Ever wondered why your hair does not grow as much as you would like it to and as thick as you would like it despite the use of all those fancy serums and oils? The solution may be right on your plate.
If you’re like me, you’ve likely tested every shampoo, hair mask and scalp oil in existence especially the ones labeled as the best shampoo for hair growth, looking for that Rapunzel magic. But the reality is, your path to longer, healthier hair starts from the inside out. Diet is a big influencer of how quickly your hair grows, how strong it is, and how long it lasts before shedding.
After focusing on a more balanced, generally healthy diet, and making a conscious decision to specifically eat foods that could help my hair grow, it wasn’t just my skin that got a glow up—my hair felt stronger, broke less, and grew visibly faster. Your body needs the correct hair growth nutrition—vitamins, minerals, and proteins—to maintain a healthy hair follicle cycle.
In this guide, I will list what I believe are the top 10 foods for hair growth, explain how they work, and explain how this information may be the amazing ingredient that has been missing in your hair care regimen up until now.
Did You Know?
Hair is the second quickest growing tissue in your body — second only to bone marrow. But when it’s not properly fueled, it’s one of the first things to exhibit the side effects of unhealthy eating — thinning, dryness, and breakage.
Also Read: Top 10 Natural Remedies for Fast Hair Growth: Expert Tips
Discover the 10 Best Foods for Promoting Hair Growth
Diet for healthy hair growth Much of healthy hair growth is dependent on a diet rich in essential vitamins, minerals, and protein. Here are the best 10 foods for healthy hair growth:
1. Eggs: A Protein House for Your Roots
Why it helps: If you are wondering what to eat for hair growth, begin with eggs. They’re good sources of biotin and protein, two necessary nutrients for keratin production, which is proteins in hair. A deficiency in biotin can lead to thinning, so consistently having eggs can help your follicles get the push they need.
How to include it: Have the eggs boiled, scrambled, poached or in omelets. Throw in a side of spinach or whole-grain toast and you’ve got the perfect hair-growing diet.
Pro Tip: Whisk eggs with spinach and avocado to get a diet for healthy hair triple-whammy.
2. Spinach: Iron-Willed Supporters of Hair Follicles
Why it helps: It is estimated that one of the prevalent reasons behind hair loss is an iron deficiency in women. Spinach, the leafy green super-food is loaded with iron, folate, and vitamin A— all of which are essential for blood circulation to the scalp and follicle strength.
If you aren’t getting sufficient iron in your body, you can’t tote oxygen to your roots effectively, which interrupts your growth cycle. This is the reason why spinach is essential in any natural ways to boost hair growth plan.
How to include it: Add to smoothies, salads, stir-fries or served as side to any main dish. Give spinach dal or palak paneer a whirl for yummy, high-nutrient dinner options!
Pro Tip: Combine spinach in a smoothie with bananas and almond butter for yummy iron goodness!
3. Salmon: From root to tip omega-3s that shine
Why it helps: Salmon is the best foods for hair growth due to the omega-3 fatty acids present with it. These good-for-you fats help to moisturize the scalp, decrease from the inside out and help to give you full, shiny strands.
And salmon contains vitamin D and B vitamins – both of which contribute to stronger hair shafts and less shedding.
How to include it: Eat grilled or baked salmon 2-3 times a week. Test it out in salads, poke bowls or even wraps.
Pro Tip: Include grilled salmon seasoned with olive oil and herbs 2-3 times per week in your diet for healthy hair.
4. Sweet Potatoes: Beta-Carotene to the Rescue
Why it helps: Sweet potatoes are packed with beta-carotene, which your body can transform into vitamin A to keep your scalp healthy and your locks looking shiny versus dry and flaky.
Even better, Vitamin A encourages thicker hair growth and accelerates cell renewal, which makes sweet potatoes a major player in the hair growth nutrition.
How to include it: Roast them, purée them or put them in soups. Baked sweet potato fries are also a healthier option for french fries.
Pro Tip: Bake sweet potatoes in coconut oil and cinnamon for a hair-tastic side dish!
5. Avocados: Creamy, Dreamy Hair Nourishment
Why it helps: Searching for a natural hair-growth booster that’s Instagram-worthy, too? Say hello to avocados. Not only are avocados loaded with healthy fats, vitamin E, and antioxidants, they help keep your scalp healthy, boost blood flow and help protect your hair from oxidative stress.
Vitamin E is associated with not only increase hair growth but also a more healthy follicle environment.
How to include it: Include in salads, mash on toast or blend into smoothies and it even doubles as a DIY hair mask!
Pro Tip: Half an avocado on your morning toast and a dusting of flaxseeds bring you more of those omega-3s.
