List of 25 Best Food for Hair Growth

food for healthy hair

We often forget that external hair treatments are not all that we need. We definitely can pamper and provide the extra nourishment but consuming the proper food can boost it all. Since our hair strands are made up of the protein keratin we need to replace it in our body to have the kind of hair we desire.

Wondering what to include in your diet to make your hair beautiful and strong? Well, here is the list of the best food for hair to include in your diet. Whether it be skin or hair you can always give them the best by eating healthy. These special diets for healthy hair are what you need right now.

Nutrition plays an important role in promoting healthy hair growth. Here are some key nutrients that are essential for healthy hair growth:

  1. Protein: Hair is made of a protein called keratin, so it’s important to consume enough protein in your diet to support healthy hair growth. Good sources of protein include eggs, lean meat, poultry, fish, beans, and lentils.
  2. Iron: Iron is essential for healthy hair growth, as it helps carry oxygen to the hair follicles. Good sources of iron include red meat, chicken, fish, lentils, spinach, and fortified cereals.
  3. Biotin: Biotin is a B-vitamin that is essential for healthy hair growth. Good sources of biotin include eggs, nuts, seeds, and sweet potatoes.
  4. Vitamin D: Vitamin D is important for hair growth, as it helps regulate the growth and turnover of hair follicles. Good sources of vitamin D include fatty fish, egg yolks, and fortified foods.
  5. Zinc: Zinc is important for healthy hair growth, as it helps maintain the health of hair follicles. Good sources of zinc include oysters, beef, chicken, nuts, and seeds.
  6. Omega-3 fatty acids: Omega-3 fatty acids are important for healthy hair growth, as they help nourish the hair and scalp and may also reduce inflammation. Good sources of omega-3 fatty acids include fatty fish, flaxseeds, and chia seeds.

It’s important to maintain a balanced diet that includes a variety of nutrients to support overall health and hair growth. If you’re concerned about your nutrient intake, you may want to talk to a healthcare provider or a registered dietitian to help you create a nutrition plan.

Best Foods For Healthy Hair

There are several foods that are considered to be beneficial for hair growth, including:

Enrich your diet with Protein:

Not consuming enough protein can make your hair brittle, dry, and devoid of any nourishment. The basic constituent of our hair is protein so include eggs, yogurt, chicken, fish, and dairy products to nourish your hair well. They help to increase blood circulation and prevent thinning and loss of hair.

1. Egg

The egg is very high in protein which is good for hair. They are rich in protein, biotin, and vitamin B12, which promote healthy hair growth. You can either eat it or make a hair mask. Both processes are equally beneficial.

2. Lentils

If you are vegetarian then lentils are the best protein source for you. Eating lentils daily gives you enough protein to make your hair healthy and helps in hair growth.

3. Greek yogurt

100gms of greek yogurt contains 10gms of protein which makes greek yogurt, one of the best superfoods for hair.

4. Chicken breast

If you are non-vegetarian then the chicken breast is the best protein source for you.

Fill your diet with Iron:

Did you know lack of iron is the major reason behind the falling of hair? Well, consume spinach, legumes, lentils, and all the green leafy vegetables like broccoli and salad green to make your follicles strong. Spinach is an excellent food for hair as it is rich in iron, vitamin A, beta carotene, folate, and Vitamin C. They strengthen your hair and keep your hair moisturized. Kale is another excellent choice.

5. Spinach

Spinach is a good source of iron as 100gm of spinach contains 2.71 mg of iron. It is loaded with other nutrients like vitamin A, vitamin C, and folate, which are essential for healthy hair growth.

6. Red meat

Red meat is another good source of iron that helps in hair growth. A deficiency of iron can make your hair weak and promotes hair fall. So, include red meat in your food to avoid this.

7. Tofu 

If you are vegetarian, you can eat tofu in place of red meat. It is also one of the best sources of iron and helps in hair growth.

Support your iron-rich diet with Vitamin C:

Vitamin C increases the absorption of iron so make sure you are eating citrus fruits like guava, oranges, papaya, strawberries, and sweet potatoes. One lime a day can help you grow hair like never before. Vitamin C produces collagen which strengthens the capillaries that supply blood to the hair shafts. It is the best food for hair growth and helps to prevent the breakage of hair.

8. Berries

Any berries, either red berries or blueberries are good sources of vitamin C and vitamin C is necessary to stop hair fall. They are rich in antioxidants, which can help protect hair follicles from damage and promote healthy hair growth. So, you can eat berries to stop hairs from falling.

9. Sweet Pepper or Bell Pepper

Raw sweet pepper is a good source of vitamin C, Calcium, and vitamin A. All of these are required for healthy hair.

10. Radishes 

Radishes are also a good source of vitamin C. You can either include it in your meals or you can make a mask and apply it to your hair.

