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Eat These Foods for Hair Growth! Full Guide of 2024

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Having healthy hair is a goal for many people. Eating the right foods can help you achieve that goal and promote hair growth. Nutrition plays an important role in keeping your locks looking luscious and long, so what should you eat?

In this article, we will discuss the essential nutrients needed for healthy hair growth as well as some of the best food sources to consume on a regular basis. We’ll also be talking about which types of food to avoid if you want good-looking tresses!

With this information in hand, you’ll be able to make sure your diet includes all the necessary nutrients that support strong and healthy locks.

Key Takeaways

what should be eaten for hair growth

  • Eating a balanced diet with foods rich in protein, iron, omega-3 fatty acids, biotin, and vitamins A, C, and E is important for healthy hair growth.
  • Foods that promote healthy hair include eggs, sweet potatoes, berries, spinach, fatty fish, avocados, nuts, and seeds.
  • Processed red meat, high-sugar foods, and fried foods should be avoided or consumed in moderation.
  • Regular trims, scalp massages with essential oils or aloe vera gel/onion juice, using gentle shampoo and conditioner, and taking hair growth supplements can also support healthy hair growth.

The Role of Nutrition in Hair Growth

The Role of Nutrition in Hair Growth
Eating a balanced diet rich in hair-healthy nutrients can help promote your own hair growth. For example, studies have shown that people who consume plenty of omega-3 fatty acids and biotin experienced significant increases in their rate of hair growth.

It is important to consider all aspects of health when trying to improve the condition and appearance of one’s mane. Exercise routine, stress management, sleep quality as well as regular haircare are all key factors in promoting healthy locks from within.

Regular consumption of nutrient-dense foods such as fatty fish like salmon which are packed with vitamins B12 and D; spinach which contains riboflavin; sweet potatoes full essential fatty acid; avocados filled with vitamin E; nuts containing protein, iron, plus zinc will enable you to get those luscious tresses you always wished for.

On the other hand, overconsumption of red meat especially processed ones has been linked to certain diseases so moderation should be exercised here too. A combination of these along with correcting deficiencies of essential nutrients can help treat loss and promote better overall results.

Therefore, nourishing your body with minerals and vitamins is important in making it long, strong, while dry, frizzy, smooth, silky hair is a sign of inside health indicating how well you look after yourself.

Essential Nutrients for Hair Growth

Essential Nutrients for Hair Growth
Hair growth is heavily dependent on key nutrients. Protein, iron, Omega-3 fatty acids, biotin, vitamin A, vitamin C, and Vitamin E are all essential for promoting hair growth. Eating foods that contain these vitamins and minerals can help ensure the body has what it needs to promote healthy hair growth, so make sure you’re getting your daily dose!


Consuming protein-rich foods is essential for achieving healthy, strong hair. Protein helps build and repair tissue in the body, including hair follicles. Eating enough protein can help prevent hair loss from nutrient deficiencies or stress.

Foods rich in proteins include chicken, fish, eggs, beans, and nuts. Amino acids found in proteins are also building blocks of keratin – a key component of your hair strands! Additionally, fatty acids such as omega-3s have been linked to improved scalp health, which may lead to increased growth potential for your locks!

Managing one’s protein intake through a balanced diet is important for overall health, but it’s especially beneficial when trying to achieve lustrous tresses too! Reducing stress levels along with good sleep hygiene practices and regular exercise regimens will also ensure optimal iron intake – another crucial mineral needed by our bodies that contributes positively towards healthier-looking manes.


Boosting your iron levels can help promote healthier, stronger hair by providing essential nutrients to the scalp and follicles. Iron deficiency is one of the most common causes of hair loss and poor hair health. This is because iron helps create keratin cells that make up each strand of our hair.

To maintain healthy iron levels, it’s important to eat foods high in iron such as whole grains, leafy greens like kale or spinach, lean red meat or poultry. Additionally, antioxidants found in food are important for fighting off free radicals which cause damage to our cells including those that form our hairstrands. So don’t forget to eat plenty of berries too!

A balanced diet rich with these nutritious foods will not only improve your energy but also aid in keeping a head full of glossy strands you’ll be proud to show off!

Omega-3 Fatty Acids

Adding omega-3 fatty acids to your diet can help nourish your hair from the inside out, giving you a thick and healthy mane.

Omega-3 benefits include improved scalp health, protection against oxidative stress, and decreased inflammation in the body.

Hair follicles need good nutrition for optimal growth and omega-3 fatty acids play an important role in this process.

Dietary sources of these essential nutrients are salmon, tuna, sardines, nuts like walnuts or flaxseeds, as well as sweet potatoes or citrus fruits.

