1. Walnuts (Akhrot) — The Top Nut for Hair
Walnuts stand out for hair health for three reasons:
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Omega-3 ALA: Walnuts are the richest tree nut source of omega-3 fatty acids (2.5g per 28g serving). Omega-3 fats are studied in hair and scalp research.
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Biotin (Vitamin B7): Essential for keratin production — the protein that makes up 95% of hair.
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Vitamin E: Protects hair cells from oxidative damage.
Omega-3 supplements and hair have been studied (for example in the Journal of Cosmetic Dermatology); those studies used supplements, not walnuts.
Suggested daily intake: 4-5 walnut halves
2. Almonds (Badam) — Vitamin E for Scalp Health
Almonds provide 171% RDA of Vitamin E per 100g. Vitamin E contributes to the protection of cells from oxidative stress. Almonds also provide magnesium (270mg/100g), a mineral often discussed alongside healthy hair growth and hair loss.
Suggested daily intake: 10-12 almonds
3. Cashews (Kaju) — Zinc and Copper Powerhouse
Cashews provide 53% RDA of zinc and 244% RDA of copper per 100g.
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Zinc contributes to the maintenance of normal hair. Low zinc intake is one of the nutritional factors doctors check when someone has hair loss.
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Copper is essential for melanin production — the pigment that gives hair its colour. Copper deficiency may lead to premature greying.
Suggested daily intake: 10-15 cashews
4. Brazil Nuts — Selenium for Thyroid Health
Just 1-2 Brazil nuts provide 100%+ of the selenium RDA, and selenium contributes to normal thyroid function and the maintenance of normal hair. Do not overdo them — too much selenium is harmful.
5. Pumpkin Seeds — Zinc for Hair Cycle
Pumpkin seeds provide 7.8mg zinc per 100g. A randomised controlled trial found that pumpkin seed oil supplementation increased hair count by 40% in men with hair thinning, compared to a placebo group.
6-8. Dried Figs, Dates and Peanuts
Dried figs and dates are plant-based iron sources, and low iron is one of the things doctors check when someone has hair fall. Peanuts provide biotin and protein — biotin contributes to the maintenance of normal hair, and hair itself is made of the protein keratin.