11. Guava 

Did you know Guava has more vitamin C than Oranges? This superfood is best for hair growth.

Include Omega 3 fatty acids in your food:

Omega 3 is not produced by our body so it is necessary to supplement it in our diet using almonds and walnuts. Flax seeds are great too. All these foods can help to produce thick hair. Salmon, herring, trout, and pumpkin seeds can be included too which help us to attain shiny hair.

12. Walnuts

Walnuts are a good source of Omega-3, iron, and Calcium. All of these are necessary for healthy hair. So, it is a portion of good food for healthy hair.

Read More, about nuts that are good for health

13. Fatty Fish

Fatty fish like salmon, trout, sardines, tuna, and mackerel have fat-soluble vitamin D and Omega 3. The high Omega 3 in fatty fish helps in promoting hair growth.

14. Flax Seeds

Flax seeds are a rich source of Omega-3 fatty acids which are essential for healthy hair growth. You can either include it in your diet or make a flaxseed gel and apply it to your hair.

Read More, about the health benefits of flaxseed

Have Vitamin-A rich foods:

Vitamin A is needed to produce sebum which keeps the scalp moisturized and acts as a natural conditioner. Have lots and lots of carrots every day to have healthy hair. There are many other benefits of carrots too thus it is a very healthy part of our diet. Sweet potatoes are rich too and can provide life to dull hair. Cantaloupe and mangoes too can be included in our diet as they are good food for hair growth and thickness.

15. Sweet Potatoes

They are a good source of beta-carotene, which can be converted to vitamin A in the body, promoting healthy hair growth. It is also beneficial for the eyes.

16. Winter squash

The winter squash includes spaghetti squash, acorn squash, and pumpkins which have a high content of vitamins A and C, iron, and riboflavin. This is beneficial for hair growth.

Also read: Home Remedies for Skin Care in Winter

Enrich your diet with Zinc and Selenium:

To avoid dry, flaky scalps oysters and eggs should be included in our diet. Fortified cereals and whole grains are great too for healthy hair. Include these foods for healthy hair in your daily diet.

17. Seeds

The seeds include essential amino acids and minerals, including calcium, zinc, copper, and magnesium which are important for hair. If you are vegetarian then seeds are important to include in your diet.

18. Oysters

The oyster has zinc and selenium about 605% of the RDI and 91% of the RDI resp. which is good for hair growth.

19. Beans

Beans are also good for hair as it has zinc and selenium in high ratio. Try to include it in your diet often.

Consume Vitamin E:

Nuts and seeds are good sources of vitamin E, zinc, and selenium. Nuts and avocado strengthen our hair follicles providing Vitamin E. It also protects our hair from damage.

20. Avocadoes

Avocado is one of the most healthy fruit. It is low in calories and has almost 20 vitamins and minerals which is very beneficial for hair and health. It is rich in vitamin E, which can help improve the overall health of the scalp and promote hair growth.

21. Almonds

Everyone knows that almonds are high in vitamin E. Eating two almonds daily helps in good health as well as stops hair fall.

Spermidine-based Food

The study shows that eating Spermidine-based Food prolongs the anagen phase of hair follicles in humans. The Anagen is the phase of hair follicles when the root of the hair divides rapidly. During this phase, the hair may grow up to 1cm in 28 days.

22. Soybeans

The soybeans have 190g of spermidine. So, this superfood is very helpful in hair growth.

23. Do not forget Biotin in your diet:

Biotin is a water-soluble B vitamin. Well, there is no food that contains biotin as our body makes it itself. The body needs protein to convert it into Biotin. So, to avoid brittle hair and hair loss include biotin-rich foods such as whole grains, liver, egg yolk, soy flour, and yeast.

Biotin is required for cell proliferation and produces amino acids which are required for the growth of hair.

Also Read: How to Get Rid of Pimples After Waxing Arms and Face

24. Include Cinnamon in your diet:

Cinnamon is great for the circulation of blood which provides oxygen and nutrients to the hair follicles. This leads to healthy hair and stops hair falls.

25. Aloe Vera juice and Amla juice:

Aloe Vera juice and Amla (Indian Gooseberry) juice are ancient Indian methods for having well-nourished hair, skin, and a properly functioning body.

Also Read, Aloe Vera hair mask for hair growth

These are food for hair growth and thickness that you should include in your daily diet. Along with this, drink lots of water and avoid smoking and alcohol consumption to have healthy hair. Be careful not to crash diet and avoid sugar-rich foods. Junk food is also harmful to hair. So, always have a proper diet to preserve the ‘beautiful you.

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Owner & Editor of OptimisticGirls, Deepika has 8 years of experience in the digital marketing space specializing in the subjects of Technology, Natural Skincare & Haircare, Home Remedies, and Travel. She is the Digital Marketing Manager at Techlomedia Internet and writes tech-based articles on

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