21 Best Foods for Hair Growth – Beauty Tips

Foods for Hair Growth


Most people want strong and healthy hair, especially with the growing age as the hair becomes more weak and dull with years.

Interestingly, as you know, your hair grows approximately 0.5 inches (1.25 cm) in a month and 15 inches a year.

How fast it grows depends on genetics, age, health, and quality of diet.

While you cannot change things like age and genetics, food is one thing you’ve got power over.

Eating unhealthy foods can cause hair loss.

On the contrary, eating a proper nutrition diet can help promote hair growth, especially if you are experiencing hair loss caused by malnutrition.

Here are the 21 best foods for hair growth that you can eat:

1. Eggs

Eggs are one the best foods for hair growth.

Eggs are a natural source of protein and biotin, two nutrients that will promote hair growth and good for scalp too..

Eating enough protein is essential for hair growth because hair follicles are made from protein.

Lack of protein within the diet has been shown to market hair loss.

Biotin is essential to produce hair protein known as keratin. That’s why biotin supplements are often added to hair care products and marketed in different brands.

Many researchers recommend that eating biotic packed foods can help in improving hair growth.

Biotin is an essential component for hair growth, and deficiency of biotin may cause hair fall.

However, people having nutritious foods are less suffers from biotin deficiency.

There is little evidence that healthy people benefit from using more biotin.

Eggs are not limited to provide biotin only it also a great source of selenium, zinc, and many other healthy nutrients. 

These nutrients make eggs the best food you can eat to get good hair health.

Eggs are a good source of protein and biotin, essential for hair health and growth. The deficiency of one of these nutrients is linked to hair loss.

2. Berries

Berries are one the best foods for hair growth.

Berries are loaded with antioxidants properties and beneficial vitamin C, which promote hair growth.

Free radicals are the harmful molecules that cause hair damage. 

Antioxidants help in protecting hair follicles from free radicals.

These free radicals molecules are naturally present within the environment.

Berries provide Vitamin C and antioxidants; for example, 1 cup (144 grams) of strawberries provides 141% of your daily needs of Vitamin C.

Also, the body uses vitamin C to supply collagen, a protein that helps strengthen hair to stop it from becoming brittle and broken.

Vitamin C in your body helps to absorb the iron from foods. 

Low iron levels or anemia also cause hair loss. Berries supply iron to your body and protect you from anemia.

Berries are loaded chemically with antioxidants and vitamins, which will promote hair growth.

3. Grapes

Grapes are one the best foods for hair growth.

Grapes contain a compound with antioxidants properties called polyphenolic. 

Polyphenolic help reduces cell damage.

Oligomeric proanthocyanidins (OPC) in grapes help prevent dihydrotestosterone production, which is crucial in hair loss.

OPC also stimulates hair growth. Eating a cup of grapes a day can help protect your muscles from damage.

4. Spinach

Spinach are one the best foods for hair growth.

Spinach may be a healthy rabbit food loaded with beneficial nutrients like folate, iron, and vitamins A and C, promoting hair growth.

Vitamin A helps skin glands produce sebum.

This oily substance helps to melt the scalp to stay hair healthy.

30 grams of spinach provides up to 54% of Vitamins A of your daily needs.

Spinach is additionally an excellent source of plant-based iron, which is essential for hair growth.

Iron plays an essential role. It helps the red blood cells (RBC) to carry oxygen throughout your body and stimulate the metabolism process that can support the growth and repair of hair.

In addition, the deficiency of these nutrients can lead to hair loss.

5. Fatty Fish

Fatty Fish are one the best foods for hair growth.

Fatty fish like salmon, herring, and mackerel are excellent sources of essential nutrients like omega-3 fatty acids that promote hair growth. 

They are excellent sources of omega-3 fatty acids. Omega fatty acids support hair growth.

In a study of 120 women were taken. Experts provided them omega-3, omega-6 fatty acids, and antioxidants supplements.

Experts noticed the reduction in hair loss and lots of improvement in hair growth.

In another study, experts used animal oil supplements, and it was also significantly reduced hair loss and help hair growth in women.

However, there are only a couple of studies on omega-3 fatty acids and hair growth.

Experts and health professionals may need more studies are to recommend these nutrients.

Fatty fish also supply other nutrients like protein, selenium, vitamins B, vitamin D3, apart from omega-3 rich fish. These nutrients help to promote strong and healthy hair.

6. Sardine Fish

Sardine fishes are an easy and cheap alternative to expensive fatty fishes. It is also full of Omega-3 and vitamin D. 

