16 Best Foods For Hair Growth You Should Be Eating Daily

Some foods can do wonders in growing healthy, long, and lustrous tresses!

Medically reviewed by Dr. Shruti Chavan, MBBS Dr. Shruti Chavan Dr. Shruti ChavanMBBS linkedin_iconinsta_icon
Written by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma linkedin_icon Experience: 7 years
Edited by , MA (English Literature) Ramona Sinha MA (English Literature) linkedin_icon Experience: 11 years
Fact-checked by , Integrated MA Medha Deb Integrated MA linkedin_icon Experience: 5 years
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Long, strong, and thick hair is everyone’s dream. Make it come true with foods for hair growth. These foods are rich in protein, vitamins, and minerals that are required to keep your tresses lustrous and healthy. These foods also help promote hair growth naturally while keeping the strands tangle-free and soft from roots to tips. In this post, learn about which foods can help with your hair growth and solve half of your hair problems. Read on!

What Are The Best Foods For Hair Growth?

1. Eggs

Eggs are packed with protein and are often used in hair masks and other hair care products. A study showed that egg yolk stimulated hair growth in human dermal papilla cellsi  Particular types of cells present at the bottom of hair follicles that are important for hair growth and regeneration. (1). Eggs are also rich in biotin that is essential for keratin (hair protein) production. Biotin may improve hair health (2). The selenium and zinc in eggs may also promote healthy hair. Anecdotal evidence suggests that eggs can make hair shinier and stronger and prevent brittleness and breakage.

2. Leafy Greens

Leafy green vegetables contain nutrients like folic acid and biotin that help maintain healthy hair (3). Spinach is rich in vitamin C, iron, and folate that may promote hair growth. Spinach is also rich in vitamin A (4). Studies show that vitamin A and its derivatives help in the development and maintenance of sebaceous glandsi  Tiny glands underneath the surface of the skin that produce sebum, which acts as a natural lubricant and barrier for the skin and hair. (5).

3. Avocado

Avocados are nutrient-rich and versatile fruits. They are rich in vitamin B12, riboflavin, vitamins C and A, folate, iron, niacin, and vitamin B6. They also contain trace amounts of zinc (6). All these nutrients aid hair growth (7). Avocado has antioxidant properties thanks to its polyphenolsi  A group of natural plant-based compounds that have antioxidant properties and may prevent or delay serious diseases, such as cancer. , carotenoidsi  A set of pigments that exist naturally and render many plants their yellow, orange, and red colors. , and vitamins B and E that help strengthen the hair strands (8), (9), (10).

These antioxidant properties help reduce free radical production and can also prevent premature graying of hair. Also, avocado could have use as a hair conditioner (11). Its oleic acid may help strengthen each hair shaft from inside out and even prevent hair breakage. However, more research is warranted in this regard.

protip_icon Quick Tip

You can eat this delicious fruit as a spread on your bread or as a topping on your salad or soup. You can even incorporate it into a healthy smoothie or as a substitute for mayonnaise and sour cream.

4. Berries

Woman eating berries to prevent hair loss
Image: Shutterstock

Berries have a high content of vitamin C (12). Vitamin C also helps with iron absorption. It helps combat hair loss in those with iron deficiency (7). Studies show that saw palmetto berries may help stimulate hair growth (13). Black raspberry extracts may also help reduce hair loss due to alopecia (14).

5. Fish

Fish contains omega-3 fatty acids that can help improve hair health. The omega-3 acids can help inhibit 5-alpha-reductase that produces the hormone that may cause hair loss (15). Fish oil supplements are often used to improve hair quality. Fish like tuna are also rich in protein and are often added to diets to promote hair health.

Salmon fish is packed with omega-3 fatty acids. It also is rich in vitamin D (16). Vitamin D supplementation may help treat male and female pattern hair loss (17). Consumption of food sources high in omega-3 fatty acids is essential as your body cannot produce these healthy fats.

6. Legumes

Legumes are rich in protein (18). They contain genistein, which can inhibit 5-alpha-reductase activity (19). Legumes also contain zinc. Zinc deficiency may make hair brittle (20). Beans are a good source of iron (21). Iron deficiency may hinder follicular matrix celli  Cells in the matrix near the bottom of the hair follicles that help promote the growth of hair shafts. proliferation (22).

7. Nuts

Brazil nuts are rich in selenium that may help keep the scalp and hair healthy (23). Nuts (like peanuts) are also rich in protein, minerals, and other important phenolic compounds (24). These nutrients may also promote hair health. However, more research is warranted in this regard.

Almonds, walnuts, and cashew nuts are rich in zinc too (25). They may promote hair health as well.

Walnuts are rich in alpha-linolenic acid (an omega-3 fatty acid), and deficiency of this nutrient may lead to scalp hair loss (26), (27).

