19 Foods For Hair Growth That You Should Know

We all want shiny, smooth, and healthy hair that catches everyone’s eye. Sadly, factors like ageing, hormonal imbalance, and nutrient deficiency may take away this very important feature.

Although it is not in our hands to control ageing, we could certainly take care of the dietary needs for healthy hair.

Taking care of dietary needs and healthy eating habits may control hair fall, and provide shine, smoothness, and strength to our hair. Some foods may also take good care of the scalp and promote hair growth.

If you also wish to unlock the dietary secret of food items for hair growth, stick to this article to find out.


Foods For Hair Growth

  1. Eggs

    Eggs may have not just one but numerous hair-friendly nutrients. The first most vital nutrient present in abundance in eggs is protein. Hair follicles need protein to grow. A lack of protein may cause hair fall, breakage, and damage.

    Eggs also contain a compound called biotin. You might be familiar with this one as an ingredient in hair products. It is vital for the production of the protein keratin which ensures smooth hair.

    Besides this, eggs also contain zinc, vitamin A, selenium, and vitamin C which provide additional support for hair protection and growth.

  2. Spinach

    This leafy green is a good choice for countless reasons. It blends in perfectly with all recipes like soups, sauteed veggies, and even smoothies. It is loaded with a richness of iron, vitamins A, C, and folate.

    These extend their benefits in hair growth. Iron deficiency could be linked to hair loss. Spinach may aid enough in getting away with this risk as it is a promising source of iron.

    Iron helps circulate oxygen to the entire body. So it enriches the scalp with enough blood circulation while boosting metabolism.

    The vitamin A content of spinach( 20 per cent of the daily recommended value of vitamin A per 30 grams) is highly beneficial for the hair. It may aid in the growth and repair of hair.

    Before loading up on vitamin A consumption, remember that excess may lead to hair fall.

  3. Sweet Potatoes

    It may not directly provide hair-healthy vitamin A. However, it is rich in the pigment beta carotene which is converted by the body into vitamin A.

    A medium-sized sweet potato may help meet about double the daily needs for vitamin A.

  4. Avocados

    Avocados are a fruit that never disappoints. It continues to thrive as healthy even for hair. It contains a substantial amount of vitamin E. Thus, it may prevent the damage caused to the scalp due to oxidative stress (free radicals).

    Vitamin E may also prove useful for improving hair health. It could deeply moisturise the scalp, tame frizzy hair and strengthen hair. It may also repair damaged hair, and split ends while reducing hair loss.

    A study has also shown that using vitamin E substances for about 8 months helps improve hair growth.

  5. Almond

    Almonds are satiety-boosting, convenient to carry and could be a better-snacking option. It may help you control hair loss while simultaneously boosting hair growth. It contains omega-3, omega-6 fatty acids and vitamin E.

    These three act as moisturizers, nourishing the scalp and promoting hair growth. Besides, vitamins A, B1 and B6 add up to the advantage by encouraging long and strong hair. You could also trade the nuts for its butter i.e. almond butter.

  6. Salmon

    This top-notch fatty fish offers much more than its smoky taste and attractive pink colour. Salmon is rich in omega-3 fatty acids.

    Their anti-inflammatory effect may help lower hair shedding. Not just this, it may also give your hair a naturally smooth and shiny look.

    Another nutrient present in salmon that may work wonders for hair follicles is vitamin D. It may boost the growth rate and prevent bald spots.

  7. Tangerines

    This citrus fruit may help you attain your healthy hair growth goal with a sweet-sour punch. The vitamin C content present in this fruit may improve the chances of iron absorption.

    Including enough vitamin C in the diet along with iron-rich foods like spinach and tofu may help sway away the risk of iron deficiency. Thus, hair growth might be boosted by its consumption.

  8. Greek Yoghurt

    Besides probiotics, Greek yoghurt provides many more nutrients that are beneficial for the body. When we talk of hair growth, the protein richness of Greek yoghurt couldn’t be overlooked.

    It may also improve blood circulation to the scalp due to pantothenic acid. This acid is better known as vitamin B5. It may improve hair growth while reducing shedding, thinning and damage.

  9. Guavas

    Guavas are an underrated fruit when it comes to the benefits it provides. We all know about oranges as a vitamin C source, but in reality, guavas have a much more concentration of this vitamin.

    So it may help with iron absorption better. Hence, it is also a food ideal for hair growth.

  10. Blueberries

    Blueberries contain proanthocyanidins which are known to promote hair epithelial cell growth. It might regulate the hair cycle and may promote hair follicle growth.

    The antioxidants present in blueberries may also promote a healthy scalp. It wards off free radical damage and might boost blood circulation. Vitamin B could also contribute its part in healthy hair growth.

  11. Carrots

    Like other orange fruits and veggies, carrot plays a part in hair growth. The reason for this colour of fruit and vegetables being healthy for hair is the pigment beta carotene. It not only provides colour but acts as a source of vitamin A for the body.

    When beta carotene is converted to vitamin A, it may assist in repairing dull damaged hair and budding new baby hair.

  12. Chickpeas

    Chickpeas contain folate in good amounts. This vitamin is a key component in the production of red blood cells. Thus, your scalp may keep getting the much-needed blood supply for hair growth.

    Moreover, folate may also reduce the chances of premature greying while adding volume to hair. Somewhat similar is the benefit of lentils for hair.

  13. Walnuts

    Several nuts help nourish the hair while providing nutrition. You may not feel the need to eat much due to its satiety-boosting property along with nutrition to avoid deficiency.

    Thus, walnuts are easy-to-carry nuts for hair growth. Therefore, walnuts might be pro-choice for hair growth.

    This nut is rich in omega-3 and omega-6 fatty acids. So, not only it holds the potential to boost hair growth due to a healthy scalp but also the eyebrows.

  14. Peanut Butter

    The rich creamy butter is just as beneficial for hair as its fellow nut butter i.e almond butter. It also contains vitamin E which is an essential requirement of hair, skin and nails. Not only boosts hair growth but may also assist in repair.

  15. Red Peppers

    Who does not like the hot and chilly flavour of red peppers? But beyond the taste are its appealing benefits for hair.

    Only half a cup of red peppers helps attain the goal of the daily required value of vitamin C. This vitamin helps better iron absorption from foods and hence a healthier hair growth rate.

  16. Whole Grain Cereal

    Starting the day with something healthy is not just a demand for a good energy supply but it benefits the overall body. Fortified cereal is packed with the daily required value of iron which is good for the hair.

  17. Black Beans

    Not just vitamin C, lysine also assists in better iron uptake. Additionally, it promotes zinc absorption. Black beans could provide lysine which may also supports healthy hair growth.

  18. Lean Poultry

    Meats may promote hair thickness and growth. Opt for lean cuts like chicken and turkey rather than the ones with saturated fats because they could provide many other benefits to the body.

  19. Fenugreek seeds

    Fenugreek seeds may not provide a blissful feast for taste buds but may act as a nourishing source for hair. Apart from this, it could also be useful for providing other health benefits.

    Not just fenugreek seeds, several other alternatives like sunflower seeds, flaxseed and pumpkin seeds may also do the needful.


Everyone experiences shedding or hair thinning in a particular season or stage of their life span. Losing a little hair may not be such a big concern till the hair growth starts getting hampered.

Although medical conditions and ageing are certain factors out of our control, a healthy diet is not. Eating balanced meals and taking special care of consuming enough iron, vitamins A, E, C and magnesium should be given importance.

Besides, one should fulfil the nutrient needs of food till medical experts may suggest. Otherwise, an excess of nutrients like biotin and vitamin A may cause hair loss.