Foods you must eat for healthy and shiny hair

We all wish for long and shiny hair, but you need to know that healthy hair requires a lot of effort, patience and dedication. Taking care of your hair, like your skin, is not only about using cosmetic products, but also about eating healthy foods that will provide your hair with sufficient nutrition. Wondering what these healthy hair-friendly foods are? That’s exactly what we’re here to tell you about, courtesy of Pooja Makhija, a health and beauty expert who shares the foods she swears by for healthier, shinier hair.

*Eggs: 1 whole + 3 egg whites.

“Protein + biotin = keratin + hair growth.” she says.

*Nuts: 2 soaked peeled almonds and 2 walnuts.

“They give you vitamin E, B vitamins, zinc and essential fatty acids.” she says.


1 teaspoon – sunflower

1 teaspoon – flax

1 teaspoon – chia

“Massive nutrition, very few calories. They give my hair selenium, omega 3, zinc, B vitamins and vitamin E,” she said in an Instagram video.

*Virgin coconut oil:

1 empty spoon stomach for healthy, shiny hair. “The most important thing on the list,” she added.

According to Harvard Health Publishing, specific vitamins are associated with improved hair health. Some of these include B vitamins: B-1 (thiamine), B-2 (riboflavin), and B-7 (biotin). B-1 can be found in fortified breakfast cereals, rice, trout, black beans, tuna, and acorns. B-2 is found in oats, yogurt, milk, beef, clams, almonds, and cheese. A good source of B-7 is eggs.

“Sebum”, the hair’s natural oil, coats straight hair better than curly hair – so straight hair tends to look shinier. Johns Hopkins All Children’s Hospital suggests that many of the products you use should also depend on how often you wash your hair. If you wash your hair every day, choose a milder shampoo and a stronger one if you wash your hair every few days.

Karishma Shah, an integrative nutritionist and health coach, also weighed in. “Hair also needs protein and biotin, so eat plenty of foods rich in protein and biotin for healthy, shiny hair. Eggs are a great source of biotin and protein. You can incorporate Fish also. If you are a vegetarian – eat avocados, good quality nuts and lots of seeds such as flax seeds. Watercress or halim seeds are also a great source of iron and good for hair. Coconut is another thing that is great not only to put in your hair as an oil, but also to eat. All these nutrients are the key to great hair,” she told

As always — fruits and vegetables are indispensable on the way to good hair, health and beauty. Natural foods that are available locally are always a great destination. “Fruits and vegetables are important. And protein. If you are not a vegetarian, go for lean meat. If you are a vegetarian, go for legumes and sprouts. Seeds and nuts are also very useful if you want healthy hair,” added Dr Vandana Punjabi, consultant dermatologist and trichologist.

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