13 Best Foods for Hair Growth In Daily Life

Medically reviewed by G. Liakeas, MD FACT CHECKED

Who doesn’t want thick, luscious, and healthy hair? Healthy hair is often perceived as a very charming character in terms of appearance. But in today’s times, it has become a lot more difficult to take care of our hair.

Good hair growth is linked to a lot of factors such as an active lifestyle, pollution control, and most importantly a good diet. Daily nutrient intake is very crucial if one wants to maintain good hair health. 

These nutrients play a very important role in the growth of hair follicles and damage repair. I have enlisted the top foods that you need to add to your diet to make your dream of having beautiful hair come true

Best foods for hair growth


Lack of protein in the diet has proven to be a major cause of hair loss and damaged hair. Along with that, eggs also contain other nutrients like biotin, zinc, vitamin A, vitamin D, and selenium. 

An egg is considered one of the main sources of biotin which is essential for hair growth. The benefits of biotin are not just restricted to hair care, this water-soluble vitamin may also help in enhancing heart health. 

All of these are known to promote good skin, nails, and hair. While no major function of biotin has been found, its deficiency in the case of pregnant women leads to hair fall.


Salmon is the most nutritious one as it is an excellent source of omega-3 acids. Omega-3 is not naturally produced by our body and we need to consume it from outside. It is a good fat necessary for maintaining cell turnover. 

In a study conducted, it was seen that women who consumed omega-3 were less likely to lose hair and also showed a significant increase in density and strength. Salmon also contains protein, vitamin D3, vitamin A, and folate. 

Vitamin D is essential for the bones and may be considered a suitable vitamin for energy levels. Add Salmon to your daily diet as it is also considered one of the most essential high-protein low-calorie food sources. 

Other fatty fish like mackerel, sardines, and herring may also have the same nutrient value and could act as a good source of lean protein.


Nuts are one of the most convenient ways of getting vitamin E. Vitamin E is essential for hair growth. It may help in maintaining a healthy scalp and could also boost blood circulation. They contain good amounts of fats and other vital nutrients. 

Nuts are rich in antioxidants that may reduce oxidative stress and help the hair grow thicker and faster. You may try to replace your snacks with nuts and consume a handful of nuts daily for beautiful and healthy hair. 

Moreover, as per this study, around 28 grams of almonds could provide you with a whopping amount of vitamin E which could constitute 48% of your daily requirement for this potent vitamin.


Berries such as strawberries, mulberries, and blueberries are rich in vitamin C which is known to boost hair growth. The body uses vitamin C to produce collagen which is very important for preventing the breakage of hair. 

Blueberries are a natural source of collagen and are rich in antioxidants that reduce hair damage due to radical formation.

Antioxidants present in berries could help in protecting against free radicals which could be present in the body. These free radicals might increase oxidative stress which may lead to excessive hair fall or even alopecia. 


A great source of lean protein, meat is commonly a part of many people’s diets and is often eaten with great fervor. Meat is not only rich in protein but it may also contain a good amount of ferritin, a type of iron that is easily absorbed by our bodies. 

Particularly, red meat contains generous amounts of ferritin and sulfur which promotes blood circulation in the scalps and promotes hair growth.

But keep in mind, overconsumption of red meat can lead to cardiovascular diseases as well because it is rich in calories, especially fats. If taken in considerate amounts, it can be beneficial for the hair.


Pumpkins are a great source of nutrients if you’re on a diet and can’t eat fish, meat, or eggs. They have very few calories and are loaded with all the essential nutrients such as vitamin E, vitamin C, iron, magnesium, and beta-carotene. 

Magnesium is essential for protein synthesis and it may also contain beta-carotene that may act as a precursor for vitamin A. 

Not only that but it also prevents hair damage and will keep your hair soft and shiny. You can puree pumpkin to use in sauces or even add it to your salads. You may also consume pumpkin seeds as healthy late night snacks as they contain magnesium which might help improve sleep quality


In a study, it was seen that when women who experienced hair loss were put on a vitamin E-rich diet, they showed about a 30% increase in hair growth.