You can try these sardine fishes adding to salads and spread.

7. Sweet Potatoes

Sweet potatoes are one the best foods for hair growth.

Sweet potatoes are foods that contain beta-carotene, and our body converts this beta-carotene into vitamin A.

Vitamin A is essential for healthy hair and its growth. Studies claim that vitamin A stimulates the production of an element called sebum that helps to keep healthy hair.

About 144 grams of medium sweet potatoes contain enough beta-carotene. It provides more than four times of converted Vitamin A for your daily needs.

In addition, vitamin A can also accelerate hair growth and promote thick hair growth while preventing other hair follicles from growing back.

Sweet potato is loaded with vitamin A, which helps in the production of sebum. In addition, it contains other substances that can help speed up hair growth.

8. Avocado

Avocados are one the best foods for hair growth.

Avocados are delicious, nutritious, and a natural source of healthy fats.

 They are also a superb source of vitamin E, which may promote hair growth.

One medium avocado that may weigh approximately 200 grams can provide 21% of your daily needs for vitamin E.

Vitamin E is an antioxidant like vitamin C, which helps to reduce free radicals.

Vitamin E also protects skin areas, like the scalp, from oxidative stress and damage.

Damaged skin on the scalp can cause poor quality of hair follicles.

In addition, avocados are a natural source of essential oils. The body can’t produce these fats, but they’re not necessary nutrients in building your cells.

Fatty acids deficiency can cause hair loss.

Avocados are a popular antioxidant that is rich in vitamin E and can promote hair growth.

In addition, they are a good source of essential oils, which appear to be necessary for hair growth.

9. Nuts

Nuts are delicious, light, and contain a spread of nutrients that will promote hair growth.

Nuts are rich in nutrients, e.g., zinc, vitamin E, Vitamin B, and essential amino acids.

Nuts are one the best foods for hair growth.

All these nutrients promote hair growth and many other health benefits.

For example, 28 grams of almonds provides 37% of your daily needs for vitamin E.

In addition, they also provide various B vitamins, zinc, and essential acids. Deficiency of any of those nutrients is linked to hair loss.

Peanuts also are linked to other health benefits besides hair growth, including reduced inflammation and a lower risk of the heart condition.

These properties of nuts make nuts add a nice and easy addition to your diet.

10. Seeds

Seeds provide a large amount of low-calorie nutrients. These nutrients are zinc, vitamin E, and selenium. Many of these nutrients help promote hair growth.

For example, 28 grams of sunflower seeds provides approximately 50% of your daily needs for vitamin E and a variety of other nutrients that help grow healthy hair.

In addition, certain seeds like flax seeds and chia seeds also provide omega-3 fatty acids.

Flax seeds are another nutrients source. It is one the best foods for hair growth.

Flax seeds provide more omega-3 fatty acids than salmon.

For example, 28-gram of flaxseeds provides 6,388 mg of omega-3 fatty acids, which is more than the omega-3 fatty acids that 178 grams of salmon can provide.

However, flax seeds provide omega-3 fatty acid that is not as digested as omega-3s found in oily fish.

Still, it’s a simple addition to the diet. For a spread of nutrients, it’s best to use a mixture of characters.

Some seeds contain omega-3s, which are linked to hair growth.

11. Sweet Pepper

Sweet pepper is a superb source of vitamin C, which may help with hair growth. It is one the best foods for hair growth.

One yellow pepper gives about 5.5 times as much vitamin C as an orange.

Vitamin C helps to market collagen production, which may help strengthen the strands of your hair.

It also contains a strong antioxidant, which may protect hair strands from oxidative stress.

 Oxidative stress occurs when free radicals attack the immune system.

It is related to hair loss and grey hair.

In addition, sweet peppers also are a superb source of vitamin A.

Vitamin A can help speed up hair growth, and it also stimulates sebum production, which helps keep hair healthy.

12. Oysters

Oysters are one of the simplest sources of zinc and are one the best foods for hair growth.

Zinc is a mineral that helps repair the hair and support hair growth.

The deficiency of zinc in your diet is very common, and this deficiency can promote telogen effluvium, which causes hair loss. Still, this hair loss is reversible with nutrients and zinc diets. 

Studies have shown that taking a zinc supplement can reverse the consequences of hair loss caused by deficiency disease. However, taking an excessive amount of zinc also can promote hair loss.

Getting zinc in foods like oysters can be better than taking supplements because foods provide zinc in small but healthy doses.

