Diet For Hair Growth: 12 Foods To Help Your Hair Grow Back

Because what you eat also contributes a lot to boosting healthy hair growth.

Medically reviewed by Dr. Mamtha Tandle, BAMS, PGDC Dr. Mamtha Tandle Dr. Mamtha TandleBAMS, PGDC
Written by , B.Desgn, ISSA Certified Specialist In Fitness & Nutrition Tanya Choudhary B.Desgn, ISSA Certified Specialist In Fitness & Nutrition twitter_icon Experience: 2 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma linkedin_icon Experience: 7 years
Fact-checked by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2 years

Guess our grandmas were fortunate enough to live a healthy lifestyle unlike us and hence, owned lustrous and healthy-looking hair. To this end, we are dedicating this article to discussing balanced diet for hair growth because, without proper eating habits, you can’t restore your damaged hair.

It is undoubtedly true that today we are surrounded by pollution, we are eating wrong, we don’t have suitable physical activities, and whatnot. But transforming a chaotic lifestyle into a healthy one can do wonders for your hair. Sometimes, no matter what you apply to your hair, your hair will not look healthy if your diet is wrong.

It is keratine that forms your hair, and keratine is a form of protein. So, if you consume the necessary amount of protein through your diet, your hair will receive the required aid to become shiny, silky, healthy, and gorgeous. It means it is time for you to give your hair the love it desires and deserves, too. You may also include collagen supplements to increase your body’s hair building proteins and keratin supplements in your diet for healthy hair.

And if you are worried about how to go about it with a plant-based diet too, you will be glad to know that we have got all the information you need here so you can stop wondering. All you have to do is go through this article and get all the necessary details to achieve beautiful and healthy-looking tresses.

So, what are you waiting for? Give this article a thorough read. With the information given below, you will surely be able to steal the show. So, without further delay, scroll down and stay put until the end of this piece. Come on now, hurry up!

protip_icon At A Glance: Diet For Hair Growth
  • Principle: A balanced diet with foods rich in proteins, essential minerals, and vitamins
  • Purpose: To improve hair growth, prevent hair loss, and promote hair health
  • Who It Is For: Anyone who wants lustrous, healthy hair
  • Duration: Long-term
  • Caution: Certain nuts and seafood in the diet may cause allergic reactions in some people.

Best Diet for Hair Growth

1. Fish

We all know that fish is one of the best items to include in a high-protein diet. Not only that cold-water fish like salmon, mackerel, tuna, and sardines are very rich in omega-3 fatty acids that offer a natural source of oil to your body and scalp (1) (2). You can include these items if you are following a Mediterranean diet or a Paleo diet. Therefore, this helps in making your hair silky from within.

2. Nuts and seeds

Vegetarian and don’t know from where to get healthy omega 3 fats from? Well here’s what you can eat. Almonds, walnuts, hazelnuts, cashew nuts, pumpkin seeds, sunflower seeds, and most importantly flax seeds. Walnuts are also a good source of vitamin E and biotin that acts as a natural sun shield for your hair. We can apply sunscreen on our skin to protect it from harmful UV rays, but what about hair? Direct exposure of hair to the sun leads to extensive damage and hair fall. But walnuts being rich in biotin prevent hair loss. It has also been found that walnuts contain copper that retains the natural hair color keeping it shiny and lustrous (3).

protip_icon Quick Tip
Sprinkle walnuts on top of your salad, oatmeal, yogurt, or acai bowl for a tasty and healthy meal.
Nuts and seeds for hair growth
Image: Flickr by rjp / CC BY 2.0 DEED

3. Green leafy vegetables

You have a lot of options in veggies that actually help to retain your beautiful hair. All green leafy vegetables top the list. Green leafy veggies such as green parsley and spinach and plant products (soya, white beans, pasticcio nuts, apricots, and figs) are good sources of an iron-rich diet, which prevents hair loss and breakage (4). Therefore, include these foods in your diet for healthy hair growth.

4. Carrots

Carrots are beneficial for not only your eyes but also for your hair (5). Carrots are rich in beta-carotenei  A provitamin used by your body to make vitamin A. which transforms into Vitamin A when ingested (6). It is important to note that none of the cells in your body can function without Vitamin A, so it is advised to intake a lot of Vitamin A in your diet. Lack of Vitamin A in foods may lead to hair loss, thinning, and baldness (7). Other options of fruits and vegetables rich in Vitamin A are sweet potatoes, yam, pumpkin, mangoes, and apricots.

