It can be overwhelming trying to figure out the best hair care routine to keep your hair healthy. The markets are flowing with a steady stream of hair products, and sometimes it can be hard to decipher which ones to use. 

However, in all the glitz and glamour, we tend to forget that a nourishing diet is important for our hair’s good health. Having the proper foods in your system can improve your hair health immensely. Your strands need the proper vitamins, minerals, and nutrients in order to keep them healthy.

A plant-based balanced diet is predominately crucial for keeping your hair, nails, and skin to top shape. Then come the lean proteins, vitamins, iron, B-complex vitamins, fat-soluble vitamins, and omega-3 fatty acids, which also play a crucial role in your diet.

Today, we will discuss the best diet for hair growth and the foods you need to eat regularly to help your hair remain strong and healthy. 

Best Foods and Diet for Growth of Hair

1.) Eggs

diet for hair growth

Eggs are among the best sources of biotin and protein, the two most important nutrients for hair growth. A deficiency of protein in your body leads to hair loss because protein makes up the majority of your hair follicles. 

Similarly, you need to biotin in your body to produce keratin, the hair protein. Eggs also contain selenium, zinc, and other nutrients essential for hair growth.

Read more about how to utilize eggs for hair growth: DIY Hair Growth

2.) Salmon

diet for growth of hair

Salmon packs an abundance of protein and omega-3 fatty acids, so you can just imagine how it can keep your strands strong. Salmon is good for your hair, but it can also reduce inflammation in the body and scalp and boost your central nervous system.

Kiierr Laser Cap - Guaranteed Hair Growth Improvement Within 7 Months

3.) Berries

diet for hair growth female

Vitamins and healthy compounds in berries can boost your hair growth. They also contain powerful antioxidant properties and vitamin C. Thus, your hair follicles get added immunity against damage by free radicals. 

Free radicals are harmful molecules existing naturally in the environment and your body, and you need to arm your body with agents to fight them. A cup of berries daily would provide you with a whopping 114% of vitamin C needs.

One recommendation to incorporate berries into your daily diet is to use them in your smoothies at home. They add the perfect sweet flavor to your favorite smoothie of choice.

Read more: Smoothies for Hair Growth

4.) Spinach

best diet for hair growth

Spinach is a powerhouse of folate, iron, and magnesium, the all-important goodness of B vitamins. Several leafy greens are tremendous sources of nutrients and provide those dense benefits your hair desperately needs for stronger growth.

Additionally, the vitamin C of the dark leafy greens will support your cell membranes and keep your hair follicles active.

5.) Sweet Potatoes

healthy diet for hair growth

Good hair growth needs a lot of vitamin A, and sweet potatoes are a great source. The beta-carotene compound converts into vitamin with your body’s help and gives your hair health just the boost it needs.

A medium sweet potato, say about 114 grams, is sufficient to provide beyond four times your daily requirement of vitamin A. Resources also suggest vitamin A helps produce sebum, an essential component for keeping hair healthy.

6.) Chia Seeds

diet to promote hair growth

If you want a vegan or vegetarian source of omega-3 acids, then Chia seeds are one of the best options. They are rich in antioxidants and fiber. Chia seeds are a complete protein and a nutritional powerhouse, containing 20% extra protein than soybeans.

These shelf-stable tiny seeds are great additions to your smoothies, cereals, puddings, and any heart-boosting healthy baked good. They make sure to help keep your locks looking luscious and beautiful.  

7.) Avocados

fruits for hair growth and thickness

Avocados are phenomenal for your healthy fats needs and are only nutritious but also quite delicious. Avocados are rich in vitamin E, which can stimulate hair growth. A medium avocado of around 200 grams would satisfy 21% of your vitamin E daily need.

Vitamin E is an antioxidant like vitamin C and can fight off oxidative stress when it neutralizes your free radicals.