8. Oysters

Woman enjoying oysters for vitamin intake
Image: Shutterstock

Oysters contain vitamins A, B, and C (28). They also are rich sources of zinc (29). Zinc deficiencies are often linked to hair falling. In one study, zinc supplementation was found to induce hair growth in patients with alopecia (30).

9. Seeds

Fenugreek seeds have been studied to stimulate hair growth (31). In a study, fenugreek hair tonic was found to aid hair growth in rabbits (32). Pumpkin seed oil was also found to stimulate hair growth in men with androgenic alopecia (33). Flaxseed oil showed significant hair growth stimulation in rabbits (34). Anecdotal evidence suggests that sunflower seeds can help improve hair quality.

10. Sweet Potatoes

Sweet potatoes contain iron, zinc, and calcium (35). They may help reduce hair loss caused due to nutrient deficiencies. They also have antioxidant properties thanks to their phenolic compounds (36). These may reduce hair fall associated with stress and free radical damage.

11. Tropical Fruits

Dragon fruit can help improve hair health (37). It is rich in vitamin C, which is known to offer protection from photoaging (38). The anti-photoaging properties of vitamin C on hair are yet to be studied. Mangoes and guava may also help improve hair health. They are rich in vitamins A and C. These vitamins help induce hair growth. They are also known to help with sebum production, which improves hair health (39), (40). Other tropical fruits like cherries and grapes can also help boost hair health.

12. Whole Grains

Woman preparing whole grains breakfast for hair growth
Image: Shutterstock

Biotin is found in cereal grains and may help reduce hair loss due to biotin deficiency (41). Whole grains also contain zinc, iron, and vitamin B (42). These nutrients also may promote hair health.

13. Chicken

The protein in lean meats like chicken or turkey helps strengthen hair follicles and aids hair growth. Chicken is rich in iron, which helps the red blood cells deliver oxygen to all parts of your body (43), (44). Chicken contains ferritin, which stores iron (45). The presence of ferritin in red meat may also make it an ideal food for hair health. However, more research is warranted in this regard.

14. Yogurt

Unsweetened yogurt is not only full of protein but also rich in probiotics. Probiotics are good bacteria that help absorb nutrients in your body (46). Dairy products like Greek yogurt is rich in vitamin B5 (47). Vitamin B5 may help with hair growth, though more studies are warranted.

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You can consume yogurt as a topping for soups and chili or as a spread on bread or crackers. You can also consume it for breakfast with nuts, seeds, or berries.

15. Beans

Beans are a rich source of protein that is essential for hair growth. They contain zinc, iron, and biotin too (48). Soybeans contain spermidine, an important compound that prolongs the active phase of hair growth (49), (50).

16. Silica-Rich Foods

Silica is a mineral that offers numerous benefits for hair growth. It delivers essential nutrients to the scalp and hair follicles and helps reduce hair loss (51). In a study involving 48 women with fine hair, intake of 10 mg of silicon for 9 months resulted in stronger and thicker hair strands (52). You can incorporate foods rich in silica in your diet. These include bananas, leafy greens, and brown rice. Consume them in addition to other healthier food options. Additionally, you can take silica supplements too, as these are usually derived from sources like bamboo or the horsetail plant.

Fats, vitamins, and minerals are essential for maintaining healthy hair. In the next section, you will find the importance of these nutrients along with their dietary sources.

Nutrients For Hair Growth

Green veggies give vitamins for hair growth
Image: Shutterstock
  • Vitamin D

Vitamin D plays a major role in hair production and may also help create new hair follicles (53). Your body produces vitamin D when exposed to sun rays. It is also available in salmon, cod liver oil, mushrooms, and certain fortified foods.

  • Vitamin E

Vitamin E has antioxidant properties that protect against oxidative stress. In one study, patients with alopecia (patchy hair loss) experienced a 34.5% increase in hair growth after vitamin E supplementation (54). Avocado, sunflower seeds, almonds, spinach, broccoli, wheat germ, and hazelnuts are rich in vitamin E.

  • Iron

Foods with iron are essential for supporting healthy hair growth. Iron helps red blood cells to carry oxygen to body cells. Iron-deficiency anemia is a particularly common cause of hair loss in many women (55). Dietary sources of iron include clams, oysters, eggs, lentils, red meat, and spinach.

  • Vitamin C

Vitamin C supports collagen production in the body, which is involved in the structural makeup of your hair (7). Oranges, guava, blackcurrants, broccoli, papaya, strawberries, blueberries, sweet pepper, kiwi, tangerines, and sweet potato are rich vitamin C sources.

