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Foods That Help Hair Growth


The growth of your hair majorly depends on factors like genes, age, diet, and health. While you can’t stop aging and can not modify your genes either, diet is what you have in your hands! You can surely take care of that. A diet full of nutrients can boost your hair growth. Mindful eating is the key to healthy and long hair. 

Given underneath are some of the nutrition-packed foods that will promote your hair growth.



An omega-3 fatty acid directly links to hair growth. Salmon, mackerel, and herring are rich sources of fatty acids that promote your hair growth. Research done on 120 female subjects revealed that consuming omega-three fatty acids supplements and antioxidants reduces hair fall significantly and increases hair density. 

Speaking of nutrients, salmon fish is also a rich source of selenium, vitamin D3, vitamin B, and protein. However, it is not a proven formula. More research is required to establish a direct relationship between hair growth and omega-three fatty acids. 


Beneficial vitamins and compounds are in berries which can facilitate hair improvement. In addition, berries are full of vitamin C, which has powerful antioxidant properties. Antioxidants are proven to support and safeguard hair follicles against harm from toxic molecules listed as free radicals. The molecules are there in the body and the environment naturally. The body requires vitamin C to make protein collagen, which supports and boosts hair quality to prevent splitting and brittle hair.   Furthermore, vitamin C enables the body to expend iron from your food intake. A lesser amount of iron can cause anemia related to hair loss.


A green and nutritious vegetable full of valuable nutrients such as iron,  folate, and vitamin A and C. Altogether, they make a difference in enhancing hair quality. Vitamin A enables the skin glands to produce sebum. It’s an oily substance that moisturizes the scalp to keep hair firm and bouncy. 

Spinach is an excellent source of plant-based iron, essential for hair growth. Iron facilitates red blood cells to carry oxygen throughout the body to provide energy to your metabolism. Moreover, iron deficiencies are associated with hair loss.

Sweet Potatoes

Did you know sweet potatoes are full of beta-carotene? As a result, our body derives vitamin A from this nutrient, boosting our hair growth. Vitamin A prevents hair follicles from regressing and speeds up your hair development. 


A significant source of biotin and protein is eggs, and these two nutrients may improve hair growth. Consuming sufficient protein Is essential for hair growth due to hair follicles created of protein. 

Biotin is essential for keratin production, a hair protein, and due to its vital qualities, biotin supplements are great for hair improvement. According to studies, this hair protein can enhance hair health in deficient biotin individuals. Limited evidence shows that having biotin promotes hair growth in healthy persons. Eggs provide a substantial amount of selenium zinc and several hair supplements. Due to their high nutrient values, eggs are considered one of the great diets to consume for the perfect hair growth.


Avocados are a rich source of vitamin E. One avocado can meet 21% of your daily requirement of vitamin E, which is 200 grams. Vitamin E and vitamin C are excellent antioxidants that help in preventing the hair from free radical attack. Vitamin E not just protects hair but your skin and scalp as well. Stress and chemicals damage the scalp, hair strands and adversely affect our skin. Vitamin prevents loss of hair follicles resulting in thick hair. 

Avocados are full of fatty acids, an essential building block of your cells, but the body doesn’t produce. So you have to fulfill the deficiency of fatty acids by consuming either supplements or avocados to prevent hair loss. 


Nuts are full of fatty acids, vitamins, and zinc. Studies show that hair loss is directly linked to a deficiency of these essential nutrients. Nuts are yummy; everyone loves to munch on them and are super handy when it comes to providing quick nutrition to your hair. 

Nuts are also responsible for lowering the risk of heart ailments and many other benefits besides promoting hair growth. In a nutshell, nuts are incredibly good for your health and a must-have on your plate. 

The Bottom Line

What goes inside your stomach defines your health. Lack of nutrition and poor diet can make you lose hair speedily. Add foods like sweet potatoes, nuts, avocados, eggs, spinach, berries, and salmon fish to your diet and meet your daily dose of fatty acids, zinc, and vitamins A, C, D, E to boost your growth and prevent damage. Try these foods and see the fantastic results!


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