10 best food for hair growth

10 Best Food for Hair Growth 


A lot of people want strong and healthy hair, especially as they grow older.

Interestingly, your hair increases by about 0.5 inches (1.25 cm) per month and 6 inches (15 cm) per year. How fast it grows depends on factors such as age, health, genetics, and diet.

Although you can’t change factors like age and genetics, diet is one thing you control. In fact, consuming a diet that lacks the right nutrients can cause hair loss. Our hair is good for growth and nutrition and eating wrongly affects our hair. And you must be doing this feeling too.

Here are the 10 best foods that you can eat to promote hair growth.


1. Egg

Eggs are a great source of protein that can promote hair growth.

Eating enough protein is important for hair growth as hair follicles are mostly made of protein. A protein deficiency has been shown in the diet to promote hair loss 

Biotin is essential for the production of hair proteins called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with biotin deficiency.

However, the lack of biotin is abnormal if you consume a balanced diet. There is little evidence to show healthy people benefit from consuming more biotin.

Eggs are also a great source of healthy nutrients of zinc, selenium and other hair. This makes them one of the best foods to consume for optimal hair health.


2. Spinach

Spinach is a healthy green vegetable filled with beneficial nutrients such as folate, iron, and vitamins A and C, all of which can promote hair growth.

Vitamin A helps the skin glands to produce sebum. This oily substance helps moisturize the scalp to keep the hair healthy.

A cup of spinach (30 g) provides up to 54% of your daily vitamin A needs.

Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron Red helps blood cells carry oxygen throughout the body to fuel your metabolism and assist in growth and repair.

What’s more, iron deficiencies have been linked to hair loss 

Spinach is full of folate, iron, and vitamins A and C, which can promote hair growth. Due to deficiency in these nutrients, hair loss may occur.

3. Fatty Fish 

These are the finest sources of omega-3 fatty acids that have been linked to hair growth.

A study in 120 women found that antioxidants increased hair loss and hair density, along with taking supplements containing omega-3 and omega-6 fatty acids.

Another study found that taking a fish oil supplement significantly reduced hair loss and increased hair in women with thin hair (16trusted sources).

However, omega-3 fatty acids and hair growth are only a handful of studies. More studies are needed before making any recommendations from health experts.

Fatty fish proteins, selenium, vitamin D3, and B vitamins, are also a great source of nutrients that can help promote strong and healthy hair.

Fatty fish such as salmon, herring, and mackerel are great sources of omega-3 fatty acids, which have been linked to better hair growth and density. However, there are only a few studies in this field, so more is needed.


4. Sweet Potatoes

Sweet potatoes are a great source of beta carotene. The body converts this compound into vitamin A, which is linked to good hair health.

A medium sweet potato (about 114 g) contains enough beta-carotene that provides more than four times your daily vitamin A needs.

Research has shown that vitamin A promotes the production of sebum, which helps to keep the hair healthy.

What’s more, vitamin A could also speed up hair growth rate and stimulate the growth of coarse hair, all the while preventing other hair follicles from retreating.

Sweet potatoes are filled with vitamin A, which helps in assisting in sebum production. Additionally, there are other factors that can help speed up the rate of hair growth.

5. Avacado

Avocados are a great source of delicious, nutritious and healthy fats.

Like vitamin C, Vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals.

In one study, hair loss people experienced 34.5% more hair growth after taking vitamin E supplements for eight months.

Vitamin E protects areas of the skin, such as the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and low hair follicles.

What’s more, avocados are a great source of essential fatty acids. These fats can not be produced by the body, but are blocks the necessary erection of your cells. The deficiency in essential fatty acids has been linked to hair loss.

Avocados are rich in vitamin E, an antioxidant that can promote hair growth. Additionally, they are a great source of essential fatty acids, which seem to be important for hair growth.


6. Nuts 

Nuts are tasty, convenient and contain a variety of nutrients that can promote hair growth.

For example, an ounce (28 g) of almonds provides an impressive 37% of your daily vitamin E needs.

What’s more, they also offer a wide variety of B vitamins, zinc, and essential fatty acids. The deficiency in any of these nutrients has been linked to hair loss.

Nuts have also been linked to a variety of other health benefits, including decreasing inflammation and lowering the risk of heart disease, besides hair growth.

It gives nuts a great and easy addition to your diet

Nuts are filled with nutrients such as vitamin E, B vitamins, zinc, and essential fatty acids, all of which can promote hair growth and are associated with many other health benefits.


7. Beans 

Beans are a great plant-based source of protein, which is essential for hair growth.

Like oysters, beans are a good source of zinc, which aids hair growth and repair cycles. Serving a 3.5 ounce (100 g) black beans offers 7% of your daily zinc needs.

They also provide healthy nutrients for many other hair, including iron, biotin, and folate.

Beans are a great source of protein, iron, zinc, and biotin, which are all necessary for optimal hair health. Together, they can assist in hair growth.


8. Soybean

Studies have shown that compounds in soybeans can boost hair growth. One of these compounds is spermine, which is abundant in soybeans.

For example, a study of 100 healthy people found that a sperm-based nutritional supplement is a stage of long-term active hair growth called the anagen phase. Now a hair follicle lives in the anagen phase, now it will grow).

Test-tube studies have also shown that spermidine promotes the growth of human hair.

However, research on sperm growth is quite new, so more studies are needed before health experts make recommendations on sperm intake.

Soybean is one of the best sources of sperms, a compound that can prolong the active stage of hair growth.


9. Seeds 

Seeds deliver an enormous amount of nutrients with relatively few calories. These include vitamin E, zinc and selenium.

An ounce (28 g) of sunflower seeds provides about 50% of your daily vitamin E needs, which contain a variety of hair-healthy B vitamins

What’s more, some seeds such as linseed and chia seeds also provide omega-3 fatty acids.

Provides 1 ounce (28 g) 6,388 mg of omega-3 fatty acids serving linseed seeds. It has more than half the fillet (178 grams) of salmon omega-3 fatty acids.

However, linseed provides a type of omega-3 fatty acid that is not used efficiently as omega-3s found in fatty fish by the body. Nonetheless, it’s a great addition to the diet.

To achieve a wide variety of nutrients, it is best to consume a mixture of seeds.

Like nuts, seeds are rich in vitamin E and other nutrients that can promote hair growth. 


10. Meat

Meat is a staple in many people’s diets and is rich in nutrients that can aid hair growth.

Protein in meat aids growth and helps to repair and strengthen hair follicles. A 3.5 ounce (100 g) serve of cooked sirloin steak offers as much as 29 grams of protein.

Especially red meat, rich in a type of iron that is easy to absorb. This mineral helps red blood cells to give oxygen to all cells of the body, including hair follicles.

Protein and iron deficiency have been linked to hair loss.


which is essential for healthy, strong hair. Red meat, in particular, is rich in iron, which can aid in hair growth.


Some of your hair needs for strong and healthy growth include:







Vitamin C

Vitamin D

Vitamin E









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