How to get fuller and thicker eyebrows through diet only?

As we age, the thickness of the eyebrows reduce; there can be other factors responsible for this too. Everyone loves properly shaped, thicker and fuller eyebrows. While several cosmetic techniques have been developed to give the face fuller eyebrows, one can do it naturally too.

Achieving fuller, thicker eyebrows naturally can be done with a diet rich in nutrients that promote hair growth and strengthen hair follicles. By incorporating specific foods into your daily routine, you can boost the nutrients needed for healthier eyebrows.

Hair is basically made up of keratin, a protein. Eating protein-rich food can promote the production of keratin, thus providing healthy growth of hair and also eyebrow hair. All these can be included in daily food in the form of curries, salads, or snacks. So, these foods will keep the body’s protein content rich for healthy hair growth. Foods like dal, chickpeas (chana), rajma, paneer, and curd are great options.

Omega-3 fatty acids are vital nutrients which significantly contribute to hair health. They build up the hair follicle, giving nutrients to cellular health, as well as diminish hair fall by enhancing the circulation and nourishment at the hair root level. Omega-3 also keeps the oil production of the scalp under control, thereby maintaining good moisture in it, as dryness or flakiness is something that eventually causes brittle hair. This reduces inflammation around the hair follicles, making them encourage healthier hair growth and prevent premature shedding.

Since fish is the common source of omega-3, vegetarians and vegans can turn to flaxseeds, walnuts, and chia seeds. You can add flaxseeds to smoothies, sprinkle chia seeds on curd, or eat a handful of walnuts as a snack.

Vitamin A is crucial for hair growth as it aids in the production of sebum, the natural oil that keeps the scalp and hair hydrated. Sebum acts as a protective barrier, preventing dryness, breakage, and scalp issues that can hinder hair growth. Adequate Vitamin A levels ensure that hair remains moisturized and strong from the root, minimizing brittleness and improving overall texture. Additionally, Vitamin A supports cell regeneration, helping hair follicles produce new cells efficiently.
Foods like carrots, pumpkin (kaddu), and sweet potatoes (shakarkandi) are rich in beta-carotene, which the body converts into Vitamin A. These can be incorporated into your diet as cooked vegetables, soups, or even in salads.

Biotin is commonly referred to as the “hair vitamin”. It plays a role in supporting keratin production, the key structural protein of hair. Increased levels of keratin strengthen hair and reduces breakage or damage. Biotin nourishes the scalp and hair follicles to promote healthy hair growth.

Foods like almonds, peanuts, spinach (palak), and tomatoes are great biotin sources. Adding a few almonds to your morning routine or including tomatoes in your curries will help meet your biotin needs.

Vitamin C is an antioxidant that plays a significant role in keeping hair healthy. It protects the hair follicle from oxidative stress, damaging hair cells and hair thinning. Vitamin C is a precursor for collagen synthesis, a protein that gives strength and structure to hair. Proper collagen levels improve the elasticity of hair, making it less prone to breakage and more voluminous. Vitamin C also aids the absorption process of iron to ensure the hair roots acquire enough oxygen and nutrients.
Foods high in Vitamin C include amla (Indian gooseberry), guava, oranges, and lemons. Drink a glass of amla juice daily, or enjoy a guava as a snack to naturally boost your Vitamin C levels.

Iron is essential for transporting oxygen to hair follicles, supporting healthy hair growth. Low iron levels can cause hair thinning and loss, so it’s crucial to include iron-rich foods in your diet.
Spinach (palak), fenugreek (methi), and amaranth leaves (chaulai) are good sources of iron. These can be cooked into sabzi, dal, or even added to roti dough for a nutrient boost.

Zinc helps in cell repair and supports the oil glands around hair follicles, promoting healthy hair growth.
Rich sources of zinc include pumpkin seeds, chickpeas, and cashews. Adding pumpkin seeds to your salads or curries or having a few cashews as an evening snack can provide your body with adequate zinc.

Vitamin E is another antioxidant that supports hair health by protecting cells from oxidative stress. It also helps in improving blood circulation to hair follicles, promoting hair growth.
Foods high in Vitamin E include almonds, sunflower seeds, and spinach. Try adding sunflower seeds to your oatmeal or sprinkling them over salads.

B vitamins, especially B6, B12, and folic acid, support red blood cell production, helping transport oxygen and nutrients to hair follicles.
Foods like bananas, whole grains (such as oats and millets), and leafy greens are excellent sources. Incorporating oats in breakfast or millets in dinner ensures you get a steady intake of these vitamins.

Water is often overlooked, but it plays an essential role in hair health. Staying hydrated ensures nutrients are transported effectively to cells, including hair follicles. Aim to drink at least 8–10 glasses of water daily. You can also include coconut water or buttermilk as refreshing hydrating options that are popular in diets.