Most people yearn for strong and healthy hair, and this should especially resonate with the people of Mysore.

Fun Fact: Your hair grows 6 inches per year, and it depends on these factors for its growth – age, health, genetics, and diet.

While you can’t manage your age & genetics, your diet still falls within your internal locus of control.
We have attempted to curate a list of the most nutritious and salutary foods that people from Mysore can enjoy in heaps of quantities!

But if your hair loss issues continue to worsen, then Dr. Manas S N is always available at your service. He’s an accomplished hair transplant doctor in Mysore.

If you are at a stage where you are losing hair rapidly, then we at Reniu clinic will provide you with the following treatments in a phased manner:

  • Lifestyle modifications & OTC.
  • Oral medications.
  • PRP for hair.
  • Mesotherapy for hair growth.

But if you have bald spots/areas, then these treatments might help:

At Reniu clinic, we provide proper guidance & counseling for hair loss issues.
Our hair transplant cost in Mysore,and that of other services, are also set at amicable rates

Now let’s read through healthy & tasty foods that can benefit your hair!


Good source of zinc, protein, iron, biotin, and folate.

    • An approximate 100-gram serving of black beans should meet up to 7% of your daily zinc requirement.
    • Zinc helps sustain your hair and its health throughout all stages of hair growth and its repair cycle.
    • Zinc deficiency may induce telogen effluvium, a commonly found but reversible form of hair loss caused by a lack of nutrients.
    • Zinc supplements can reverse hair loss issues induced by zinc deficiency, but excess dosage can lead to the same problem.
    • So consuming zinc from natural foods sources is better than taking supplements.
    • Oysters can be a suitable replacement.


Good source of protein, biotin, zinc, and selenium.

    • You should consume ample protein because hair follicles are composed of mostly protein.
    • Biotin on the other hand, is vital for the building of hair protein called keratin.


Good source of vitamin C (a vital nutrient owing to its strong antioxidant properties).

    • Antioxidants defend your hair follicles from “free radicals”. These molecules are naturally found within your body as well as your surroundings.
    • Just 144 grams of strawberries can provide you with a whopping 141% of your daily vitamin C requirement.
    • Also, your body utilizes vitamin C to manufacture a protein called “collagen”. It strengthens your hair and discourages it from becoming brittle or easily breaking away.
    • Vitamin C also helps your body absorb iron from your diet, and they play a crucial role in developing your overall health and encouraging hair growth.


A good source of folate, iron, and vitamins A & C.

    • 30 grams of spinach is capable of providing 54% of your daily vitamin A requirement, which is linked with sebum production and paces up hair growth.
    • Iron helps promote hair growth by allowing red blood cells to carry oxygen throughout your body, which increases your metabolism and aids in its growth & repair.
    • Additionally, low iron levels are also linked with anemia.
    • All while vitamin C helps absorb iron and also produces collagen.
    • Sweet peppers can be a suitable replacement.

Sweet Potatoes:

Packed with beta-carotene.

    • It gets converted into vitamin A by your body, which in turn encourages hair health.
    • One sweet potato (approximately 114 grams) contains a humongous amount of beta-carotene, which makes up for four times your daily vitamin A requirement.
    • Your skin glands use Vitamin A to build sebum, an oily substance that moisturizes your scalp and keeps your hair healthy.
    • Interestingly enough, vitamin A is also capable of accelerating your rate of hair growth, along with making them thicker.


Good sources of healthy fats and Vitamin E.

    • One avocado (approximately 200 grams) can meet up to 21% of your daily vitamin E requirements.
    • Vitamin E neutralizes free radicals (molecules present in your body and your environment).
    • Vitamin E also protects areas of the skin (and scalp) from oxidative stress and damage. Poor hair quality and sparse hair follicles are known to result from the damaged skin of the scalp.
    • Oxidative stress happens when free radicals overload your body’s antioxidant defense system, thus resulting in loss of hair and its early graying.
    • Additionally, avocados contain fatty acids which cannot be produced by your body but are still the critical building blocks of your cells.

Nuts & Seeds:

Tasty, versatile, and staple sources packed with essential nutrients.

    • Nuts: Good sources of B vitamins, zinc, and fatty acids
      • Approximately 28 grams of almonds is capable of meeting up to 37% of your daily vitamin E needs (26).
      • Other benefits of nuts include reduced inflammation and a decreased likelihood of heart diseases.
    • Seeds: Good sources of vitamin E, zinc, selenium, and vitamin D.
      • Approximately 28 grams serving of sunflower seeds can match up to 50% of your daily vitamin E needs.


Good sources of protein, B vitamins, zinc, iron, and Vitamin D.

      • Approximately 100-grams serving of this shellfish can meet 38% of your daily vitamin D requirements.
      • Studies reveal that vitamin D deficiency can cause hair loss.
      • They also provide you with a minimal amount of omega-3 fatty acids, a compound that is just as pivotal in achieving good hair growth.


Good source of protein, vitamin B and vitamin D.

      • Red meat, in particular, contains iron which is easy for human bodies to digest & absorb.
      • It empowers red blood cells to deliver oxygen to all cells of your body, including hair follicles.

Other foods:

      • Fish: Good sources of omega-3 fatty acids, protein, selenium, vitamin D3 and B vitamins.
        • Studies reveal that fish oil supplements reduce hair loss and accelerate hair growth
        • However, this is vastly understudied at present, but they are still a healthy addition.
      • Soybeans: Good sources of Spermidine.
        • Spermidine-based nutritional supplement prolonged the “anagen” phase of active hair growth.
        • The more this phase is extended for hair follicles, the longer they grow.
        • But these are recent findings.

The list isn’t exhaustive. For more tips, you can seek consultation from Dr. Manas S N, an established hair transplant surgeon in Mysore.
Have queries? Then contact us without any hesitancy!

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