Hair fall during the monsoon is a common problem. Incessant rains not only leave our hair feeling frizzy and dry, but they also exacerbate breakage. Yes, regrowth is a slow journey, but you don’t necessarily need supplements and serums to get your density back. A healthy diet can help you regrow hair — you just need to focus on the right foods.Karishma Shah, Integrative Nutritionist & Health Coach, agreed and said, “Hair needs protein and biotin, so eat foods rich in these. Eggs are a great source of biotin and protein. You can incorporate fish as well.If you’re a vegetarian, she suggested eating avocados, good-quality nuts, and a lot of seeds such as flaxseeds and pumpkin. “Watercress seeds or halim seeds are also a great source of iron, and benefit the hair. Coconut is another thing that’s great, not just to put in the hair as oil but to eat as well,” she told indianexpress.com.Here’s a quick dietary guide to help you regrow your hair:Eggs or paneer: Both are excellent sources of protein, a building block for hair. Including an adequate amount of protein in your diet promotes the growth of strong, resilient hair strands.Walnuts: Rich in omega-3 fatty acids, walnuts are excellent for supporting scalp health. These healthy fats contribute to hair strength, reduce hair fall, and impart a natural shine to your locks.Pumpkin seeds and flax seeds offer massive nutrition with very few calories. They are rich in selenium, omega-3, zinc, B vitamins, and vitamin E.Fatty fishes: Good sources of omega-3 fatty acids, which keep your hair follicles hydrated. Their antioxidant property prevents inflammation in your follicles, which would otherwise cause hair loss.Story continues below this adDates: High in iron, dates contribute to preventing hair loss. Iron deficiency is a common cause of hair fall, and including iron-rich foods in your diet can address this issue. Eggs are a great source of protein (Source: Freepik)Spinach: This leafy green is a rich source of iron and vitamins A and C. Iron is vital for transporting oxygen to the hair follicles, while vitamins A and C contribute to the production of sebum, the natural conditioner for the scalp.Beetroots: Boosting blood circulation is essential for promoting hair growth. Beetroots contain iron, vitamins, and minerals that support improved blood flow to the scalp.Green moong: Packed with protein and biotin, green moong supports hair strength and overall hair health.Story continues below this adGhee: While traditionally used in Indian cooking, ghee provides essential fatty acids that are beneficial for maintaining a healthy scalp.“Sweet potatoes, capsicum, carrot, spinach, and other coloured vegetables are rich in beta-carotene. In our body, beta carotene gets converted into vitamin A, which is essential for hair growth,” Shah added.ALSO READ | Seven nutritionist-approved monsoon superfoods that are a must-haveAdditional tips to keep in mindHydration: Adequate water intake is fundamental for healthy hair. Dehydration can lead to brittle and dry strands.Protein intake: Hair is primarily made of protein. Ensure your diet includes sufficient protein sources like lean meats, eggs, and legumesStory continues below this adAvoid excessive heat: Limit the use of heat styling tools, as excessive heat can damage the hair cuticle, leading to breakage.Regular trims: Regular hair trims prevent split ends and promote overall hair health.While superfoods offer valuable nutrients, a diverse and balanced diet is key. “Moderation is key. Excessive intake, even of beneficial nutrients, can lead to imbalances. Consult with a nutritionist or dermatologist for personalised advice tailored to your hair type and health,” she concluded.DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.