Power Up Your Morning: Five Seeds That Promote Hair Growth and Strength

Updated: November 24, 2025 13:50

Image Source: The Hans India

Nutritionist Sheela Joseph recommends incorporating five nutritious seeds—flaxseeds, chia seeds, sunflower seeds, pumpkin seeds, and sesame seeds—into your breakfast to support healthy, stronger hair. Rich in omega-3s, vitamins, minerals, and antioxidants, these seeds help reduce hair shedding, strengthen follicles, promote growth, and nourish the scalp naturally.

Many individuals overlook the vital role breakfast plays in hair health, focusing instead on topical treatments. Nutritionist Sheela Joseph from Bengaluru’s Sparsh Hospital highlights that breakfast enriched with specific seeds can markedly improve hair strength and scalp condition over time. These tiny nutritional powerhouses provide essential fatty acids, minerals, and antioxidants to support hair growth and reduce breakage.

Flaxseeds: Loaded with omega-3 fatty acids and lignans, flaxseeds help reduce scalp inflammation—a common cause of hair shedding. Their lignans support hormonal balance, improving hair density. Add ground flaxseeds to oatmeal or smoothies for a nutritious boost.

Chia Seeds: Containing complete protein, fiber, and phosphorus, chia seeds strengthen keratin (hair protein), support scalp health, and improve hydration. Make chia pudding or mix into pancake batter for easy consumption.

Sunflower Seeds: Rich in vitamin E and zinc, they protect follicles from oxidative stress and promote healthy oil gland function, aiding hair growth. Sprinkle them on yogurt or toast to enhance flavor and nutrition.

Pumpkin Seeds: Zinc supports hair growth cycles, while copper helps maintain hair color and structure. Lightly roast them and add to eggs or granola for breakfast.

Sesame Seeds: High in calcium, magnesium, and iron, sesame seeds nourish scalp blood circulation, strengthen follicles, and may delay premature greying. Use as toppings on avocado toast or savory breakfast bowls.

Eating a spoonful of these seeds daily with water and increasing intake gradually helps minimize digestive discomfort while maximizing benefits. However, seeds do not replace medical treatment for severe hair loss but serve as natural, supportive nutrition.

Consistent inclusion of these seeds in your diet can yield noticeable improvements in hair texture, reduced shedding, and overall scalp health within 8–12 weeks, providing a simple yet effective approach to boosting hair vitality from within.

Sources: Hindustan Times, 1mg, Times of India.

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