foods overload the gut and create toxins (Ama), which weaken hair roots and slow down growth.

How to Follow This Pillar?

• Eat fresh, home-cooked food instead of packaged or processed meals

• Choose seasonal, locally grown fruits and vegetables for better nutrient balance

• Avoid excess dairy, sugar, deep-fried foods, and artificial additives, which cause inflammation

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. 

REFERENCES

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

https://www.healthline.com/nutrition/foods-for-hair-growth 

Debra Jaliman | February 2023 | Top 10 Foods for Healthy Hair  https://www.webmd.com/beauty/ss/slideshow-foods-healthy-hair 

Stephanie S. Gardner | November Diet for Healthy Hair and Hair Growth - WebMD https://www.webmd.com/skin-problems-and-treatments/hair-loss/eat-right-healthy-hair