19 Best And Effective Foods For Hair Growth

Foods For Hair Growth: Like your skin, the condition of your hair reflects your inner health. Therefore your hair also needs significant nutrition. We all want our hair to be thick, long, and strong. But the exciting thing is that our hair grows about 0.5 inches (1.25 cm) per month and 6 inches (15 cm) per year.

The growth rate of your hair is also influenced by age, health, genetics, and diet. Although you have no control over your jeans or age, you can improve your diet. Eating a balanced diet with the proper nutrients can improve your hair growth, especially if you lose hair due to a poor diet. Here we are telling you about 19 essential Foods for hair growth.

Best Foods For Hair Growth

Below we are talking about 19 Best Foods For Hair Growth, which can make hair shiny and thick. Let us now know in detail about suitable Foods that help hair growth

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Best Foods For Hair Growth


Eggs are rich in protein and biotin. Both these nutrients are considered helpful for making hair thicker. Protein is the element from which hair is made. Also, the problem of hair loss can be overcome with the help of biotin. Also, eggs contain vitamins B-12 and D. Adequate B-12 in the body can help prevent hair loss, and vitamin D can help prevent untimely white hair.

In such a case, the consumption of eggs can make the hair thick and prevent it from becoming white. Besides this, eggs also contain vitamin B-5, which makes the hair strong and healthy and gives moisture. The protein in the egg can keep the hair shine and protect the hair from splitting.

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Red meat

Red meat is rich in zinc and iron. Therefore, its intake can work to keep the hair healthy. Both these nutrients prevent hair loss. According to the National Center for Biotechnology Information (NCBI), zinc supplements can help regrow hair if there is a hair loss problem (alopecia). Simultaneously, iron is related to hair loss, but more research is still needed regarding iron and hair growth.


A good hair diet should contain plenty of vitamin C, as it helps in collagen production, strengthening the capillaries that nourish the length of the hair. Berries contain antioxidants and vitamins that stimulate hair growth. This vitamin is abundant in strawberries. They also help iron absorption, so vitamin C-rich foods should be taken with foods rich in iron.

Vitamin C is also an antioxidant. Blackcurrants and blueberries are also excellent sources of vitamin C. Amla also contain high amounts of vitamin C and antioxidants. That is why Ayurveda has described it as the most suitable food for glowing skin and shiny hair.


Let us know why spinach is the best foods For hair growth. Lack of iron also causes hair loss. The hair follicle and roots flourish under a nutritious diet. Iron deficiency causes anemia, which causes disturbances in the supply of nutrients up to the strand, which affects hair growth, and hair loss also starts. Spinach is the richest source of iron from plants. Iron helps red blood particles carry oxygen throughout the body and provides energy to metabolism, making hair growth and recovery work smoothly.

Apart from iron, these green leaves contain folate, vitamin A and vitamin C and all of them are very important for hair growth. Sebum is available in spinach, which acts as a natural conditioner for hair. Its benefits do not end here. Spinach contains omega-3 acids, iron, magnesium, calcium, and potassium. It is important to note that all these are important for hair growth to make them attractive, shiny, thick.

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Fish is rich in protein and omega-3 fatty acids. Both these nutrients can prove to be helpful for hair growth. In particular, omega-3 decreases the telogen state of hair as well as increasing the density of hair. Hair falls in telogen. Besides, vitamin B-12 is also found in fish, as we have said that this vitamin prevents hair loss. In such a situation, it can be noted that fish oil can be used for hair health.


Flax seeds are not only iron but also rich in omega-3. On the one hand, iron helps hair grow, but more research is needed in this regard. On the other hand, omega fatty acids can help in their growth by keeping the hair healthy by eliminating the problems related to the scalp. Psoriasis (scalp rash, itching, dry patches) can be overcome with the help of omega fatty acids.

Moreover, this fatty acid can increase the phospholipids in the blood serum in the hair, thereby improving the quality of the hair coat (a layer that protects hair). Also, hair can get moisture. Flaxseed seeds also contain Vitamin E, which makes hair healthy. Therefore, flaxseed seeds can be included in the diet to get healthy and beautiful hair.


It is considered beneficial for hair because of the nutrients present in oats. Whole oats contain amino acids such as protein, fatty acids, vitamin E, folate, zinc, iron, selenium. All these nutrients together can help make the hair thick, long and soft. It has to be kept in mind that try to take all these nutrients from foods instead of supplements; only then will the available benefits. In addition to incorporating it into the diet, you can also use it as a hair mask.

Also Read: 20 Best Protein Rich Foods

Nuts and dry fruits

Nuts contain tocotrienols, which act as antioxidants in the body. With their help, one can get relief from the problem of telogen effluvium (hair loss). Also, nuts are rich in protein, which is essential for hair health. In such a situation, it can be said that any person can be saved from hair fall by consuming nuts. Nuts and dry fruits include almonds, cashews, peanuts, raisins, dried plums, and figs.

