Best Foods That Promote Healthy Hair Growth

Mary Joseph
Mary Joseph July 26, 2023
Updated 2023/07/26 at 2:52 PM
food for healthy hair


The quality of your hair, characterized by its thickness, vitality, and health, is influenced by various factors such as stress, genetics, environment, and nutrition. It extends beyond the external treatments or products used on it.

Healthy hair not only reflects good overall health but also indicates that your body is receiving the necessary nourishment from appropriate vitamins and minerals.

On the other hand, if your hair appears thin, dry, and excessively shedding, it may indicate the need to reassess your diet, consider changing your hair care products, or consult a doctor. Alterations in the texture and thickness of your hair can be significant indicators of underlying health issues.

Additionally, if you have recently given birth, you may experience postpartum hair loss, which occurs due to hormonal fluctuations.

While it may be difficult to completely avoid, you can improve your chances by proactively providing your body with nourishing foods that promote faster hair growth. It’s important to note that achieving beautiful, healthy hair goes beyond using quality shampoo and conditioner; it begins with the nutrients you consume.

For instance, incorporating a primarily plant-based diet into your routine can supply you with essential nutrients that contribute to maintaining the optimal condition of your hair, skin, and nails.

Consuming a well-balanced diet containing ample amounts of these essential vitamins and minerals could potentially enhance the growth of hair, particularly if hair loss is attributed to inadequate nutrition.

Although further investigation is required to fully comprehend the relationship between micronutrients and hair loss, it is advisable to guarantee a sufficient intake of foods abundant in nutrients that foster hair growth.

Best Foods That Promote Healthy Hair Growth

Eggs provide valuable protein and biotin, two vital nutrients that play a crucial role in promoting hair growth.

Sufficient protein intake is crucial for the growth of hair since hair follicles primarily consist of protein. Inadequate protein in one’s diet has been linked to hair loss.

Biotin is necessary for the production of keratin, a protein essential for healthy hair. That’s why biotin supplements are often advertised as beneficial for hair growth.

Research has demonstrated that increasing biotin consumption can enhance hair growth in individuals with biotin deficiencies.

Nevertheless, biotin deficiencies are rare if you follow a well-balanced diet. There is limited evidence to suggest that individuals without health issues or with minimal health concerns derive any significant benefits from consuming additional biotin.

Additionally, excessive intake of biotin can disrupt the accuracy of diagnostic and management tests employed for various health conditions.

Although it is unlikely to consume excessive biotin from dietary sources, numerous supplements designed to promote hair, skin, and nail growth contain biotin quantities surpassing the recommended daily intake.

Furthermore, eggs are an excellent source of zinc, selenium, and other nutrients beneficial for hair health. Hence, they are considered among the top food choices for maintaining optimal hair well-being.


Berries contain valuable compounds and vitamins that can promote the growth of hair. One such vitamin is vitamin C, which possesses powerful antioxidant properties.

Antioxidants are beneficial in shielding hair follicles from harm caused by harmful molecules known as free radicals. These molecules are present naturally in both the body and the environment.

To illustrate, consuming 1 cup (144 grams) of strawberries can provide a remarkable 85 milligrams of vitamin C, which accounts for up to 113% of your daily requirement.

Additionally, the body utilizes vitamin C to generate collagen, a protein that fortifies hair and prevents it from becoming fragile and prone to breakage.

Moreover, vitamin C aids in the absorption of iron from the diet by the body.

Insufficient iron levels can lead to anaemia, a condition associated with hair loss.


Spinach, a nutritious leafy vegetable, contains valuable nutrients such as folate, iron, and vitamins A and C. These nutrients play a vital role in promoting the growth of healthy hair.

Research indicates that vitamin A is crucial for hair growth. However, excessive consumption of vitamin A through supplements can actually result in hair loss.

By incorporating foods that are rich in vitamin A into your diet, you should be able to obtain an adequate amount of this essential nutrient. Consuming a cup (30 grams) of spinach can fulfil up to 20% of your daily vitamin A requirements.

Moreover, spinach serves as an excellent plant-based source of iron, which is vital for hair growth. Iron facilitates the transportation of oxygen by red blood cells throughout the body, thereby fueling metabolism and supporting growth and repair processes.

Additionally, deficiencies in iron have been associated with hair loss.

Fatty Fish:

Fish rich in fat, such as salmon, herring, and mackerel, contain nutrients that could support the growth of hair. These types of fish are particularly high in omega-3 fatty acids, which have been associated with promoting hair growth in various studies.

An earlier investigation involving 120 women found that taking a supplement comprising antioxidants, omega-3 and omega-6 fatty acids, and both decreased hair loss and enhanced hair density.

Nevertheless, there is a limited number of studies examining the relationship between omega-3 fatty acids and hair growth. Further research is necessary before health professionals can provide any recommendations.

Interestingly, studies have established a connection between vitamin D3 deficiency and hair loss.

Although it remains uncertain whether low levels of vitamin D directly cause hair loss, it is advisable to regularly include fatty fish and other vitamin D sources in your diet.