  • Omega-3 fatty acids

Omega-3 fatty acids play a major role in hair growth. They also keep your scalp and hair hydrated (15). Fatty fish like salmon, trout, herring, sardines, and mackerel, as well as flaxseeds, avocado, chia seeds, oats, walnuts, and pumpkin seeds, are rich sources of omega-3 fatty acids.

  • Biotin

Biotin is a water-soluble B vitamin that supports hair growth (2). Dietary sources of biotin include liver, egg yolk, yeast, and whole grains.

  • Zinc

Zinc is a trace mineral that helps in hair growth and repair (20). Zinc deficiency can lead to a dry, flaky scalp. However, anecdotal evidence suggests that excess zinc intake (>40 mg per day) may cause hair loss. Whole grains, oysters, spinach, fortified cereals, lentils, eggs, and pumpkin seeds are rich sources of zinc.

  • Niacin

This B-vitamin may also play a role in hair growth. Anecdotal evidence suggests that it supports moisture balance for a healthy scalp. Dietary sources of this vitamin include eggs, nuts, mushrooms, tuna, and beef.

Imane Belle, a YouTuber, emphasizes the connection between nutrition and hair health. She says, “I wouldn’t have been able to improve my hair loss if it wasn’t for my diet and nutrition (i).” She emphasizes a morning routine of mint tea and a nutrient-packed smoothie, includes a gluten-free, protein-rich lunch, and ends the day with a nutritious salmon dinner. Supplements and a focus on gluten-free options contribute to her improved hair health.

We saw foods that can boost your hair growth. There also are certain foods that may negatively affect your hair growth. Check them out in the following section.

Foods You Should Avoid For Healthy Hair Growth

Woman eating cake must avoid sugar intake for hair growth
Image: Shutterstock
  • Alcohol

Consumption of alcohol decreases the levels of zinc in the body, leading to zinc deficiency (56). This may lead to hair loss.

  • Sugar

Moderate consumption of sugar does not necessarily cause hair loss. However, excess intake through cakes, white bread and pasta, pastries, and other refined starches may lead to hair loss. Further studies are warranted in this regard.

Other Factors That Affect Hair Growth

A few other factors that may affect hair growth include aging, stress, thyroid issues, childbirth, menopause, genes, chronic illness, and malnutrition.

Infographic: Lifestyle Tips To Boost Hair Growth

Nutrition is crucial in keeping your mane healthy and boosting its growth. However, some lifestyle tips may also prove handy to nourish your tresses and strengthen the hair follicles. Check out the infographic below to learn easy-to-follow everyday tips to boost hair growth.

life style tips to boost hair growth (infographic)

Illustration: StyleCraze Design Team

The saying “You are what you eat” couldn’t be more true for hair. If you eat a healthy diet and nutrient-rich foods, your hair will be beautiful and strong. In fact, in many cases, hair loss is caused due to some nutrient deficiency that can be remedied easily. The best foods for hair growth are eggs, leafy greens, avocado, berries, fish, legumes, nuts, oysters, seeds, sweet potatoes, tropical fruits, whole grains, chicken, yogurt, and beans. All of these foods contain vitamins, minerals, proteins, and other nutrients that are essential for healthy hair growth. You should stay away from alcohol and sugary foods to keep your hair looking luscious.

Frequently Asked Questions

Is coffee good for hair growth?

Yes. Coffee contains caffeine, which stimulates matrix cells in your scalp to divide, thus promoting hair growth. Caffeine also reduces moisture loss from the scalp, thus stimulating healthy hair cell production. Coffee also fights against hair loss.

Is banana good for hair growth?

Yes. Banana improves your hair health, making it shiny, nourished, and protected from damage and microbial infections. Hair growth occurs when your hair is healthy.

Is aloe vera good for hair growth?

Aloe vera is a common ingredient for stimulating hair growth in Ayurveda. Anecdotal evidence suggests that aloe vera stimulates better blood circulation, which promotes hair growth.

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Key Takeaways

  • Eggs, leafy greens, avocados, berries, fish, legumes, nuts, and oysters are some of the best foods for hair growth.
  • Vitamins C, D, and E, iron, omega-3 fatty acids, zinc, biotin, and niacin promote hair growth.
  • Avoid alcohol and consume a moderate amount of sugar to achieve healthy hair.
foods for hair growth