6. Nuts and Seeds: The Power of a Snack
Why it helps: If you’re wondering what to eat for hair growth without getting bored, make it nuts and seeds. Almonds, walnuts, flaxseeds and chia seeds are packed with zinc, selenium, omega-3s and vitamin B — all of which are essential for growing and repairing hair tissues.
They even help prevent hair loss due to stress or hormone imbalances.
How to include it: You can munch on almonds, walnuts, sunflower seeds and pumpkin seeds. Then sprinkle on top of salads, oatmeal or yogurt.
Pro Tip: Create your own trail mix with pumpkin, sunflower seeds and almonds to snack on between meals.
7. Greek Yogurt: Protein and Probiotics Galore
Why it helps: Greek yogurt delivers a double dose of protein and vitamin B5 (pantothenic acid) to promote hair health and density. (probiotics in yogurt also keep a healthy gut which is vital and often overlooked go hair growth nutrition.
Your gut will be in better condition to absorb the nutrients required for your hair to flourish.
How to include it: Snack on it or have it for breakfast with berries and granola. Add it to smoothies, dips, or as a replacement to sour cream.
Pro Tip: Combine Greek yogurt with berries and honey for a breakfast to suit your hair healthy diet.
8. Berries: Antioxidant-Rich Hair Food
Why it helps: Packed with vitamin C and antioxidants, berries (strawberries and blueberries) promote collagen production, which strengthens the hair shaft and promotes elasticity.
Vitamin C helps your body absorb iron, too —which brings us right back to more and better scalp oxygenation and hair follicle function.
How to include it: Sprinkle on oatmeal, salads, smoothies, or treat yourself to a snack. Frozen berries are just as good.
Pro Tip: Add berries in your oatmeal or salads as a colorful and tasty step to support natural ways to boost hair growth.
9. Lentils: Plant-Based Protein with Punch
Why it helps: Lentils These heart-shaped legumes are one of the best vegetarian foods for hair growth, due to their high content of plant-based protein — as well as folate, iron, and zinc. These vitamins enhance follicle strength, oxygen delivery, and cell renewal.
Lentils also aid in balancing hormones which are known to affect hair thinning and growth cycles.
How to include it: Serve in soups, dals, salads or even as a patties. They’re great for both lunch and dinner and are simple to batch cook.
Pro Tip: Prepare a spicy lentil soup or dal and serve with brown rice to round off your hair growth nutrition plan.
10. Oysters: A Zinc-Loaded Secret for Hair
Why it helps: Zinc is essential for tissue growth and repair, and oysters have more zinc per serving than almost any other food. Low zinc levels have been associated with hair loss and dandruff and so incorporating oysters in your diet for healthy hair may have a marked effect on your scalp health and hair thickness.
Not a fan of oysters? You can also select beef, pumpkin seeds and chickpeas.
How to include it: Grilled oysters with lemon and garlic, oyster stew or seafood platters are all worthy choices. If you’re vegetarian, choose zinc-rich foods, such as chickpeas and pumpkin seeds.
Pro Tip: Try it This fancy hair booster serves up oysters grilled with lemon and garlic butter.
Conclusion: Eat Your Way to Lustrous Locks
While serums and treatments can certainly do their part, nothing rivals the core influence of good nutrition. Your hair is a reflection of your internal health, and the right foods can actually boost the way it grows (and the way it shines, how long it stays and how strong it is).
By practicing conscious eating with these 10 best foods for hair growth, you can help your follicles and improve your hair growth. From protein-fibered eggs to antioxidant-full berries, every bite contributes to the strength and elasticity of your mane. Because, let’s face it, good hair is no longer just about what you slap on — it’s sort of about what to eat for hair growth, too.
So let your meals serve as your secret weapon. Just pair a smart diet for healthy hair with regular treatments and you’ll start to see stronger, fuller, faster-growing strands within a few months.
FAQs
What role does diet play in hair growth?
Your starved hair requires steady nutrients such as protein, iron, vitamin A, C, E and omega-3 fatty acids. This weakens your strands, dry hair, and ultimately more hair fall. On the flip side, a diet for healthy hair feeds your follicles — and it’s one of the simplest ways to support hair growth.
Are supplements better than food for hair growth?
Nutrients are always best from food since they come with a lot of other vitamins, minerals, and antioxidants in their natural forms. And though including a supplement in your routine can be beneficial if you’re deficient, thinking about the best foods for hair growth is more sustainable — not to mention, more effective in the long run.
What to eat for hair growth if I’m vegetarian or vegan?
From the plant-based sources, with the foods such as spinach, lentils, sweet potatoes, nuts and avocados leading the list here, you are going to find all of your hair’s main nutrients. You can absolutely have strong hair on a plant-based diet—it simply requires some plotting to make sure you get enough protein and iron to support natural ways to boost hair growth.
