10 Superfoods for Hair Growth and Strong Roots | Expert Hair Tips by Dietician Ashu Gupta

Every woman has dream of having thick, shiny, and healthy hair. But due to the busy modern lifestyle, stress, pollution, and lack of proper nutrition, hair fall has become common problems. Fortunately, the answer to most hair issues is found not only in costly hair treatments but also in your everyday diet.

 

1. Eggs – Rich Source of Protein and Biotin

 

Eggs are one of the best sources of high-quality protein and biotin, a vitamin which promotes hair growth and guards against hair breakage. Protein is the building block of your hair. Including eggs in your diet can significantly reduce hair thinning and loss caused by a biotin deficiency.

How to eat: Eggs can be added to salads and sandwiches or eaten boiled or scrambled.
Tips by Dietician Ashu Gupta: If you're a vegetarian, you can use plant-based proteins like chickpeas, lentils, and soy in place of eggs.

 

2. Spinach – Iron-Rich Leafy Green

 

Spinach are full of Iron, folate, and vitamin C—all necessary for good hair growth . Iron promotes follicles and stops hair loss by helping red blood cells in delivering oxygen to your hair roots.

How to consume food: Add spinach into your soups, smoothies, and veggie dishes. For better iron absorption, you can also sip spinach juice with lemon. 

 

3. Flax Seeds – Omega-3 Powerhouse
 

Flax seeds, are also known as alsi, Flax Seeds are healthiest foods which is high in omega-3 fatty acids that support hair growth and nourish the scalp. Additionally, they contain lignans, which naturally balance hormones and reduce hair loss caused by hormonal imbalances.

How to eat: Add a teaspoon of ground flax seeds in yogurt, smoothies, or atta.

Advice By Dietician Ashu Gupta: Consuming flax seeds on a daily basis promotes healthy hair as well as the general well-being and glow of women.

 

4. Greek Yogurt – Natural Protein and Probiotics

 

Greek yogurt is a fantastic source of probiotics which promote healthy scalps, protein, and vitamin B5 (pantothenic acid). A healthy Scalp Provide Strong hair roots and dandruff free scalp. 

How to consume food: For an additional nutritious boost, add fresh fruits and a teaspoon of chia or flax seeds to your yogurt cup.

 

5. Sweet Potatoes – Beta-Carotene Boost

 

Sweet potatoes are full of Beta-carotene, It converts into Vitamin A in your body. vitamin A produce Sebum, Sebum is natural oil that maintains your scalp healthy and avoids dryness.

How to consume food: Sweet potatoes can be baked, roasted, or boiled and eaten as a snack or added to salads.

 

 

6. Amla (Indian Gooseberry) – Natural Vitamin C Source

 

Amla is a traditional Indian superfood which is well-known for its antioxidant and high vitamin C properties. It prevents premature greying, strengthens hair roots, and improves blood circulation in the scalp.

How to consume food: Every morning on an empty stomach, sip amla juice or include fresh amla powder into smoothies.

Dietician Ashu Gupta's advice: One of the best foods for hair growth is amla, especially if you include curry leaves or flax seeds in your diet.

 

7. Walnuts – The Hair-Friendly Nuts

 

Walnuts has Omega-3 fatty acids, vitamin E, zinc, and selenium. These all are necessary for healthy scalps and dandruff prevention.These nutrients make your hair shiny and protect it from pollution and dirt.
How to consume food: Every day, eat a handful of walnuts as a midmorning snack or add them to salads.

 

 

8. Pumpkin Seeds – Zinc & Magnesium for Strong Hair

 

Pumpkin seeds are rich in zinc, magnesium, omega-3, and antioxidants. Zinc helps strengthen hair follicles, reduces hair thinning, and supports a healthier scalp. These seeds also promote better hair density and reduce shedding caused by nutrient deficiencies.

How to consume food: Add 1–2 tablespoons of pumpkin seeds to your salads, smoothies, oatmeal, or eat them roasted as a healthy snack.

 

9. Carrots – For Strong Hair Roots

 

Carrots are one of the best source of Beta-carotene and vitamin A, which nourish hair roots and stop hair thinning, Consuming carrots on a regular basis encourages faster hair growth and gives your hair a natural shine.

What to eat: Eat raw carrots as a snack or drink their juice every day.

Dietitian Ashu Gupta suggests: For better blood circulation and stronger roots, combine carrot juice with beetroot juice.

 

 

10. Avocados – Healthy Fats for Nourishment

 

Avocados are rich in healthy fats, biotin, and vitamin E, which hydrate the scalp and prevents hair dryness. Also, they increase softness and help in hair repair.

Eating habits: Mashed avocado can be added to salads, smoothies, or toast for a nutritious and satisfying meal.

 

Healthy Lifestyle Tips for Healthy Hair

• Some good lifestyle changes can also provide big impact on your hair health:

• Drink eight to ten glasses of water per day to stay hydrated.

• Get atleast 7 to 8 hours of sleep per night to prevent hair loss caused by stress.

• Regular exercise improves scalp health and blood flow.

• Avoid over hairstyling Chemicals and heat can harm roots.

• Handle Stress To regulate hormones, try yoga or meditation.

 

 

Why Consult Dietician Ashu Gupta for Hair and Health Problems

 

You need more than simple counsel when it comes to treating dull skin, poor nutrition, or hair loss. Dietician Ashu Gupta, known as the top dietician in Gurgaon and Delhi, We provides customised diet plan according to your age, body type, and health condition.

Our professional advice helps you to restore strong, healthy hair from the inside, whether you are battling with hormonal imbalance, nutrient deficiencies, or hair loss during pregnancy. We think that the foundation of beauty is inside sustenance. Your hair and health goals can be naturally achieved with the right mix of superfoods, water, and lifestyle.

 

FAQs About Superfoods for Hair Growth

1.    Can diet really stop hair fall?
yes, a healthy diet which is high in iron, vitamins, and protein. It helps in hair loss and promote new hair growth.

2. How long does it take to see results?
yes, a healthy diet which is high in iron, vitamins, and protein. It helps in hair loss and promote new hair growth.

 

3. Which is better – chia seeds or flax seeds for hair growth?

These Both have good properties. Chia seeds provide hydration and omega-3s, while flax seeds balance hormones and improve scalp health.

4. Can stress cause hair fall?
Indeed, one of the main causes of hair loss is stress. It can be managed with yoga, meditation, and a balanced diet.

 

Conclusion

Eating well is the first step if you want to have good hair. These are Superfoods which provide essential nutrients which strengthen hair from roots to tips include eggs, spinach, flax seeds, amla, and walnuts.

Your hair naturally gets thicker, glossier, and more colorful when you feed your body the appropriate foods. It's time to concentrate on your diet if you're experiencing weak roots, dullness, or hair loss. For a customized diet plan which restores your hair's natural strength and luster, consult with Dietician Ashu Gupta, the top dietician for women's health, weight loss, and hair growth.

 

 

Consult Dt. Ashu Gupta for weight loss. For an appointment, you can contact us via call, WhatsApp and through the website.