Sweet Potatoes:

Sweet potatoes are an excellent provider of beta-carotene, which can be converted by the body into vitamin A—a nutrient associated with the well-being of hair.

Consuming a medium-sized sweet potato weighing around 114 grams can offer sufficient beta-carotene to fulfil up to 160% of your daily vitamin A requirements.

Studies have indicated that vitamin A plays a role in regulating sebum production, which is essential for maintaining healthy hair.

Insufficient intake of vitamin A can result in hair loss, but excessive consumption can also have the same effect.

To ensure optimal hair health, it is advisable to consume foods rich in vitamin A, such as sweet potatoes, and refrain from excessive vitamin A supplementation.


Avocados possess a delectable taste and are rich in nutrients, serving as an excellent source of beneficial fats. They are known for their high content of vitamin E, which can potentially promote hair growth. A single medium-sized avocado weighing approximately 200 grams can fulfil 28% of your daily vitamin E requirements.

Vitamin E, similar to vitamin C, acts as an antioxidant, countering the effects of free radicals and preventing oxidative stress.

Research indicates that individuals experiencing hair loss may exhibit lower levels of vitamin E, although there is conflicting evidence in this regard. In one study conducted in the past, participants with hair loss observed a 34.5% increase in hair growth after consuming a vitamin E supplement for eight months.

Additionally, vitamin E safeguards the scalp and other areas of the skin against oxidative stress and damage. When the scalp is damaged, it can negatively impact hair quality and result in a reduction in the number of hair follicles.


Nuts possess a delightful flavour and offer convenience, along with a diverse range of essential nutrients crucial for promoting hair growth. To illustrate, consuming one ounce (28 grams) of almonds can satisfy 48% of your daily vitamin E requirement, which is remarkable.

Furthermore, nuts provide an array of B vitamins, zinc, and essential fatty acids, all of which are vital for maintaining healthy hair. A deficiency in any of these nutrients has been associated with the occurrence of hair loss.

Apart from their positive effects on hair growth, nuts have also been linked to various other health advantages, such as reducing inflammation and lowering the risk of heart disease.

Considering these factors, incorporating nuts into your diet is an excellent and effortless choice.


Seeds contain a wealth of nutrients while being relatively low in calories. Many of these nutrients play a crucial role in promoting hair growth, including vitamin E, zinc, and selenium.

Eating just one ounce (28 grams) of sunflower seeds can supply nearly half of your daily vitamin E requirement, along with a diverse range of B vitamins that are beneficial for hair health.

In addition, specific seeds like flaxseeds and chia seeds are good sources of omega-3 fatty acids.

A mere two tablespoons of ground flaxseed provide 4.7 grams of omega-3 fatty acids, which is more than half a fillet contains.

Nevertheless, it’s worth noting that the type of omega-3 fatty acid found in flaxseeds isn’t utilized by the body as efficiently as the omega-3s present in fatty fish. Despite this, incorporating flaxseeds into your diet can still be highly advantageous.

For the most diverse array of nutrients, it’s recommended to consume a mixture of different seeds.

Sweet Peppers:

Sweet peppers are a valuable source of vitamin C, known for its antioxidant properties that can potentially aid in the growth of hair. In fact, a single yellow pepper can supply women with up to 456% of their recommended daily intake of vitamin C, while men can receive 380%.

Vitamin C plays a role in stimulating collagen production, contributing to the strengthening of hair strands. Additionally, it acts as a potent antioxidant, potentially shielding the hair from damage caused by oxidative stress.

Oxidative stress arises when free radicals overpower the body’s natural defence mechanisms. This condition has been associated with both hair loss and premature greying.

Furthermore, sweet peppers are also rich in vitamin A, which is crucial for hair growth and has an impact on sebum production. Adequate sebum levels are essential for maintaining healthy hair.


Oysters are an excellent source of zinc, making them highly beneficial for maintaining adequate zinc levels in the body. A single medium-sized oyster can fulfil up to 96% of the recommended daily zinc intake for women and 75% for men.

Zinc is a crucial mineral that plays a significant role in supporting the growth and repair cycle of hair.

Insufficient zinc consumption through the diet can contribute to telogen effluvium, a common and reversible form of hair loss caused by nutrient deficiencies.

Scientific research has demonstrated that hair loss resulting from zinc deficiency can be reversed by taking zinc supplements.

Nevertheless, it is important to be cautious with zinc intake as excessive amounts can lead to toxicity. Therefore, obtaining zinc from natural food sources such as oysters is preferable to relying solely on supplements, as food provides zinc in small yet beneficial quantities.


The health of your hair can be influenced by your diet. Insufficient intake of specific nutrients such as vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids can potentially impede hair growth or lead to hair loss. However, it is fortunate that addressing any deficiencies in these nutrients can potentially aid in treating hair loss and enhancing hair growth. If you suspect a shortage of these nutrients, consider incorporating the aforementioned foods into your diet.

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