Shiny, silky, voluminous, and tangle-free hair is every woman’s (and man’s too!) dream. Every day we battle with environmental pollutants, stress, and hormone changes, which make our hair dull, dry, and thin. From using several hair products to opting for a chemical treatment and hair spa, we put a lot of effort, spend a lot of money, and time just to get this temporary silky and voluminous look.

Let’s get straight to a point, no shampoo, conditioner, hair serum, or chemical treatment will create a perfect voluminous and glass hair look, instead in the long-term, they cause much damage.


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Hair is made of a protein known as keratin. We need to supply this key ingredient to each strand of our hair by including a protein-rich diet. Well now it’s easy for a non-vegetarian, but people who consume a plant-based diet may have concerns. Don’t worry! Your hair won’t pay any price as long as you have well-balanced and proper nourished meals.

Just make time and keep reading to explore the science and secret that lie in your diet.


Proteins are made of amino acids, some of these are not produced by the body and must be obtained from foods. These are known as essential amino acids. Meat, dairy products, and eggs are a rich source of proteins and because of this reason, several people believe that a plant-based diet doesn’t have an adequate amount of essential amino acids, which may contribute to protein deficiency. But this is not true; like egg and meat, several plant-based foods, such as quinoa, soybeans, and soybeans products are a good source of proteins. Additionally, a combination of brown rice with beans and hummus with whole wheat pita provides an adequate amount of essential amino acids, prevent protein deficiency, and boost hair growth.


Iron is an essential nutrient required to produce haemoglobin. Haemoglobin is a compound that delivers nutrients and oxygen to all the cells in the body, including hair cells. Kidney beans, soybeans, black beans, spinach, cabbage, tomato juice, cashews, raisins, and oatmeal are rich sources of iron.

Vitamin E

It is a natural antioxidant and an essential nutrient for stronger, thicker, and silkier hair. Vitamin E improves scalp blood circulation, locks hair moisture, adds shine, prevents hair fall, and promotes stronger hair growth. Nuts, spinach, whole grains, olive oil, and sunflower oil are the richest source of vitamin E.

Vitamin B12

Vitamin B12 is one of the vital nutrients that stimulates the growth of hair cells and promotes thicker and voluminous hair growth. Spinach leaves, fortified plant milk, cereals, and nutritional yeast are a good source of vitamin B12.

Vitamin D

Vitamin D is an important nutrient that helps to boost immunity, keep skin healthy, and stimulate cell growth. It creates new hair follicles and promotes the growth of new hair. Primarily, sunlight is a rich source of vitamin-D, additionally, soy milk and cereal can provide a good amount of vitamin D.

Omega-3 fatty acid

In addition to reducing the risk of heart attack and stroke, omega-3 fatty acid plays a key role in maintaining the health of the hair, nail, and skin. It nourishes hair and promotes hair growth. It also gives a silky, shiny, hydrated, and healthy look to your hair.

The best part of a plant-based diet is that it works from inside to make your hair look silky, voluminous, and healthy. With a plant-based diet, it’s all about ingesting the right nutrients in the right amount even if it is not on your favorite list.


  1. Hever J, Cronise RJ. Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease. J Geriatr Cardiol. 2017;14(5):355-368.

  2. Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional update for physicians: plant-based diets. Perm J. 2013;17(2):61-66.

  3. Keen MA, Hassan I. Vitamin E in dermatology. Indian Dermatol Online J. 2016;7(4):311-315.
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