Discover the best foods to boost hair growth and promote healthy, luscious locks. Learn how incorporating essential nutrients like vitamins, proteins, and minerals into your diet can strengthen your hair from within.

Introduction

When it comes to achieving luscious locks, the saying “you are what you eat” holds true. A balanced diet rich in specific nutrients can significantly impact your hair’s health and growth. Incorporating certain foods into your meals not only nourishes your body but also strengthens your hair from the inside out. For instance, foods high in vitamins A, C, D, and E, along with omega-3 fatty acids, can enhance scalp health and stimulate hair follicles. Moreover, proteins and minerals like iron and zinc play vital roles in hair structure and growth. In this blog post, we will explore the best foods to incorporate into your diet to promote healthy hair growth, ensuring you achieve the beautiful mane you desire.

Hair Growth

Hair problems such as hair fall, dull hair, hair breakage, and less hair growth is a common problem to most people. Maintaining healthy hair, hair growth, and thickness depends on various factors, such as sex, genetics, and age.

When it comes to promoting hair growth, preventing hair fall, dull hair, hair breakage and maintaining healthy hair, good nutrition is a crucial factor that you can control in order to have shiny, strong, and thick hair on your scalp.

If you are wondering which types of foods you should include to your diet to boost your hair growths, here are some of the best foods to incorporate for optimal hair growth, healthy hair, and thick hair.

Top 20 Foods to Boost Hair Growth

1. Eggs

Eggs is considered as one of the foods to boost hair growth are rich source of iron, zinc, vitamin A, vitamin D, vitamins B12, choline, iron, lutein and zeaxanthin, that improves blood circulation, maintains healthy hair, and provides strength to your hair strands.

Rich in biotin which is an essential part of the hair, its intake helps in the growth of strong and healthy hair.  Biotin is essential for the production of a hair protein called keratin, which improve hair growth and prevents hair loss.

Eggs are super rich source of proteins that boost collagen production. Increased collagen production can improve the strength and thickness of your hair. Collagen has been proven to help slow down ageing process and also reduce wrinkles.

Protein is essential for your hair growth. This is because hair follicles are made mostly of protein.

Due to the diver benefits of eggs, they are considered as one of the best food options for your hair growth.

2. Spinach

Spinach is a healthy leafy green vegetable that can considered as one of the foods to boost hair growth. this is because it is loaded with iron, vitamins A, C, and folate, which can promote healthy scalp and hair growth.

The vitamin A in spinach is important for your hair growth. You can get all the vitamin A you need by eating foods rich in vitamin A. One cup of spinach provides you with up to 20% of your daily recommended needs for vitamin A.

Spinach is a rich source of iron, which is essential for your hair growth and also prevents hair loss. Iron helps red blood cells to carry oxygen throughout the body to fuel your metabolism and aid hair growth.

3. Sweet Potatoes

Sweet potatoes are great source of beta-carotene, which converts to vitamin A in the body. The vitamin A in sweet potatoes helps promote healthy hair growth, and prevents hair loss.

The beta-carotene in a medium size sweet potato can provide you with up to 160% of your daily recommended needs for vitamin A.

Vitamin A helps in the production of sebum, which helps to keep your scalp healthy and hydrated

4. Nuts And Seeds

Almonds, walnuts, cashew nut, peanuts, chia seeds, pumpkin seeds, sunflower seeds, and flaxseeds are excellent source of omega-3 fatty acids, B vitamins, zinc, phosphorus, magnesium, iron, copper, selenium, and essential fatty acids.

These nutrients can nourish the scalp, support healthy tissue development on the scalp, stimulate hair growth and thickness, and prevents hair loss.

Nuts and seeds are rich source of vitamin E, which increase your hair thickness by keeping it hydrated and making it strong.

Nuts and seeds also contain zinc, which promotes hair health by increasing cell reproduction and improving immunity.

Brazil nuts contain selenium, which can help with hair growth, and in the production of thyroid hormones which help to regulate hair growth.

Peanuts is a rich source of biotin, healthy fats and zinc, which can stimulate hair growth and prevent hair loss.

Chia seeds, pumpkin seeds, sunflower seeds, and flaxseeds contains zinc and copper. Zinc can stimulate protein transformation, which is vital for hair growth, while copper plays a vital role in regenerating new hair growth, thickens hair and increases hair follicle size.

5. Avocados

Avocados are delicious, nutritious, and great source of healthy fats, vitamin E, and vitamin C, which can promote hair growth, moisturize head.   scalp and improves overall hair health.

In just one medium size avocado can provides you with up to 28% of your daily recommended needs for vitamin E. The vitamin E antioxidant in avocado can nourishes the hair, help boost hair growth and prevent hair loss.

The high amount of Vitamin E in avocado can protects your scalp and hair follicles from oxidative stress and damage by neutralizing harmful free radicals. Damaged head scalp can lead to poor hair quality and fewer hair follicles.

