Types of Foods that Help Promote Hair Growth

The quality of your hair is an indicator of your body’s health. If your body experiences any sort of nutritional deficiencies, the body will reprioritise its processes to attend to the vital organs first and less nutrients will be directed to the hair follicles, hence affecting hair growth. Therefore, nutrition is a vital component of any hair treatment regime.

The Nutrients

Before we dive into the many types of food that are beneficial to your hair growth, let’s understand the nutrients below which are essential to the processes of hair production.

  • Protein: Hair follicles are made of mostly protein and it is an essential nutrient for growth and repair.
  • Biotin: A B-Vitamin that is important to the health of your hair, skin and nails.
  • Iron: Your body needs iron to produce hemoglobin in your blood which carries oxygen for the growth and repair of cells in your body. This includes the cells that stimulate hair growth. Iron deficiencies has been linked to alopecia.
  • Vitamin A: Promotes production of sebum and speed up the rate of hair growth.
  • Vitamin C:  Augments collagen production and strengthens the capillaries that support hair shafts. It also facilitates the body’s absorption of iron.
  • Vitamin D: It can help to stimulate hair follicles that have become dormant
    • Vitamin E: Its natural antioxidant properties help to reduce oxidative stress and free radicals in the scalp that causes alopecia.
  • Omega-3 fatty acids: The anti-inflammatory effects can counteract any inflammation that causes hair shedding.

Types of Foods that Offer the Nutrients Needed

Here are some examples of the foods that are rich in the nutrients mentioned above which keeps hair healthy and boosts its growth.


Eggs are the best food source for growth related functions because of its abundance in protein which are crucial for the growth and repair of cells in our bodies. They also have biotin which helps to control hair loss by improving the infrastructure of keratin that makes up the hair strands.
Eggs protein for hair growth


Fruits are the best sources of vitamins.  Some amazing sources of vitamin C include oranges, grapefruits, tangerines, kiwis, pineapples, and particularly guavas which have 4 to 5 times as much vitamin C as oranges! Blueberries are known for their antioxidant properties which can help to combat hair loss caused by oxidative stress.

Although avocados are not a ‘traditional’ sweet-tasting fruit, they are a popular superfood that is packed with vitamin A, B, D, E, protein, fatty acids, and antioxidants. Avocados can deeply nourish the hair and scalp, keep free radicals away, and reduce scalp inflammation. Above all, it can also unclog hair follicles and stimulate the scalp, working to give dormant hair follicles a chance for new growth.

Bunch of citrus fruits vitamin for hair growth

Dark Leafy Greens

Vegetables are a crucial component of a healthy diet. Dark leafy vegetables are particularly beneficial to hair growth as they are a great source of iron. Spinach is loaded with iron, vitamin A, B and C, magnesium, zinc, and omega-3 fatty acids. The rich iron content helps to increase the supply of oxygen to hair follicles, the high antioxidant properties help to prevent hair damage and improve health of the scalp, and vitamin B and C speed up the rate of hair growth by increasing collagen and keratin levels.
Leafy greens on toast for hair growth

Oysters and Shellfish

Zinc has been shown to induce significant hair growth after 6 months of regular consumption. It is a mineral that supports the hair growth and repair cycle. Oysters are the richest natural source of zinc, but for most of us, it may not be a dish we often have on our dinner tables. Other shellfish like clams and crabs are also high in selenium, omega-3 fatty acids and vitamins B and D which your hair requires to grow healthily.
Oysters on a plate zinc food for hair growth


As mentioned above, protein promotes hair gain by helping the body to produce keratin, which is important to the structure and strength of the hair strand. Seafood is not only a rich source of protein but it is also full of omega-3 fatty acids, zinc, vitamin B and iron. Salmon, mackerel and trout are fish that supply essential fatty acids. Sardines are a low-mercury alternative to other fatty fish.


Nuts are packed with nutrients such as protein, biotin, zinc and essential fatty acids, all of which promotes the growth of strong, lustrous hair. They nourish the scalp to prevent dandruff, inflammation, and hair damage, thus reducing hair fall. Good choices of nuts to add to your hair nutrition diet are almonds, walnuts, Brazil nuts, and peanuts due to the high biotin content.

Almond food for hair growth


Seeds deliver a great amount of nutrients that promote hair growth and balances oil production which nourishes the hair follicles and shaft, making the roots stronger for healthy hair growth. Some nutritious seeds commonly used in hair treatments include flax seeds, black seeds and chia seeds.

Spatulas with seeds

Let us always keep this list in mind and, for the sake of our luscious hair, strive to eat healthier and wiser

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