Let’s get real—most of us just want good hair without having to work quite so hard. Glossy, gorgeous, silky. That hair. We may shell out money for serums, shampoos, and even designer oils. But here’s something nobody really discusses enough—what you put in on the inside brings its ugly head to the outside, like on your head. Seriously. If you have a bad diet, your hair will catch on before you do.
I was in this phase when my hair simply did not have any life in it. No bounce, no shine. That is when I finally decided to seriously eat. And lo. I met the sweetest nutritionist in Pune, and she completely revolutionized my attitude towards food and hair. And what do you know, the answer did not lie in a bottle but on my plate.
Let’s dissect it so that it makes sense—no filler, actual food, actual changes.
Why Nutrition Matters More Than Hair Products
You can hydrate it, give it some sun (hey, scalp massage and hair oil), but if the dirt (a.k.a., your body) isn’t receiving the right nutrients? Nothing’s gonna grow correctly.
Hair consists of a protein called keratin. Without sufficient quality protein, vitamins, and minerals, your body doesn’t linger on hair—it keeps it for your heart, brain, and other vital organs instead. So hair? It’s really kind of the last thing to receive the nutrients.
And that is why you need to look after yourself more—not your skin or body, but your crown on the top of your head as well.
10 Healthy Hair Growth and Shine Nutrition Tips Recommended by a Nutritionist!
1. Add Protein to All Meals
Protein is one such hair-building block. Omit it, and you will start losing your hair at a quicker rate.
Fantastic protein-rich foods:
- Eggs
- Paneer
- Lentils and dals
- Chicken
- Greek yogurt
- Fish (salmon and sardines are good)
If you are a vegetarian, never mind. Just combine pulses with cereals—such as rajma and rice or khichdi—to prepare it in a balanced way.
Your best nutritionist in Pune suggests at least 1 gram of protein per kilogram of body weight per day. And chips and biscuits don’t count.
2. Don’t Forget Iron
Low iron = low oxygen to your hair roots = hair loss.
If you’re always exhausted and your hair is dropping out, test your iron levels. You could be low and wouldn’t even realize it.
Iron foods:
- Spinach
- Beetroot
- Bajra
- Organ meats (if you’re a meat-eater)
- Pumpkin seeds
- Cooked lentils
Pro tip: Take vitamin C along with iron (lemon juice or oranges) to make it more easily absorbed by your body.
3. Omega-3s for Shine and Strength
Omega-3 fatty acids are Mother Nature’s hair conditioners. They keep your hair from drying out, flaking off and make your scalp healthy.
You won’t be getting a lot of omega-3 in your snacks. You’ll need to be intentional here.
Top sources of omega-3:
- Walnuts
- Ground flaxseeds (not whole)
- Chia seeds
- Fatty fish such as mackerel and salmon
- Fish oil capsules (consult your doctor first)
My number-one-recommended Pune nutritionist actually introduced me to adding ground flax to my morning smoothie. Easy transition, gigantic difference.
4. Biotin—Yes, It’s Worth the Hype
Biotin assists in your body’s production of keratin. It is a water-soluble B vitamin, and deficiencies can actually retard hair growth.
Biotin foods:
- Eggs (yep, the yolk)
- Almonds
- Sweet potatoes
- Mushrooms
- Sunflower seeds
You won’t need to take a supplement unless your doctor instructs you to do so. A healthy diet will usually provide you with enough.
5. Zinc for Preventing Shedding of Hair
Zinc is needed to repair and build tissues, hair. Dandruff, slow hair growth, and heavy shedding may be a sign that you are zinc-deficient.
Small sources:
- Pumpkin seeds
- Chickpeas
- Cashews
- Eggs
- Dairy products
As a vegetarian, you may need to be especially careful about zinc. Legumes and seeds together generally do the trick.
6. Vitamin A for a Healthy Scalp
Your scalp requires vitamin A to secrete sebum, a natural oil that conditions hair. Too much vitamin A will cause hair loss, though, so don’t push your luck.
Safe sources:
- Carrots
- Sweet potatoes
- Spinach
- Mangoes
- Papaya
If you’re munching on vegetables every day, you probably have plenty already.
7. Drink Water—Yes, It Matters to Hair
Dry hair typically means a dry scalp. And dry scalp does not breed healthy hair.
Drink water. Real, unflavored water. Not coffee. Not soda. Water. 2–3 liters daily, particularly in Pune’s heat.
Add some coconut water, cucumber slices, or lime if you want some taste.
8. Avoid Sugar and Ultra-Processed Garbage
Too much sugar and garbage can disrupt your hormones and cause inflammation in the body—and both those conditions can cause hair loss.
Do this:
- Reduce packaged snacks
- Replace colas with lemon water
- Replace refined carbs with whole grains
Geez, after I began doing that, not only did my hair get better, but so did my skin and energy level.
9. Don’t Be Frugal with Healthy Fats
Healthy fats assist your body in the absorption of vitamins A, D, E, and K—all of which are good for hair.
Healthy fat sources:
- Avocados
- Ghee (in moderation)
- Coconut
- Groundnuts
- Olive oil
Fat is not your foe. Munching too much processed food is.
10. Be Consistent—Hair Takes Time
You will not have miraculous results within a week. Hair grows slowly—half an inch in a month.
Be patient. Be regular with your food. Don’t panic about occasional hair fall—that is natural.
And if you’re having a rough spell of hair loss or scalp problems, don’t get too handy about it. Get an expert to handle it. The greatest nutritionist in Pune can sit down with you and develop your meal plan as per your needs. Because what’s beautiful on me might not be so wonderfully beautiful on you.
A Quick Day of Hair-Friendly Eating (Sample Plan)
- Breakfast: 2 boiled eggs + multigrain toast + fruit
- Mid-morning: Coconut water + a few soaked almonds
- Lunch: Bajra roti + dal + spinach sabzi + cucumber salad
- Snack: Greek yogurt with chia seeds
- Dinner: Grilled paneer or tofu + sautéed veggies + brown rice
- Before sleeping: A few walnuts or sunflower seeds
It’s not rocket science. Simple, clean food. Mix it up. Freshen it up. Keep it real.
Hair is a reflection of what’s happening within your body. You can’t fool your hair with products forever. If you want healthy, shiny, strong locks, start with your plate.
Guesswork is not allowed. Meet someone who genuinely knows how food actually impacts your health. The top nutritionist in Pune is not going to give you a plan like everyone else. They’ll assess you, your lifestyle, your itinerary—and proceed accordingly.
Your hair process does not have to be complicated. It just has to be consistent. Eat properly. Sleep properly. Stay hydrated. And wait patiently.
You will see the difference.