5 min learnNew DelhiMar 27, 2026 09:00 PM IST
In a latest Instagram publish, superstar nutritionist Rujuta Diwekar emphasised that nourishing hair roots begins with what we placed on our plate day by day, not simply what we apply externally. She confused that reducing out important meals teams, particularly carbohydrates, can have unintended penalties. In line with her, “in case you are on a food regimen and protecting your self away from carbs and different necessary meals objects, then you definitely may need to cope with hair loss as effectively.”
She particularly underlined the significance of staple meals and traditional eating habits. “Whether or not you’re on a food regimen or not, you must eat rice at the very least as soon as a day,” she mentioned, firmly including that “rice by no means results in weight acquire, and it’s completely necessary for our physique and hair well being as effectively.” Alongside this, she drew consideration to the position of seasonal fruits like amla, guava, and mango in bettering hair high quality, noting that their vitamin C content material “acts as a cofactor for iron, which will increase haemoglobin degree,” in the end influencing “the color, density, power, and look of the hair (sic).”
DISCLAIMER: This text relies on data from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
She additional highlighted how on a regular basis meals reminiscent of pulses and seeds contribute to stronger roots. Pulses like moong, arhar, and chawli, she defined, are “wealthy in amino acids, vitamin B, and fibre,” vitamins that “impart power to our hair and stop random hair fall.” She additionally spoke about haleem seeds, recommending them in conventional types like laddus or kheer to entry “Folic acid and different vitamins,” whereas cautioning that consuming them “early within the morning with water gained’t yield something.” Past food regimen, she added easy life-style habits, reminiscent of weekly oiling and every day combing, whereas advising individuals to keep away from chemical therapies every time attainable.
So, what position do ultra-processed meals play in hair well being at a physiological degree?
Ashlesha Joshi, health dietician and nutritionist at Tone 30 Pilates, tells indianexpress.com, “Extremely-processed meals are sometimes low in important micronutrients and excessive in refined sugars, unhealthy fat, and components.” From a physiological standpoint, this mix can contribute to systemic irritation, oxidative stress, and poor intestine well being, all of which not directly have an effect on hair follicles. Hair is a non-essential tissue, so when the physique is underneath dietary stress, it prioritises important organs over hair development, typically resulting in thinning or elevated shedding.
Vitamin C-rich seasonal fruits and improved haemoglobin
“The connection is each logical and well-supported,” says Joshi. Vitamin C enhances the absorption of non-heme iron from plant-based meals, which performs a vital position in maintaining healthy haemoglobin levels. Enough haemoglobin ensures environment friendly oxygen supply to hair follicles, which is important for sustaining the anagen or development section of the hair cycle.
“Past vitamin C and iron, a number of different vitamins are equally necessary for hair well being,” she explains. Protein is prime, as hair is primarily made from keratin. Zinc helps tissue restore and follicle perform. Biotin contributes to keratin infrastructure, whereas vitamin D performs a task in follicle biking. Omega-3 fatty acids assist scale back irritation and assist scalp well being. A deficiency in any of those can disrupt the hair development cycle and enhance shedding.
Pulses, legumes, and haleem seeds to strengthen hair roots
“Pulses, legumes, and haleem seeds are extremely helpful for hair well being as a result of they supply a mixture of plant-based protein, iron, zinc, and different essential micronutrients,” says Joshi. Haleem seeds, specifically, are dense in iron and folate, making them particularly helpful for people with low haemoglobin ranges, which is a standard contributor to hair fall.
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Nonetheless, their effectiveness is determined by consistency and general dietary stability somewhat than remoted consumption. For seen advantages, these meals ought to be a part of an everyday, diverse food regimen. Pulses and legumes will be included in every day meals by dals, sprouts, or salads. Haleem seeds will be soaked and consumed in small portions, typically blended with water or milk or added to porridge.
“Additionally it is necessary to pair these meals with vitamin C sources to boost iron absorption and guarantee satisfactory protein consumption throughout meals,” she provides. Hair well being improves step by step, so sustained dietary patterns over a number of months are key to seeing measurable modifications.
DISCLAIMER: This text relies on data from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