Avocado are rich source of potassium, Vitamin B, and folic acid that can improve hair growth and thickness.

The healthy fats and other nutrients in avocado help to maintains the pH balance and oil levels of your head scalp, which in turn prevents clogging of hair follicles, keeps your hair healthy and strong.

6. Salmon

Salmon is one of the most nutritious fatty fish that is in omega-3 fatty acids, vitamins D and B12, and protein.

It helps to nourish your hair follicles, promote healthy hair growth, prevent hair loss, as well as an improves hair diameter and hair density.

Omega-3s is not produce by the body, so you need to get them from food or supplements.

Salmon are excellent source of protein, selenium, vitamin D and B vitamins, that keeps the hair strong and healthy.

7. Greek Yogurt

Greek yogurt is a fantastic food for hair health, providing lots of protein, vitamin B5, and vitamin D, that can strengthen hair and promotes its growth.

The probiotics in Greek yogurt are good bacteria that helps the body to absorb nutrients that will promote hair growth and to sustain a normal, regular hair cycle.

Yogurts can easily be added to your favorite smoothies, parfaits, savory dips and marinades, or even pancake recipes.

8. Lentils, Chickpeas, and Peas

Lentils, chickpeas, beans, and peas are excellent source of proteins, iron, zinc, and biotin, lentils can help prevent hair loss and promote hair growth.

They contains folate, and B-complex vitamin that promote hair growth. The deficiency in folate can result to hair thinning and pigmentation changes in the hair.

Lentils are a good source of iron, which helps to transport oxygen to the cells in the body, promote hair growth, and prevents hair loss.

9. Oysters

Oysters are an excellent source of zinc, which supports hair growth and repair. One medium size oyster can provide you with up to 96% of daily recommended needs for zinc for women and 75% of daily recommended needs for men.

Zinc can help support hair growth and repair hair cycle. A deficiency of zinc may promote telogen effluvium, which can cause hair loss. Consuming foods that are rich in zinc may reverse the effects of hair loss that is been caused by a zinc deficiency.

Although, excess zinc can cause toxicity. As such it is important to get zinc from foods like oysters that can foods provide you with the recommended amount of zinc that is small but healthy

10. Berries

Berries such as blueberries, strawberry, and cranberry are loaded with beneficial with vitamin C, which helps in collagen production. A protein that supports hair growth, strengthen hair, prevent breakage.

Vitamin C helps your body to absorb iron from the diet. Deficiency of iron may cause hair loss.

The antioxidants in berries can help protect your hair follicles from damages caused by harmful molecules called free radicals, which exist naturally in the body and the environment.

11. Green Leafy Vegetables

Green leafy vegetables are excellent source of vitamins A, C, carotene, folate, and potassium. They provide keratin in the body, which helps to strengthen hair follicles.

Leafy greens have high levels of iron, an essential mineral that carries oxygen and nutrients in the body thereby improving hair growth.

Iron deficiency or low levels of iron will cause hair follicles not to get enough nutrients, which affects hair growth and weakens hair strands. Iron helps in the production of sebum, which keeps the scalp healthy and hydrated.

12. Citrus Fruits

Citrus fruits which include lime, lemons, oranges, tangerine, and grapefruits are super rich source of vitamin C.

Vitamin C boosts the production of collagen that strengthens the hair, and improves scalp circulation.

It also protects your hair follicles from the oxidative damage that are caused by free radicals.

Vitamin C aids in iron absorption, which is needed to improves scalp blood circulation, hair growth, and provide nutrients to the hair. The improvement in the blood circulation of the hair follicles can enhance hair growth.

All of these above-mentioned factors enhance hair growth, makes hair healthy and thick. Hence, the Vitamin C in citrus fruits are considered as one of the best foods for your hair growth and thickness.

13. Fatty Fish

Fatty fish-like salmon, sandine, herring, and mackerel are excellent sources of omega-3 fatty acids, which may help promote hair growth, reduced hair loss and increased hair density.

It is a rich source of protein and is one of the most effective types of collagens you can consume. The collagen in fatty fishes can help slow down ageing process and can also reduce wrinkles on your skin.

Fatty fish are excellent source of protein, selenium, vitamin D3, and B vitamins, which may help promote strong and healthy. Deficiency of vitamin D3 can lead to hair loss.

Selenium helps to regulate the thyroid hormone levels and also reduces oxidative stress on your hair follicle.

Vitamin B is vital for your hair growth as it helps in the production of red blood cells, which carry oxygen to hair follicular cells. Thereby supplying the nutrients needed for a healthy and growing hair.

14. Beans

Beans are excellent sources of plant-based protein, which is essential for your hair growth.

It is a rich source of zinc, which can aid hair growth and repair hair cycle. A 100-gram serving of black beans can provides you with up to 14% of daily recommended needs of zinc for woman and 10% of daily recommended needs of zinc for men.

