18 Best Foods for Hair Growth

salad with vegetables in bowl and on table

18 Best Foods for Hair Growth


All women want their hair to be long and lustrous. We make every effort to achieve luscious locks. To strengthen our hair, we use a variety of shampoos, hair oils, serums, and hair treatments. But we're not concentrating on our diet, are we? A nutritious diet is one of the keys to having healthy hair. If you want to restore the luster and bounce to your hair, it's time to make some dietary changes. Read on to learn about foods that are beneficial for your hair roots and scalp.

 woman with luscious brown silk smooth hair

Credit: Deposit Photos


What nutrients are found in meals that promote hair growth?


A variety of nutrients help hair development, including:

  • Biotin: Biotin is a B vitamin that can help hair grow and become stronger.
  • Vitamin D: Vitamin D can assist in the stimulation of dormant hair follicles.
  • Vitamin E: Vitamin E is a potent antioxidant that helps to reduce oxidative stress in the scalp, which is connected to alopecia.
  • Iron: Hair loss has been linked to iron insufficiency.
  • Vitamin C: Vitamin C aids in the absorption of iron by the body.
  • Omega-3 fatty acids: Omega-3 fatty acids' anti-inflammatory properties can help to reduce hair loss caused by inflammation.

    The Best Foods for Hair Growth

    1) Eggs

     basket of brown eggs

    Credit: AbleStock.com/Think Stock


    Eggs are known popularly to be high in protein. Because hair follicles are mostly made of protein, getting enough of it is crucial for hair growth. Because biotin is needed to make keratin, a hair protein, biotin pills are widely sold as hair growth supplements. People with a biotin deficit can also benefit from taking additional biotin, according to research.

    Eggs are high in zinc and other hair-nourishing minerals. As a result, they're one of the best foods for keeping your hair healthy and happy.


    2) Avocado

    sliced in half avocado with pit

    Credit: Solid Starts


    Healthy fats are critical for hair health right away. Because our bodies are unable to generate omega-3 fatty acids on their own, we must obtain them through our food. Avocados, to be precise. With its vitamins, minerals, and healthy fats, this superfood fruit feeds hair follicles. They're high in vitamin E and antioxidants, which help promote strong, glossy hair.


    3) Berries

    a lot of different kinds of berries strawberries blueberries raspberries

    Credit: Dictionary.com


    Strawberry berries, in particular, are hair growth stimulators. They are high in antioxidants, vitamin C being the most present.

    Our bodies use vitamin C to assist feed blood to our hair follicles. Berry's antioxidant capabilities also aid in the protection of hair follicles from damaging chemicals known as free radicals. Furthermore, vitamin C aids in the production of collagen, a type of protein that protects our hair from becoming brittle and fragile.

    Furthermore, berries provide additional benefits for arthritis, bowel movement, short-term memory, and many other ailments, especially in the elderly.


    4) Cruciferous Vegetables 

     Cruciferous Vegetables cauliflower broccoli brussel sprouts cabbage

    Credit: Cleveland Clinic


    Folate is needed to improve weak, thinning, or brittle hair, and cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower are high in folate. Because they contain sulfur-rich amino acids, cruciferous vegetables also contribute to the natural creation of keratin. These amino acids are a crucial part of the keratin-building process. Keratin is a protective and structural protein that protects and maintains the health of hair in a variety of ways.


    5) Nuts

    bowl of assorted nuts

    Credit: OFI


    Nuts and seeds are the most convenient, flavorful, and full of a variety of nutrients that support healthy hair development.



    Nuts include nourishing ingredients for thick hair, such as vitamin E, zinc, vital fatty acids, and B vitamins. Seeds are minimal in calories, making them ideal for your diet while also promoting hair development. Vitamin E, zinc, and selenium are all found in seeds. A handful of almonds contains more than half of the vitamin E your body needs on a daily basis.

    To receive the most advantages, eat a blend of seeds and nuts first thing in the morning before you start your day.


    6) Salmon

    2 fresh raw slices of salmon

    Credit: All recipes


    Salmon (and other fatty fish like sardines, mackerel, and high-quality tuna) are excellent sources of omega-3 fatty acids, protein, and B vitamins, all of which promote hair development and shine. The best part about it? You can make so many dishes out of salmon! From cooking them in an air fryer and shredding them for fish tacos, to baking a couple of fillets and serving over a bed of spicy lentils. They're extremely versatile.


    7) Soybeans

    bowl of plenty soybeans

    Credit: EyeEm/Getty Images


    They contain roughly 40 percent protein, making them incredibly beneficial to our health. You may already be aware of the importance of protein in promoting hair growth and thickness. After all, protein makes up 97 percent of our hair. If you're a vegetarian, you should eat enough soybeans to meet your protein requirements.


