Hair Care Tips: What to eat for strong and thick hair? Nutritionist told the right diet and necessary changes

Hair care is not just limited to external maintenance; In fact, it’s a very important part of self-care. Nowadays, most people rely on expensive, chemical products or home remedies to keep their hair healthy, but they often ignore one very important thing: proper nutrition. In fact, the true strength and shine of our hair comes directly from our diet. If the body does not get the necessary nutrients, its effect is first and foremost visible on the condition of the hair.

Emphasizing this, India’s famous nutritionist, Rujuta Diwekar, in an Instagram post on March 23, 2026, said that certain types of food items have the ability to nourish the hair roots from within, thereby making them naturally stronger.

What should you eat for healthy hair?
Eat rice: According to Rujuta, whether you are on a diet or not, you should eat rice at least once a day. He also dispelled the common misconception that eating rice leads to weight gain. He clearly said that eating rice does not increase weight; In fact, it is very important for the health of both our body and hair.

Include seasonal fruits: Rujuta said that seasonal fruits have a profound effect on hair health. From *Amla* (Indian Gooseberry) to guava, mango and many other seasonal fruits—all of them help in nourishing the hair roots naturally. These fruits are rich in Vitamin C, which helps in absorbing iron, thereby increasing the hemoglobin level. Maintaining healthy hemoglobin levels ensures that hair color, thickness, strength and overall texture remain good.

Eat pulses and beans: The importance of pulses and beans is not limited to physical health only. He explained that *Moong*, *Arhar*, *Chauli* and other types of pulses are rich in amino acids, Vitamin B and fibre. These nutrients strengthen our hair and prevent sudden hair fall.

Include seeds in your diet: According to Rujuta Diwekar, including haleem seeds in your diet is very beneficial for hair health. These seeds are rich in iron, folic acid, and protein—nutrients that prevent hair loss, strengthen hair, and improve scalp health. Oiling and combing: Apart from eating right, Rujuta also recommends oiling your hair for 30 minutes at least once a week. Apart from this, she also advises to comb the hair daily and avoid chemical hair treatments as much as possible.