Oysters are one of the simplest sources of zinc within the diet. This mineral helps to support hair growth and repair the cycle.

13. Shrimp

Shrimp may be a famous shellfish that’s rich in many nutrients that have the potential to market hair growth.

Shrimps are one the best foods for hair growth.

For example, shrimp may be a great source of protein, B vitamins, zinc, iron, and vitamin D.

A 3.5-ounce (100-gram) shrimp supply provides 38% of your daily needs for vitamin D.

Although very low in fat, shrimp also provides a tiny amount of omega-3 fatty acids.

A diet rich in omega-3 fatty acids has been linked to improved hair growth.

Garbage may be a great source of protein, B vitamins, zinc, iron, and vitamin D, which may help hair growth.

14. Beans

Beans are an excellent and natural source of plant-based protein, which is essential for hair growth, and zinc, which helps hair growth and blood circulation in the body.

Beans are one the best foods for hair growth.

100 grams of black beans give your body 7% of daily zinc requirement and provide other healthy nutrients like iron, folate, and biotin.

In addition to these benefits, beans’ versatile benefits and easy availability make them easy to feature in food.

Beans are an excellent source of essential nutrients like protein, iron, zinc, and biotin, all of which support hair growth. 

15. Soybeans

Studies have shown that bean sprouts can promote hair growth and Soybeans are one the best foods for hair growth.

Soybeans are packed with one essential compound called spermidine.

This spermidine compound supplement can boost hair growth activities. 

In a research study, experts took 100 healthy people and gave them the nutritional supplement spermidine. 

They found this spermidine supplement increased the active hair growth phase called the anagen phase (the growing phase of a hair follicle)

Hair follicles in the anagen phase grow longer.

16. Meat

Meat is the basis of most people’s diets and is rich in nutrients to help hair growth.

The protein that is present in the meat products helps in repairing and strengthening the hair follicles. 

A 100 gram serving of cooked meat steak provides approximately 29 grams of protein.

Red meat is the source of rich and easy to absorb iron. 

Iron helps red blood cells (RBC) to carry oxygen throughout all the cells in the body, including the hair follicles.

 Lack of protein and iron may cause hair loss.

Meat is an excellent source of protein, essential for healthy, strong hair. Red meat, in

 in particular, it is rich in iron, which can help hair growth.

17. Peanuts and peanut butter

Peanuts are an essential source of biotin, known to both promote hair growth and prevent hair loss.

35 grams of peanut (1/4th of a cup) provides up to 9 grams of protein, 4 grams of fiber, antioxidants, and other nutrients like iron, Vitamin B-6, magnesium, and calcium.

Peanuts are also very filling, which is why they are a good substitute for meat if you are a vegetarian or vegan.

18. Pumpkin

Half a cup of your favorite squash contains just 83 calories and less than a gram of fat. Also, it is loaded with iron and beta-carotene, which precedes vitamin A – an essential vitamin for hair growth and strength.

Pumpkins are a good source of vitamins E and C that repair the damaged body’s cells.

Load up canned puree and use it in sauces, protein containers, and even snacks to help keep hair healthy.

19. Buckwheat

Swiping pure white carbohydrates with 100% whole grains can help you increase fiber, zinc, iron, and B vitamins in your diet to support healthy hair.

Buckwheat, considered a whole grain, is a gluten-free seed and its benefits are endless.

 Buckwheat is the source of essential antioxidants and fiber, which can help you replenish faster.

You can use buckwheat as an oatmeal substitute for breakfast or rice. You can also try buckwheat-based Udon noodles dishes.

20. Asparagus

Asparagus or sparrow grass is full of Vitamin C, vitamin B-6, Iron, Magnesium, and Calcium.

These ingredients are responsible for genetic engineering and the formation of red blood cells. 

It also plays a crucial role in reducing protein levels, providing building blocks for follicles of hair.

21. Greek yogurt

Greek sugar-free yogurt contains tons of protein, this rich source of protein helps to grow beautiful hair.

Also, apparent Greek yogurt is beneficial and can be added to a filling breakfast (think smoothies and parfaits) or a fare (like dips and condiments).

The most significant yogurt component is probiotics, the good bacteria that help your body absorb nutrients. 

The Takeaway

What you eat can have a profound effect on the health of your hair.

Deficiency in essential nutrients including vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, proteins, and essential amino acids can slow down hair growth or cause hair loss.

Fortunately, correcting deficiencies in any of these nutrients can help in hair treatment and promote hair growth. If you think you are deficient in any of these spices, try adding some of the above foods to your diet.