Image: Stable Diffusion/StyleCraze Design Team

Personal Experience: Source


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  1. Naturally Occurring Hair Growth Peptide: Water-Soluble Chicken Egg Yolk Peptides Stimulate Hair Growth Through Induction of Vascular Endothelial Growth Factor Production.
  2. A Review of the Use of Biotin for Hair Loss
  3. Diet and hair loss: effects of nutrient deficiency and supplement use
  4. Spinach or carrots can supply significant amounts of vitamin A as assessed by feeding with intrinsically deuterated vegetables
  5. Endogenous retinoids in the hair follicle and sebaceous gland
  6. Hass Avocado Composition and Potential Health Effects
  7. The Role of Vitamins and Minerals in Hair Loss: A Review
  8. The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits
  9. Effects of Tocotrienol Supplementation on Hair Growth in Human Volunteers
  10. Biotin and biotinidase deficiency
  12. Bioactive Compounds and Antioxidant Activity in Different Types of Berries
  14. Hair loss: A review of the role of food bioactive compounds
  15. Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways
  16. An Evaluation of the Vitamin D3 Content in Fish: Is the Vitamin D Content Adequate to Satisfy the Dietary Requirement for Vitamin D?
  17. The Role of Vitamin D in Non-Scarring Alopecia
  18. Legumes: Health Benefits and Culinary Approaches to Increase Intake
  19. Legumes and soybeans: overview of their nutritional profiles and health effects
  20. Zinc Deficiency
  21. Iron absorption from beans with different contents of iron, evaluated by stable isotopes
  22. Micronutrients in hair loss
  23. Selenium
  24. Health benefits of nut consumption
  25. Evaluation of the content and bioaccessibility of iron, zinc, calcium and magnesium from groats, rice, leguminous grains and nuts
  26. Scientific Processing of Walnuts Necessary for Amazing Health Benefits
  27. Diet and hair loss: effects of nutrient deficiency and supplement use
  29. Nutraceutical potential of Oyster
  30. The therapeutic effect and the changed serum zinc level after zinc supplementation in alopecia areata patients who had a low serum zinc level
  31. Fenugreek+micronutrients: Efficacy of a food supplement against hair loss
  33. Effect of Pumpkin Seed Oil on Hair Growth in Men with Androgenetic Alopecia: A Randomized, Double-Blind, Placebo-Controlled Trial
  34. Effects of Linum usitatissimum L. ingestion and oil topical application on hair growth in rabbit
  35. Study of Sweet Potato ( Ipomea batatas Lam) Foods for Indigenous Consumption Through Chemical and Anti-Nutritive Analysis in Kwara State, Nigeria
  36. Antioxidative components of sweet potatoes
  37. Dragon fruit: a potential source for nutritional security
  38. Exploring the Potential Use of Hylocereus polyrhizus Peels as a Source of Cosmeceutical Sunscreen Agent for Its Antioxidant and Photoprotective Properties
  39. Dietary vitamin A regulates wingless-related MMTV integration site signaling to alter the hair cycle
  40. Endogenous retinoids in the hair follicle and sebaceous gland
  41. A Review of the Use of Biotin for Hair Loss
  42. How Important are Cereals and Cereal Products in the Average Polish Diet?
  43. Oxygen Transport
  44. Total and haem iron content lean meat cuts and the contribution to the diet
  45. Ferritin for the Clinician
  46. Yoghurt
  47. Pantothenic Acid
  48. Iron and zinc retention in common beans (Phaseolus vulgaris L.) after home cooking
  49. A spermidine-based nutritional supplement prolongs the anagen phase of hair follicles in humans: a randomized, placebo-controlled, double-blind study
  50. Spermidine promotes human hair growth and is a novel modulator of human epithelial stem cell functions
  51. Use of silicon for skin and hair care: an approach of chemical forms available and efficacy*
  52. Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair
  53. Vitamin D in trichology: a comprehensive review of the role of Vitamin D and its receptor in hair and scalp disorders.
  54. Effects of tocotrienol supplementation on hair growth in human volunteers
  55. Iron deficiency in female pattern hair loss, chronic telogen effluvium, and control groups
  56. Zinc deficiency as a mediator of toxic effects of alcohol abuse
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Dr. Shruti Chavan is a consulting dermatologist at Dr.Sheth's Skin and Hair Clinic since 6 years. She is a co-committee member of CDSI (Cosmetic dermatologist Society of India). She is highly skilled in non-surgical facial skin rejuvenation and face lift by the use of injection treatments and lasers.

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Arshiya Syeda
Arshiya SyedaSenior Editor
Arshiya Syeda is a senior editor at StyleCraze with 7 years of experience. Prior to that, she was a content writer and combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Ramona is an editor at StyleCraze with 11 years of experience in writing and editing. She has authored over 200 articles on skin and hair care. She graduated from the University of Calcutta, West Bengal, and did her post-graduation from the University of Kalyani, West Bengal.

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Medha Deb
Medha DebCommerce Editor
Medha Deb is a commerce editor with a master's degree in applied linguistics from the University of Hyderabad, which has allowed her to develop a deep understanding of language and its application in various contexts. She specializes in the areas of beauty, health, and wellness and is committed to ensuring that the content on the website is of the highest quality.

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