Black sesame

Let us know why black sesame is the best foods For hair growth. In traditional Chinese medicine, black sesame is used to enhance hair growth and maintain hair’s natural color. Because black sesame contains a good amount of copper and zinc. Copper is essential for the excellent functioning of the body and the growth of hair. Due to a lack of copper, hair can become thin and fall.

Copper also maintains hair color, and the hair does not become white before the time. On the other hand, zinc plays an essential role in producing new hair cells. Zinc also helps maintain the function of the glands that maintain the shine of the hair and the natural oil contained in it.


Asparagus can be made a part of the lifestyle to stay healthy. It is rich in folate, vitamin K, C, A, E, B, and iron. Vitamin E, folate, and iron are essential nutrients for hair. Vitamin E helps to keep the hair healthy, while folate makes the hair shiny. Also, iron can help in its growth, preventing hair loss.


let’s know why beans are the best foods for hair growth. Beans are also included in the diet for healthy hair. It is an excellent source of protein. Therefore, it can be consumed to make the hair thick and soft. We have already said that it is a protein that makes hair.

In such a situation, a balanced amount of protein is essential not only for the body but also to keep the hair healthy. Apart from this, beans also contain vitamin B, E, iron, zinc, and magnesium. All these nutrients are considered essential for hair.

Also Read: Do You Know How Much Protein in Egg?


Protein, iron, vitamin A and vitamin C are found in coriander leaves. Therefore, it can be counted in a nutritious diet of hair. All these nutrients can help keep hair healthy. Vitamin C can protect hair from damage caused by free radicals such as white hair and hair loss. Besides, Vitamin-C can prevent hair loss by absorbing iron.


Let us know why milk is the best foods For hair growth. Low-fat dairy products are rich in essential protein and calcium. Both these elements act as important building blocks for hair growth. In particular, milk is a source of calcium, iron, protein, and vitamin-A. Therefore, it is considered an ideal diet for hair growth. Protein and iron prevent hair loss and also promote their growth.

At the same time, calcium also plays a vital role in keeping the hair healthy. In particular, it lacks in women. Therefore, a glass of milk should always be consumed.


let’s know why, Broccoli is the best foods for hair growth. Broccoli intake can also be very beneficial for hair. Broccoli is rich in vitamin C, folate, and calcium. Apart from these, broccoli also contains protein and iron. Vitamin-A can help in hair growth. Folate makes hair strong and shiny. Calcium and iron are also considered important for hair health. In such a situation, broccoli can be consumed to make the hair thick, glossy, and long.


For healthy hair, it is recommended to include avocado in your diet. The vitamin E present in it can keep hair healthy by acting as a hair conditioner. Also, avocado contains omega fatty acids, which increase the density of hair.

Also, their growth reduces telogen, which causes hair to grow more quickly. Apart from consuming avocado, you can also use masks to keep your hair healthy. Its creamy texture and fatty acids can help to make hair soft and soft.

Also Read: 15 Best Vitamin E Rich Foods

Sweet potato

Let us know why sweet potato is the best foods For hair growth. Sweet potato is also counted in a healthy hair diet. The antioxidants and beta-carotene present in it protect our body from free radicals and their side effects. Also, beta-carotene gets converted into vitamin A in the body, which can help in hair growth.

Leaf or green vegetable

Green vegetables have been considered a good source of folate. Therefore, it is believed that their use keeps hair healthy and shiny. Folate also prevents hair from becoming white. Apart from this, green vegetables also contain vitamin-A, C, and iron.

Retinoic acid from vitamin-A is required for the action of Sebaceous Gland. Sebaceous glands help lubricate our hair, which is beneficial for dry hair. Keep in mind that excessive amounts of Vitamin-A also cause hair loss.

Also, the amount of vitamin-A activates hair follicles, which can help to grow hair. Simultaneously, we have already mentioned iron that prevents hair fall and strengthens the hair, but more research is being done. Besides, vitamin C helps in absorbing iron.

Greek yogurt

let’s know why Greek yogurt is the best foods for hair growth. Rich in protein, this superfood is an integral part of the Greek diet and other cultures, dating back to 500 BCE. Greek yogurt contains vitamin B5, which increases blood flow to the scalp and encourages the growth of hair.

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Let us know why Carrot is the best foods For hair growth. Carrots contain beta-carotene. This antioxidant is converted into Vitamin A. Carrot protects your hair from being lifeless and rough and encourages scalp glands to produce the sebum needed to keep the hair healthy. Most orange-colored fruits and vegetables like yam, pumpkin give us this benefit. But in this case, there is nothing better than carrots.

We hope after knowing all 19 Best Foods For Hair Growth, you will never have to say Which are the 19 Best Foods For Hair Growth.

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