NUTRIENTS                                                         ROLE                                                             SOURCES



Vitamin A                                                      prevents dryness of scalp                            Orange  and yellow coloured

By ensuring that body produces and         fruits and vegetables like orange

Controls enough supply of sebum,            sweet lime, papaya, mango;

A natural oil required to keep                     vegetables like spinach,

Scalp moist and healthy                              fenugreek (methi) leaves, also



B- Vitamins                                                        promote blood circulation in                         Beans, peas, carrots, cauliflower

The scalp, hair growth; prevent                     soybean, nutritional yeast, bran,

Premature graying, augment                          nuts, and eggs

Growth and repair of body tissues



Folic acid                                                             promotes hair growth by renewing             Beans and legumes, citrus fruits,

The cells that grow hair. Its deficiency           wheat bran, whole grains, poultry

Can lead to premature graying                        liver, green leafy vegetables

And hair loss



Biotin                                                                      promotes healthy hair growth and              Brewer’s yeast, brown rice,

Protects against dryness. It also                         green peas, lentils, oats,

Increases the elasticity of the hair’s                    soybeans, sunflower seeds,

Cortex, thus preventing breakage                       walnuts, saltwater fish, egg, Yolk,

milk, legumes and whole grains



Vitamin C                                                            Aids in improving scalp circulation             Indian gooseberry (amla), guava,

It is important to maintain Capillaries           citrus fruits, pineapple, tomatoes

that carry blood to the follicles                         and green  peppers



Vitamin E                                                           increase oxygen uptake; this improves        Nuts and legumes, wheat germ oil,

Blood circulation to the scalp and                    soybeans, sunflower oil, safflower oil

Growth by enhancing the immune system




Protein                                                                  Essential for hair growth. Amino                     lean meat; pulses like whole moong

Acids created from proteins can have            dal, rajma, chickpeas (kabuli channa)

Constructive effects on the look and             soybeans’ nuts, grains, soya, fish, egg

Feel of your hair                                                 dairy products





Copper                                                              Essential for hair structure and                     Mushrooms, spinach, sesame seeds,

pigmentation of hair                                      mustard greens, asparagus, cashews,

peppermint, tomatoes, sunflower

seeds, ginger, green, beans, potato





Zinc                                                                   Stimulates hair growth by                                 Legumes and nut

enhancing immune function




Iron                                                                        Important constituent of blood                          Red meat, liver, fish, poultry,

(hemoglobin); vital for adequate                          Leafy  vegetables, lentils

Oxygenation of all tissues                                       beans, dates





Selenium                                                             Essential for normal thyroid function                  Nuts, meat, eggs, fish, lobster, crab




Silica                                                                    Vital component of hair shaft,                              Green beans, cucumber celery,

Stimulates hair growth                                          asparagus, mango, strawberries



Omega-3                                                               promotes a healthy scalp, regulates                   Flaxseed, walnuts, cabbage, beans

Sebum production                                                 broccoli, squash, fish oil, olive oil and

Salmon, sardines, tuna


Omega-6                                                                  Stimulates hair growth                                          Evening primrose oil, safflower oil,

Seeds, hemp seeds, corn

And  Pumpkin seeds