Carrots for hair growth
Image: Shutterstock

5. Eggs

A very wholesome food, eggs are a rich source of four major elements, zinc, sulfur, iron, and seleniumi  A crucial component of numerous enzymes and proteins that aid in the production of DNA and guard against cellular damage. (8). All these elements are needed for a head full of healthy hair. Eggs are a good source of biotin or vitamin B7, which is an incredible supplement for boosting hair growth. A study shows that chicken eggs can help stimulate hair growth and reverse the effects of hair loss (9). Therefore, deficiency of essential nutrients present in eggs can lead to innumerable hair loss. Other sources of these rich elements are lean meat, poultry, and oysters.

Eggs for hair growth
Image: Shutterstock

6. Yogurt

Yogurt is the best medicine for treating hair issues. It is rich in vitamin B12, protein, iodine, and calcium (10). A study showed that probiotici  Good, healthy bacteria that help keep your gut healthy. yogurt triggered thick, shiny hair growth in female mice (11). Other dairy products like low skimmed milk, cottage cheese, low-fat cheese, and yogurt help improve hair follicles’ health. You may also opt for low-calorie yogurt if your on a low-carb diet. Yogurt whether applied externally or consumed internally is beneficial for your hair. It is a good conditioner when applied externally. This is another best diet for hair growth faster.

7. Berries

A rich source of Vitamin C, nothing can beat the exotic berries when it comes to consuming Vitamin C. Researchers found that an extract of black raspberry, blueberry, raspberry, and blabina (a concentrated black raspberry extract) promotes hair growth and reverses hair loss effects (12). Tomatoes also function the same way (13). So if you are not a lover of berries, try including tomatoes in your daily diet as salads or curries.

protip_icon Quick Tip
You can add your favorite berries as a topping to your yogurt, smoothies, or pancakes.

8. Beans and pulses

The beans and pulses we eat every day act like magic to our hair. Being a protein-rich vegetarian diet, beans and pulses also contain biotin which being deficient leads to hair breakage (14). You may also include biotin supplements in your diet to meet the diet requirements. This protein diet for hair growth is also very essential.

Lance, a blogger, explains she used biotin to stimulate hair growth. She writes, “I took biotin supplements for one month and I could notice a lovely change in my hair texture. It has controlled my mild hair fall and made my hair more shinier. My hair looked better after biotin intake (i).”

9. Prunes

Known to be a very rich source of iron, prunes are good to have if you suffer from stiff hay-like dry hair, thinning, and hair discoloration (15) (16).  It improves your hair quality and adds health to it. In addition to prunes, consider having beetroots too.

protip_icon Quick Tip
You can use prunes in a variety of ways by adding them to a stew, salad, or dessert or making a delicious jam with them.

Prunes for dry hair growth

10. Shrimps

Shrimps are a good option to include in the diet chart for hair growth if you are avoiding red meat because of its high-calorie content. Shrimps are also a good and rich source of proteins and antioxidants. Other than that shrimps also contain a good quantity of Vitamin B12, zinc, and iron which can help prevent hair breakage (17).

11. Water:

Drink enough water to keep your skin and scalp hydrated and give natural moisture to your hair.

12. Avocados

Avocados are nutritious and help promote hair growth. They are rich in monounsaturated fats and essential fatty acids (18). These fats may help improve hair elasticity and moisture to prevent hair breakage and promote stronger strands.

Avocados are also a rich source of vitamins, including vitamin E. This nutrient acts as a powerful antioxidant and guards against oxidative stress that may otherwise damage hair cells and result in alopecia. Vitamin E also helps reduce the risk of certain hair diseases. Topical application of vitamin E may also help moisturize the hair (19). However, more evidence linking avocados to hair growth is warranted.

Shrimps for hair growth
Image: Shutterstock

What not to do:

  • Spare your hair of all the sprays, mousse, and gels you had been using for so long to set a particular style. You may look good for the night but what about the damage you are exposing your hair to.
  • Please promise to say NO to heat treatments from now on. Do you know how much damage you are causing to your hair by all these artificial heat exposures? The heat steals all the natural moisture from your hair, leaving them as dry as grass.
  • Oil your hair with natural oils like coconut, olive, almond, or castor oil.

Infographic: Best Foods To Boost Hair Growth

Nutrient-rich foods amp up our health. Our hair follicles and scalp needs ample nourishment to support healthy hair growth. The best part – some of the ingredients in your pantry contain these crucial nutrients.