Incorporating these foods into our daily diets is key to maintaining strong hair care habits that protect us against damage due to environmental factors such as ultraviolet radiation from sunlight exposure. This can cause drying of the hair shafts, causing them to break easily and leading to split ends!


Taking biotin can help keep your hair looking its best, giving you a beautiful and healthy mane that shines. Biotin is an important part of any effective hair care routine. It’s a great source of protein which helps to support the formation of red blood cells, aiding in circulation and promoting overall good health as well as strong hair growth.

The best foods for getting enough biotin are eggs, salmon, sweet potatoes, nuts like almonds or walnuts and avocados; however, if these’re not available, there’re many other sources such as liver or low-fat dairy products that provide it too! Deficiencies in this nutrient can lead to brittle nails and thinning hair so taking supplements may be necessary for some people who need extra help meeting their daily recommended intake levels.

Hair care doesn’t stop with just taking biotin though – making sure you get enough vitamins A & C along with iron will also aid in keeping your locks thick & long. Doing regular deep conditioning treatments will make them look super glossy!

Vitamin a

Incorporating vitamin A into your diet can help to nourish and strengthen your hair, giving it a healthier look and feel. Vitamin A benefits hair follicle health by aiding in the production of a hair protein called keratin.

This essential nutrient also supports the mineral needs of healthy hair growth while preventing dryness, dandruff, and other scalp problems. To get as much vitamin A as possible, try eating foods like sweet potatoes, carrots, and dark leafy greens.

These foods are excellent sources of omega-3 fatty acids, vitamin E, and antioxidants that promote overall skin health too!

Vitamin C

Boosting your vitamin C intake can give you healthier hair and skin, so why not enjoy some citrus fruits for a tasty treat?

Vitamin C benefits are plentiful in terms of hair health benefits. First off, it helps to strengthen the hair follicles, which then enables better hair growth benefits as well as aiding with keratin production.

Additionally, vitamin C is also essential for hair follicle development that consequently supports healthy scalp circulation and new growth cycles. Getting enough daily vitamin C needs is always a good idea – oranges are an excellent source of vitamin E, but much zinc is found in red bell peppers if desired instead!

As with anything else, though, moderation when consuming these foods should be kept at bay to avoid getting too much sugar or calories from them – so maybe try drinking carrot juice every now and then instead!

Vitamin E

Enjoying foods rich in vitamin E can help support healthy hair growth and a healthy scalp. Proper hydration, sun protection, heat protection, and avoiding damaging hairstyles and treatments are also important for maintaining strong locks.

Incorporating vitamin E-rich foods like medium avocados or sunflower seeds into your diet can provide the necessary nutrients to nourish hair follicles. Additionally, omega-3 fatty acids found in fatty fish like salmon may promote scalp health by reducing inflammation.

Remember that a well-rounded diet is key to promoting overall health of both your body and your hair!

Best Foods for Hair Growth

Best Foods for Hair Growth
Eating a balanced diet can help promote healthy hair growth. Incorporate these foods into your meals to ensure you’re giving your body what it needs for strong locks!

Eggs, berries, spinach, fatty fish such as salmon and tuna, sweet potatoes, avocados, and nuts/seeds are all packed with vitamins and minerals that nourish your scalp from the inside out.

Make sure to adjust your diet to include these foods and you’ll be on your way to healthier, stronger hair!


Adding eggs to your diet can provide essential nutrients for nourishing hair follicles and scalp health, leaving you with strong and healthy locks. Eggs are a great source of protein, iron, omega-3 fatty acids, biotin, and vitamin A – all important for promoting hair growth.

Egg Protein Benefits – protein is an important component in the structure of every cell in our body, including those that make up each strand of our hair.

Egg Iron Content – adequate levels of iron help promote healthy blood circulation, which supports nutrient delivery to the cells responsible for growing new strands.

Omega 3 in Eggs – these fatty acids play a role in normalizing hormone production, which may be beneficial in preventing excessive shedding or thinning due to hormonal imbalances.

Eggs also contain high amounts of Vitamin E as well as other B vitamins like biotin (Vitamin B7. Vitamin E helps protect against oxidative stress while biotin contributes towards strengthening existing hairs by supporting keratin formation within each follicle’s matrix where new strand development occurs from root-to-tip.

Combined with eating one medium sweet potato daily, which contains plenty of magnesium and beta-carotene, it provides ample amounts of vitamin A that promotes sebum production, keeping scalps from becoming overly dry or excessively oily. Both conditions are unfavorable environments when striving for optimal growth potential.

Finally, adding foods rich in fatty fish such as salmon along with flaxseed oil will ensure you’re getting enough omega-3 fatty acids needed to protect hair from brittleness and breakage.


Indulging in a handful of berries can be beneficial for your tresses, making them as strong as an ox.