Beans are excellent source of iron, biotin, and folate, which can boost hair growth and prevents hair loss

15. Soybeans

Soybeans is considered as one of the foods that can boost hair growth. This could be due to compounds called spermidine, which is abundant in soybeans.

Studies have shown that spermidine can prolonged a phase of active hair growth called the anagen phase. The longer a hair follicle stays in this anagen phase, the longer the hair will grow.

Soybeans inhibits the synthesis of dihydrotestosterone, which can cause damage to your hair.

Soybean is a rich source of omega-3 fatty acids, vitamin B2, magnesium, iron, which can make your dry and damaged hair to be strong, shiny and healthy. Hence, soybeans are good food for your hair growth and thickness.

16. Meat

Meat is rich in protein that can aids hair growth, helps repair and strengthen hair follicles.

Red meat is rich in iron that is easy to absorb. Iron helps the red blood cells to transport oxygen to all the cells in the body, including hair follicles. The improvement in the blood circulation of the hair follicles can enhance hair growth. The deficiencies of protein and iron can cause hair loss.

17. Carrots

Carrots are a rich source of vitamin A, which is essential in making your hair to grow faster.

Vitamin A enhances the scalp to produce the natural sebum oil, which keeps the hair hydrated and the roots healthy to boost hair growth.

Carrots can improve blood circulation in the head and also prevent premature greying of hair.

18. Cinnamon

Cinnamon spice can stimulate hair growth and improves the texture and appearance of hair.

The polyphenols antioxidants in cinnamon have antimicrobial properties that can protect your head scalp from infections and dandruff.

The presence of riboflavin, niacin, vitamin A, and vitamin C in cinnamon can enhance the healthy hair.

19. Pumpkin

Pumpkins contains several nutrients that can keep your hair flourishing. It is loaded with fat, iron, beta-carotene, the precursor to vitamin A, vitamins C, and E all of which are important for hair growth and strength.

Pumpkin is a good source of magnesium, which contributes to healthy hair growth, and is also involved in protein synthesis and the hair growth cycle.

Deficiency of magnesium can disrupt protein synthesis, which may lead to reduce hair growth.

20. Sardines

Sardines is considered as one of the foods to boost hair growth, as they are rich source of omega-3 fatty acids that can reduce hair loss and increase hair density.

The vitamin D in sardine can supports the development of hair follicle, and boost hair growth. The deficiency of vitamin D can hinder hair growth and increase hair loss. Its deficiency can also be linked to alopecia, the autoimmune condition that causes bald patches on the scalp and other areas of the body.

Sardines is rich in calcium, which plays an important role in maintaining a healthy hair. A single serving of sardines can provide you with 25% of the recommended daily value of iron, which is important for preventing hair loss.

Bottom Line

If you want to get thick and healthy hair, increase your intake of nutrient-rich foods in your diet, as they can improve the health and thickness of your hair.

The antioxidants like flavonoids in these foods can help to enhance the strength of hair follicles.

The rich source of iron in this diet will help improve blood circulation and the delivery of nutrients to hair follicles.

Protein-rich foods can make your hair thick and healthy. Other nutrients like biotin, iron, Vitamin E, and Vitamin C can do a lot of magic on your hair growth journey.

Remember, that while you are incorporating these foods into your diet in order to support healthy hair growth, individual results may vary.

It is also important to maintain a balanced diet overall and consider other factors such as proper hair care, managing stress levels, and avoiding excessive heat or chemical treatments that can damage the hair.

Sources

1. The 13 Best Foods for Hair Growth. Jerlyn Jones and Ryan Raman. January 2, 2023. https://www.healthline.com/nutrition/foods-for-hair-growth
2. The Best Foods To Grow Thick And Healthy Hair. November 18, 2022. https://www.metropolisindia.com/blog/lifestyle/best-foods-to-grow-thick-and-healthy-hair.
3. 10 Best Foods for Hair Growth, According to Dietitian. Valerie Agyeman and Stefani Sassos. Sep 29, 2022. https://www.goodhousekeeping.com/health/diet-nutrition/g26975180/food-for-hair-growth/
4. 7 Foods For Hair Growth You Should Be Eating Dail. NDTV Foods September 21, 2023. https://food.ndtv.com/food-drinks/7-amazing-hair-growth-foods-you-should-be-eating-daily-1667364.
5. 10 Important Foods That Support Hair Growth, Strength, and Health. Christina Manian. August 23, 2023. https://www.realsimple.com/foods-that-help-hair-growth-7814262.
6. The Best Foods for Hair Growth, Per Hair and Nutrition Experts. Madeleine Haase. AUG 30, 2023. https://www.prevention.com/food-nutrition/g44912639/foods-for-hair-growth/.
7. AN ANTI-AGEING expert has revealed the three foods she and her mum swear by to keep the skin looking glowy and wrinkle-free. Leanne Hall. Sep 17 2023. https://www.the-sun.com/lifestyle/9112272/anti-ageing-foods-boost-collagen/.