    8) Red Meat

    5 raw chunks of red meat

    Credit: USA Today


    Red meat is a fantastic way to keep your hair in good shape. It is high in iron, which quickly penetrates deep into the hair follicles and improves the texture of the hair. Iron is also necessary for the hair follicles to absorb other essential minerals. Sulphur-rich red meat reduces inflammation and improves blood circulation, which protects hair from falling out.


    9) Chia Seeds

    spoonful of black chia seeds

    Credit: Heath Grades


    Chia seeds, which are high in protein, (good) fat, and zinc, are another fantastic addition to your diet if you want to keep your hair healthy. They're also abundant in antioxidants which help fight premature indications of aging like hair loss. To achieve your daily allotment, add a teaspoon to your morning smoothie or overnight oats.


    10) Greek yogurt

    bowl of white greek yogurt and spoon

    Credit: Medical News Today


    Greek yogurt is a high-protein food. Greek yogurt also has a component that ensures better scalp blood flow and hair growth. Vitamin B5 (also known as pantothenic acid) is a nutrient that may help prevent hair thinning and loss. You may see pantothenic acid listed as an ingredient on the labels of your hair and skincare products.


    11) Oysters

    bowl with ice and fresh oysters with slice of lemon

    Credit: Chernetska/Getty Images


    Oysters are high in a variety of vital elements that are essential for maintaining healthy hair. Oysters, which are high in protein and iron, are an excellent food choice for maintaining healthy hair. Additionally, these are zinc-rich. Because a lack of zinc in the body can cause hair problems, oysters should be included in your diet.


    12) Flax Seeds 

    spoonful of brown flax seeds

    Credit: Healthline


    Flax seeds have a crisp, nutty flavor that can quickly improve the flavor of any food, and they're also high in nutrients and good for your hair. Flaxseeds are an excellent addition to your diet if you want your hair to grow faster because they are high in iron and omega-3 fatty acids. Flax seeds can also help to boost the health of your scalp. You can eat raw flax seeds or use flax oil to add to your diet.


    13) Seaweed

    slices of green crunchy seaweed

    Credit: Medical News Today


    Seaweed is a good source of iodine, which helps to maintain a healthy thyroid, which is crucial for hair health. Furthermore, consuming seaweed enhances the condition of dry hair by promoting scalp moisture. Finally, it promotes hair mineralization, which can result in thicker hair.


    14) Pumpkin

    sliced open orange pumpkin

    Credit: NDTV Food


    A half-cup of your favorite squash is only 83 calories and contains less than a gram of fat. It's also high in iron and beta-carotene, a precursor to vitamin A, which is necessary for hair development and strength. Pumpkin also contains vitamins C and E, which aid in the repair of damaged cells in the body. To keep your hair healthy, stock up on canned puree and use it in sauces, protein dishes, and even snacks.


    15) Milk

    person pouring milk into glass cup from pitcher

    Credit: Seksan Mongkhonkhamsao/Getty Images


    Milk contains a lot of calcium and is a good source of protein. Both of these nutrients work together to promote hair development and prevent hair loss. Include a glass of milk in your diet (ideally cow's milk) to achieve bouncy, flowy tresses that everyone will appreciate.


    16) Cinnamon

    few cinnamon sticks and ground cinnamon on spoon

    Credit: Healthline


    Cinnamon has stimulating characteristics, which can aid in the development of new hair strands. Cinnamon can be used on your hair or in your food. It stimulates the creation of new hair strands by increasing circulation to the hair follicles. Cinnamon is also an effective antibacterial agent. This means it can prevent buildup on the scalp caused by dandruff and fungal infections, two prominent causes of hair loss. You may use this spice to season your porridge, toast, and coffee. 


    17) Carrots

    bunch of fresh orange carrots with stems

    Credit: Shutterstock


    When beta-carotene is converted to vitamin A, it prevents your hair from becoming dry and dull and promotes your scalp glands to generate sebum, an oily fluid. So, where do you look for this lock elixir? Carrots, sweet potatoes, pumpkin, cantaloupe, and mangoes are all orange-colored fruits and vegetables to look for.


    18) Tomatoes

    assorted tomatoes red orange green fresh vegetables

    Credit: Gardner’s Path


    One of the healthiest meals for hair is red, juicy tomatoes. Tomatoes are high in lycopene, a form of antioxidant. Lycopene aids in the maintenance of collagen in our bodies, which in turn aids in the protection of our hair from damage and the maintenance of its health and luster.

     18 best foods for hair growth



    Now that you know what foods are good for hair development, you can ensure that your body gets all of the nutrients it needs. Include these vegetables, nuts, dairy products, and other foods in your diet as desired. Also, exercise more frequently and keep your body hydrated at all times. Maintain an active lifestyle and take good care of your body for a healthy body and mind.

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