8.) Pumpkin

diet plan for hair growth

Pumpkin is a popular squash but can be a tremendous hair health booster. It contains merely 83 calories and fats less than a gram but packs an abundance of beta-carotene and iron. These are the precursors of vitamin A so you can figure its importance for your hair.

Your hair needs plenty of vitamins E and C to repair from damage, and pumpkin can give you just that. Therefore, it would be great to try out all those pumpkin recipes in your cookbook starting today. Gorgeous locks can follow soon!

9.) Nuts

good diet for hair growth

Nuts make a great snack at any time of any day. If we’re to be honest, we only need an excuse to grab a handful of our favorite variety. The best part of nuts is they consist of a wide variety of nutrients that can do wonders for your hair.

Twenty-eight grams of almond, for example, would provide approximately 37% of your vitamin E needs daily. Additionally, they also give your body the extra doses of essential fatty acids, zinc, vitamin B varieties, and others it needs. Many times, the cause of hair loss is a deficiency of those nutrients in the body.

10.) Pulses

food for hair growth

Peas, beans, lentils, and chickpeas are all pulses and pack sufficient amounts of plant-based fiber and protein. Pulses provide an endless list of benefits for your health, most importantly, your hair.  

Cheaper than buying meat, pulses contain rich amounts of folic acids, fiber, protein, B-complex vitamins, and renew vital cells for increased hair growth. 

11.) Broccoli, Oranges, Asparagus

folate for hair growth

You can find a rich amount of B vitamin folate in broccoli, oranges and asparagus. We attribute this nutrient to gene synthesis and the formation of red blood cells. Red blood cells are responsible for carrying oxygen, nutrients, and vitamins to the scalp to keep the hair healthy.

This nutrient is also one of the most active components for breaking down the protein in your body and providing building blocks for your hair follicles.

12.) Plain Yogurt

hair growth foods

You can never overestimate the power of plain yogurt is replenishing and nourishing your hair. It works as a powerful agent in boosting your hair health, improving the texture, shine, and strength of the strands and giving your hair follicles the abundant amount of protein they need.

Plain Greek yogurt has ample amounts of protein in it and is so versatile; you can incorporate it in a huge variety of ways in your daily diet. Take it in your smoothie for breakfast, or plain with granola and fruit added. 

The best part of yogurt is the probiotics; the friendly bacteria that help your body absorb all the essential nutrients.  

13.) Garlic

garlic and hair growth

Raw garlic contains minerals, vitamins (B-6 and C), selenium, and manganese, all of which are essential promoters of hair growth. Garlic can be known for strengthening the scalp and circulating blood flow to the scalp tissue.

The unique thing about this herb is that it can be consumed in your diet or can be used as a topical treatment directly on the scalp and hair.

Read more: Garlic for Hair Growth

Conclusion: Is a Healthy Diet for Hair Growth Important? 

is a healthy diet for hair growth important

YES! A healthy diet for hair growth is extremely important. The right diet can do wonders for your hair health.

The right diet goes a long way in providing the essential nutrients and vitamin needs of your body and ensures that no deficiency surfaces to cause negative consequences. Hair loss can often result from a poor diet, and you must, therefore, ensure that you include all the right foods in your daily diet to give your hair the best chance to thrive.


Diet for Hair Growth FAQs

What should I eat to stop hair loss?

Some of the best foods you can incorporate into your daily diet to stop hair loss are eggs, salmon, nuts, spinach, berries and avocados.

Which fruit is best for hair growth?

Some of the best fruits to increase your hair growth are berries. This includes strawberries, raspberries, blueberries and more.

How does diet affect hair?

Your diet can directly impact the health of your hair. If you are not including the proper foods into your daily diet, your hair will not be getting the proper vitamins, minerals, and nutrients it needs to remain strong and healthy.

How can I thicken my hair?

One of the easiest and most effective ways to increase the thickness of your hair is by consuming a healthy diet on a daily basis. You can also consider using a FDA-cleared laser cap to thicken your hair.