7 seeds you must eat to get healthy hair and prevent hair loss

There's enough said and written about the virtues of fruits and veggies, but what about seeds? A rich repository of healthy fats, proteins and minerals, seeds provide you with a lot of nutritional benefits, especially for your hair. So if you are looking to growing your hair out, munch on healthy seeds says dietician Geeta Shenoy. "These seeds are rich in vital nutrients like oleic acid, protein, iron, biotin and calcium required for hair growth," she adds. Read as she lists 7 seeds you could include in your diet for a thicker, healthier crown of hair.

Til or sesame seeds: We have all looked forward to gorging on til laddoos on Makarsankranti. Black or white, these seeds are full of nutritious components like minerals, vitamins, phytosterols and polyunsaturated fatty acids. Including til in your diet will help you supplement the nutritional requirements for healthy hair growth, and improve the shine and quality of your mane.

Groundnut or peanuts: Groundnuts are legumes or edible seeds of the Arachis hypogaea plant and is an integral part of Indian cooking. Rich in nutrients like omega 3, biotin and proteins, peanuts make for a great hair food. Snack on them during breaks or use crushed peanuts like a garnish. Your hair will thank you.

Methi seeds or fenugreek seeds: Methi is an integral ingredient in Indian cooking where it is used as an aromatic agent, and its nutritional qualities are well known. It is a common practice to use methi seed paste as a hair mask. But did you know that eating these seeds can be equally good for your hair? Their rich reserves of protein, niacin, amino acids and potassium promote hair growth, making fenugreek seeds a great hair food.

Sunflower seeds: Sunflower seeds are a rich source of omega 3 fatty acid, vitamin E and zinc, all of which can be good for hair growth. Dried sunflower seeds can be used as a healthy snack when you need something to tame your hunger in-between meals or can be sprinkled on smoothies and sabzis. You will see a marked difference in your hair quality.

Pumpkin seeds: Apart from being delicious, pumpkin seeds are also very nutritious. It's a treasure house of nutrients like zinc, magnesium, iron, calcium, vitamins A, B and C, which helps curb thinning of hair. Men who are suffering baldness due to excess testosterone should consider eating sunflower seeds since is rich in beta-sitosterol that stops hair fall.

Rajgira or amaranth seeds: Rajgira or amaranth seeds are brimming with proteins, the nutrient that is required for health hair growth. It contains lysine, a type of amino acid that is not produced naturally in the body. This ingredient helps in metabolising calcium and fatty acids, both of which are important for hair health.

Almonds: Rich in Vitamin D, biotin, potassium, magnesium, protein fatty acids, calcium and zinc among other things, almonds make for a complete hair growth food. Have a couple of almonds soaked, roasted or ground into milk. It will make a big difference to your hair growth.