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Stress, pollution, and nutritional deficits are some of the factors that make most Indians frightened of having no hair. The good news? Some of these foods are naturally beneficial to hair by providing some of the essential nutrients such as protein (keratin), biotin, iron, zinc, omega-3 fatty acids, and vitamins A, C, and E.

The following are the 11 science-based foods that you should incorporate into your diet:

• Eggs are a rich source of protein as well as biotin to produce keratin and minimize breakage.

• Fatty/Salmon fish: Omega-3s will feed the scalp, minimize inflammation, and add shine to our hair.

• Spinach & Leafy Greens - Excellent in iron and folate in order to provide oxygen to follicles.

• Nuts and Seeds (almonds, walnuts, pumpkin seeds) - They are sources of zinc, vitamin E, and healthy fats.

• Sweet Potatoes - Beta-carotene is turned into vitamin A that makes the scalp and sebum healthy.

• Greek Yogurt- Protein and B5 (pantothenic acid) to improve the blood flow to the scalp.

• Avocado - The healthy fats and vitamin E prevent the destruction of follicles.

• Lentils & Beans—On the vegetarian diet, there is plant-based protein, iron, and zinc.

• Fruits (strawberries, blueberries)—Antioxidants and vitamin C increase collagen.

• Flaxseeds: Omega-3s and lignans to ensure hydration and diminished shedding.

• Amla (Indian Gooseberry)—This is full of vitamin C, which helps in strengthening roots and inhibits early greying.

Include these in the everyday diet: boiled eggs in the morning, palak dal, or a small portion of nuts as snacks. Best achieved with a balanced diet, hydration, and stress management. See a medical practitioner or a dermatologist in case hair loss continues.