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12 Best Foods for Hair Growth


Healthy and lustrous hair is often associated with beauty and vitality. If you’re concerned about hair loss, thinning hair, or want to promote overall hair health, incorporating the right foods into your diet can play a crucial role. A  balanced diet rich in certain nutrients can certainly support the health of hair follicles and promote optimal hair growth.

The condition of your hair can be influenced by factors like genetics, age, hormonal changes and overall health. However, providing your body with the necessary nutrients can help create the ideal environment for hair growth. Key nutrients for healthy hair include protein, vitamins A, C, and E, biotin, iron, zinc, omega-3 fatty acids, and antioxidants.

Nutrients that promote hair growth

Dietitians suggest that these nutrients can promote hair growth.

  • Biotin

Also known as vitamin B7, Biotin is involved in the production of keratin and can help strengthen hair strands. Foods rich in biotin include eggs, nuts, seeds, whole grains, and leafy greens.

  • Zinc 

Zinc plays a role in hair tissue growth and repair. A deficiency in Zinc can lead to hair loss. Oysters, beef, pumpkin seeds, and lentils are good sources of zinc.

  • Omega-3 

Omega-3 fatty acids are important for scalp health. It can be found in fatty fish like salmon, mackerel, sardines, walnuts, flaxseeds and chia seeds.

  • Vitamin C

Vitamin C is an antioxidant that aids in the production of collagen. Collagen is high in protein which strengthens hair strands. Citrus fruits, strawberries, kiwi, bell peppers, and tomatoes are excellent sources of vitamin C.

  • Vitamin A

This is crucial for the production of sebum. Vitamin A is a natural oil that helps moisturize the scalp and keep hair healthy. Foods rich in vitamin A include sweet potatoes, carrots, spinach, kale, and broccoli.

  • Vitamin E

Vitamin E promotes hair growth by improving blood circulation to the scalp. Nuts, seeds, avocados and spinach are rich sources of vitamin E.

  • Protein 

The hair is composed of a protein called keratin, which is essential for hair growth. Including adequate amounts of lean meats, poultry, fish, eggs, legumes and dairy products in your diet can support hair growth.

The best foods for hair growth

Below are some of the best foods for hair growth.

1. Fatty Fish

Research suggests consuming fatty fish like herring and mackerel can improve hair health. Fatty fish is rich in omega-3 and omega-6 fatty acids which increase the density of the hair and reduce breakage.

2. Salmon

Salmon is a great and popular source of omega-3s. According to Yawitz, most adults can get all the omega-3 fatty acids they need by eating just two servings of salmon per week. You can enjoy salmon in various ways like grilled, broiled, raw or mixed in with scrambled eggs, which is also a great source of biotin. The omega-3 fatty acid also found in Salmons improves hair density.

3. Eggs

Eggs are a great source of protein and biotin, which are essential for hair growth. They are also rich in zinc, selenium and other hair-healthy nutrients. While biotin can help prevent hair loss when there is a deficiency, getting extra biotin will greatly improve your hair length.

4. Bell Peppers

Bell pepper provides hair-supporting nutrients and improves scalp health. According to researchers, peppers contain a high amount of vitamin C. This vitamin functions as an antioxidant which promotes collagen production. These can all aid in hair growth.

5. Almonds

If you want to foster healthy hair, this nutritious snack is a great option. Almonds are packed with a variety of nutrients that are believed to aid hair growth. Just one ounce of almonds can supply almost 50% of your recommended daily intake of vitamin E and some B vitamins, zinc, and essential fatty acids.

6. Seeds

Seeds are beneficial sources of nutrients including vitamin E which can aid in promoting hair growth. Additionally, seeds are rich in omega-3s, which are known to boost hair health. For a healthy snack, you can munch on some pumpkin seeds or sprinkle flax seeds over an acai bowl or in a homemade salad dressing.

7. Tofu

Tofu and other soybean products contain spermidine—a substance known for its antioxidant and anti-inflammatory properties. A 2017 study, published in Dermatology Practical & Conceptual, showed that the hair follicles of adults taking a spermidine-based nutritional supplement remained in their growth phase longer than those taking a placebo.

8. Yoghurt

Yoghurt can be a good source of protein and may also contain useful bacteria that can aid hair growth. A study on mice showed that those who consumed probiotic yoghurt experienced increased hair growth and had shinier, fuller coats after 20-24 weeks. It is important to note that this was an animal study and the results may not necessarily be the same for humans.

9. Avocado

Avocados are rich in omega 3s and vitamin E. According to research, antioxidants gotten from Omega 3s help prevent oxidative stress that may lead to hair loss,”. You eat avocados with eggs or have some guacamole as a snack or meal component.

10. Mango

Incorporating mangoes into your diet can be beneficial for your hair health according to Wheeler. Mangoes are rich in vitamin A, which promotes cell growth and maintains scalp health. There are various ways to include mangoes in your diet such as making smoothies, mango salsa, or adding them to fruit salad.

11. Beans

Beans have been identified as a valuable source of zinc. According to research, beans are a rich source of protein, iron, zinc, and biotin, all of which are vital for maintaining healthy hair.

12. Meat

Protein available in meat helps with growth and also assists in repairing and strengthening hair follicles. Red meat, in particular, has a high concentration of an easily absorbable type of iron. This iron helps the red blood cells carry oxygen to all cells in our bodies, including hair follicles.


While diet plays a role in hair health, it’s important to consider other factors such as proper hair care, avoiding excessive heat styling and chemical treatments, and addressing any underlying health conditions that may be contributing to hair problems.

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