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 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 is what you need right now.

25 Best Foods For Healthy Hair

Enrich your diet with Protein:

food for healthy hairs

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, dairy products to nourish your hair well. They help to increase the blood circulation and prevent thinning and loss of hair.

1. Egg

Egg is very high in protein which is good for hair. You can either eat it or make a hair mask. Both the 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 hairs healthy and helps in hair growth.

3. Greek yogurt

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

4. Chicken breast

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

Fill your diet with Iron:

food for hair growth and thickness

Did you know lack of iron is the major reason behind falling of hair? Well consume spinach, legumes, lentils, 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

Spinah is the good source of iron as 100gm of spinach contains 2.71 mg of iron.

6. Red meat

Red meat is another good source of iron that helps in hair growth. Deficiency of iron can make your hairs 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 source of iron and helps in hair growth.

Support your iron-rich diet with Vitamin C:

food for hair growth faster

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 breakage of hair .

8. Berries

Any berries, either red berries or blue berries are good source of vitamin C and vitamin C is necessary to stop hair fall. So, you can eat berries to stop hairs from falling.

9. Sweet Pepper or Bell Pepper

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

10. Radishes 

Radishes is also a good source of vitamin C. You can either include it in your meals or you can make a mask and apply it on your hairs.

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:

food for hair growth faster

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, pumpkin seeds can be included too which help us to attain shiny hair.

12. Walnuts

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

Read More, nuts that are good for health

13. Fatty Fish

Fatty fish like salmon, trout, sardines, tuna, and mackerel has 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 on your hairs.

Read More, health benefits of flaxseed

Have Vitamin A rich foods:

diet for healthy hair

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

100gms of Cooked Sweet Potatoes contains 283% vitamin A which is necessary for hair growth. That’s why eating sweet potatoes is beneficial for hairs as well as eyes.

16. Winter squash

The winter squash includes spaghetti squash, acorn squash and pumpkins which have 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:

how to make hair healthy

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

17. Seeds

The seeds includes essential amino acids and minerals, including calcium, zinc, copper and magnesium which are important for hairs. 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 hairs as it has zinc and selenium in high ratio. Try to include it in your diet often.

Consume Vitamin E:

nutrients for hair growth

Nuts and avocado strengthen our hair follicles providing Vitamin E. It also protects our hair from damages.

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 hairs and health.

21. Almonds

Everyone knows that almonds is high in vitamin E. Eating two almonds daily helps in god health as well as it stops hair fall.

Spermidine-based Food

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 the 1cm in 28 days.

22. Soyabeans

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

23. Do not forget Biotin in your diet:

what to eat for good hair

Biotin is a water-soluble B vitamin. Well, there is no food which 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 growth of hair.

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

24. Include Cinnamon in your diet:

food for hair growth

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 for hairs

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 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 for hairs. 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, Lifestyle, Home Remedies, and Travel. She founded Optimistic Girls in 2016 and has been perfecting her digital footprint and sharing her beauty experiences, product reviews, and home remedies advice ever since. Deepika is also the Travel Editor of and is known for her original travel guides, experiences, and reviews. She is the Digital Marketing Manager at Techlomedia Internet and writes tech-based articles on As a writer, Deepika is known for tech articles, product reviews, travel guides and reviews, natural beauty trends, and lifestyle advice for women on the go.

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