Check out the infographic below to learn more about the foods you should consume to achieve a thick, lustrous mane.

best foods to boost hair growth (infographic)

Illustration: StyleCraze Design Team

Your diet can determine your hair health. With the number of environmental aggressors our hair is exposed to every day, a varied diet comprising protein, mineral-rich foods, iron, zinc, biotin, omega-3 fatty acids, vitamin-rich foods, etc., are all we need. These nutrients promote hair health and can be obtained by consuming fish, eggs, berries, nuts, leafy vegetables, and carrots. Above all, drinking sufficient water is essential for hydration. You also must limit your hair damage by avoiding the use of hair sprays, heat treatments, and harsh chemical products.

Frequently Asked Questions

What food causes hair loss?

High glycemici  A measurement of the rise in blood sugar levels brought on by consuming a certain carbohydrate as opposed to consuming a normal amount of glucose. foods, sugar-rich cereals, carbonated drinks, alcohol and junk processed food can all lead to hair loss due to poor diet and nutrition.

Does drinking milk cause hair loss?

Milk and dairy products may contain high levels of fat which can increase the testosterone levels. Testosterone gets converted into DHT that causes hair loss (20).

Is coffee good for the hair?

Yes, the caffeine in coffee can stimulate hair growth and prevent hair loss (21).

Can eating chicken cause hair loss?

No, chicken is a protein-rich food and a good source of the amino acid lysinei  A necessary amino acid present in several proteins. that helps absorption of zinc and iron. All these are important for good hair health.

Is curd good for hair?

Yes, curd is beneficial for good hair health. It is not only rich in vitamin D and B5 but also helps keep scalp infections away.

Is Ginger good for hair?

Yes, the active component gingerol in ginger helps relax the blood vessels and boost blood circulation to the scalp, strengtheing the hair roots and follicles (22).

Key Takeaways

  • Include protein in your diet, because your hair is made of keratin protein, and consuming protein can help strengthen your hair.
  • You might experience hair loss with a high glycemic index and sugar, so it is better to avoid eating them.
  • Eat foods rich in antioxidants, like berries and dark chocolate; they help protect hairs from damage.
  • Do not forget to drink the optimum amount of water every day. It keeps your scalp and hair shaft hydrated, resulting in nourished hair.
diet for hair growth

Image: Dall·E/StyleCraze Design Team

Want to know what to eat to get thick, long hair? If yes, then go check out this video from an expert to discover which foods can help you achieve thicker, healthier hair.

Personal Experience: Source


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways
  2. Effect of a nutritional supplement on hair loss in women
  3. Scientific Processing of Walnuts Necessary for Amazing Health Benefits
  4. Nutrition of women with hair loss problem during the period of menopause
  5. Pharmacological and Histochemical Screening for Hair Growth-Promoting Activity of Daucus carota Herbal Gel.
  6. Chemical composition functional properties and processing of carrot—a review
  7. Dietary vitamin A regulates wingless-related MMTV integration site signaling to alter the hair cycle
  8. The Golden Egg: Nutritional Value Bioactivities and Emerging Benefits for Human Health
  9. Naturally Occurring Hair Growth Peptide: Water-Soluble Chicken Egg Yolk Peptides Stimulate Hair Growth Through Induction of Vascular Endothelial Growth Factor Production
  10. Evaluation of the nutrient content of yogurts: a comprehensive survey of yogurt products in the major UK supermarkets
  11. Probiotic Bacteria Induce a ‘Glow of Health’
  12. Hair Loss – Symptoms and Causes: How Functional Food Can Help
  13. Effects of Lycopersicon esculentum extract on hair growth and alopecia prevention
  14. Protective Role of Nutritional Plants Containing Flavonoids in Hair Follicle Disruption: A Review
  15. Dried Plums Prunes and Bone Health: A Comprehensive Review
  16. Iron Plays a Certain Role in Patterned Hair Loss
  17. Evaluating the effects of different processing methods on the nutritional composition of shrimp and the antioxidant activity of shrimp powder
  18.  Hass avocado composition and potential health effects
  19. On the Potential Role of the Antioxidant Couple Vitamin E/Selenium Taken by the Oral Route in Skin and Hair Health
  20. Cause of Androgenic Alopecia: Crux of the Matter – PMC
  21. Effect of caffeine and testosterone on the proliferation of human hair follicles in vitro – Fischer – 2007 – International Journal of Dermatology – Wiley Online Library
  22.  Indian Spices for Healthy Heart – An Overview – PMC
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Dr. Mamtha Tandle is an Ayurvedic physician and cosmetologist with over 9 years of experience in medical and cosmetic dermatology. She specializes in the management of complex skin and hair disorders. After her graduation, she started her Ayurvedic practice at Patanjali Chikitsalaya at various branches in Hyderabad. She identifies and treats diseases from the root and believes that the full bio

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