Avocados contain antioxidants that may reduce the damage done to the scalp due to oxidative stress. This helps in maintaining a healthy scalp that might promote hair growth. 

Additionally, you may follow a healthier lifestyle and switch to consuming nutritious diets. You could add avocados as they are a rich source of healthy fat for keto with a minimum amount of carbohydrates.


Sunflower seeds provide a good amount of vitamin E and vitamin B1. You can either directly consume the seeds or use sunflower oil. Chia seeds and flaxseeds are also good for hair, especially if your hair is frizzy and dry. These have antioxidants and a lot of fiber along with a good amount of omega-3 fatty acids and calcium. 

The best thing about seeds is that they can be consumed in many ways such as added to drinks, acai bowls, oats, porridges, and salads. They are rich in nutrients and have almost no calories.

Lentils And Beans

Lentils and beans are great sources of protein. Thus, they help the hair follicle grow and enhance the volume and strength of hair. Pulses like chickpeas, beans, and peas contain iron, folate, biotin, and keratin. 

Hair is made up of keratin and it is what keeps hair strong and breakage free. Thus, these lentils help to not only strengthen the hair but also make it look beautiful.

Other than that, they are quite inexpensive and readily available and are good hair food for vegans and vegetarians.

Greek Yogurt

Plain Greek yogurt is rich in protein and probiotic bacteria. In fact, in a recent study conducted it was seen that probiotics not only maintain good gut health but also promote hair growth. 

Although this study is yet to be proven, so far it has shown positive results. The protein present in yogurt helps in regulating the hair repair cycle and stimulates the hair follicles.

One great attribute of Greek yogurt is that it can be used in many ways such as it can be added to smoothies, in dips, or simply eaten as such. 

In addition, plain non-fat greek yogurt could help in meeting your daily protein requirements as it is one of the best cheap protein sources you can add to your diet without digging a hole in your pocket.

Sweet Potatoes

Sweet potatoes contain good amounts of beta-carotene that our body converts into vitamin A. and vitamin A is a famous hair food for all the good reasons. 

It encourages the growth of thicker hair and prevents hair follicles from getting damaged. It can also impact sebum production which in turn may keep the scalp and hair healthy.  

However, avoid sweet potatoes and other starchy vegetables like potatoes and yams as they are some of the foods you cannot eat on a keto diet, as they may hinder your health goals and may break your ketosis process.


Spinach is a green vegetable that is loaded with nutrients such as vitamin A, vitamin C, iron, and folate. All of these nutrients are essential for hair growth, especially iron. 

Spinach has abundant plant-based iron which is important for the production of healthy red blood cells. These red blood cells carry oxygen-rich blood to the scalp and promote hair growth in follicles. 

Vitamin A enhances cell repair and strengthens the hair. But too much vitamin A may worsen the condition by making hair brittle and leading to hair loss.


Oysters are one of the best sources of zinc that supports hair growth and prevents the loss of follicles. Lack of zinc from the diet results in a reversible form of hair loss called telogen effluvium. 

This can be reversed by taking adequate amounts of zinc. One medium-sized oyster can be sufficient to meet the daily recommended intake of zinc in women and can have about 75% daily need for zinc in men. 

Zinc also helps in the hair repair cycle. However, too much intake of zinc can cause toxicity and needs to be checked. Do not eat too many oysters if you’re on a zinc supplement.


Along with the diet, many other factors play an important role in determining your hair growth such as age, genetics, and lifestyle. 

A good diet may stimulate your hair growth but excessive consumption of some of these nutrients may lead to further damage to your hair. Thus, maintaining a balanced diet is more important.

Along with this, you must also incorporate a good hair care routine into your daily life. Use massage oils for stimulating blood circulation in the scalp and use hair masks once in a while. 

If you use chemical hair products, stop using them and try to replace them with natural, homemade hair care products. Styling tools such as flattening iron and curling rods should be avoided at any cost. Wear your natural hair as often as possible.

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