Rich in protein and iron, biotin and omega-3 fatty acids, vitamin A, C, and E; the antioxidants present in these fruits help to reduce stress levels which is great news when it comes to hair care.

Vitamin E helps protect cells from free radicals damage while omega-3s provide essential nutrients needed for proper blood circulation that stimulates healthy scalp growth along with providing natural sebum oil on the skin surface which keeps your locks shiny!

Berries are packed full of vitamins that nourish each strand from root to tip giving you thicker looking hair preventing split ends too.

Enjoying this delicious treat will help keep those luscious locks happy and beautiful all around!


Incorporating spinach into your diet can provide essential nutrients that help promote healthy hair growth. Spinach is one of the best foods for maintaining a strong and healthy scalp, as well as preventing hair loss, increasing hair density and improving texture. It plays an important role in regular grooming due to its high nutritional value. It contains great amounts of zinc which helps maintain scalp health while also providing vitamins A & C that stimulate sebum production to keep our locks looking shiny and lustrous.

Adding spinach to your weekly meals is easy – simply incorporate it into salads or cook up some delicious, healthy spinach recipes! Eating this superfood regularly will make sure you are getting all the necessary minerals for better-looking tresses with every bite!

Fatty Fish

Enjoying fatty fish like salmon, mackerel, and sardines can provide essential nutrients to promote a strong, healthy scalp and luxurious locks. Here are some key benefits:

  • Fish contain omega-3 fatty acids that help maintain the structure of hair cells for strength and shine.
  • Omega 3s also keep the scalp hydrated, which helps reduce dryness or flakiness associated with dandruff or itchiness caused by skin conditions such as psoriasis or dermatitis.
  • The protein in fish is essential for rebuilding tissue in hair follicles, while other nutrients like vitamin E support cell turnover rate, which keeps your mane looking lusciously full of life!
  • Fatty fish also supply iron, which aids in nutrient balance throughout the body, including nourishing strands from root to tip with essential vitamins needed for growth too!

If you prefer land animals over seafood, sirloin steak is another option, but be sure not to overindulge. Remember, moderation is key when it comes to maintaining optimal health on all levels!

Sweet Potatoes

You’ll be amazed at the heavenly hues your hair will take on when you indulge in sweet potatoes! These orange wonders are packed with beta-carotene, a nutrient that converts to vitamin A and promotes healthy scalp.

This veggie also contains Vitamin E, iron, and omega-3 fatty acids, which improve blood circulation to the scalp. To really boost growth, try incorporating avocado or grapefruit into your diet alongside brushing techniques and regular use of hair oils or masks.

Remember: Healthy habits lead to healthier hair!

Nutrient Amount per 1 medium Sweet Potato
Beta-Carotene (Vitamin A) 438% DV
Vitamin C 37% DV
Fiber 7g
Potassium 645mg
  • Data from USDA Food Composition Databases.


Indulge in avocados for an extra boost of hair-healthy nutrients! Avocado benefits range from improved hair texture to nutrient absorption.

Rich in vitamins E and B, omega-3 fatty acids, and minerals such as iron, avocados offer a variety of nourishing elements that can improve the condition of your scalp.

Not only do they help protect against oxidative stress that leads to graying hair or balding but they’re also essential components for building strong strands.

Vitamin E helps fight free radicals, omega-3 fatty acids strengthen each strand, iron increases oxygenation on the scalp aiding growth, and vitamin B is needed to form keratin which makes up each individual strand.

Eating this superfood regularly may even help you reach your goals faster by improving the body’s ability to absorb other key nutrients like protein or zinc–both important for healthy tresses!


Nuts are packed with hair-healthy nutrients like protein, iron, omega-3 fatty acids, and biotin that can help promote strong tresses. Incorporating nuts into your diet is one of the best ways to get these important nutrients for healthy hair.

Almonds, walnuts, and pistachios have been known to contain high levels of vitamin E, which helps nourish follicles from the inside out while also protecting against environmental damage. Nuts are also a great source of omega-3 fatty acids, which strengthen strands by promoting collagen production in cells, thus adding structure and shine to locks.

Other nutrient benefits include avocado or grapefruit oil, as they both boast hydrating properties that make it easier for vitamins & minerals found in nutty snacks to reach their intended target: your scalp!

Hair care tips, such as eating more nuts on a daily basis, will not only aid with hair growth but will alleviate common struggles many people face when trying to maintain their mane’s health & vibrancy at home – especially when combined with other nutritional benefits like those mentioned above!


Enjoying a handful of seeds daily can tantalize your taste buds while providing your hair with vital minerals and vitamins that help nourish it for strong, healthy growth.

Adding certain types of seeds to your diet can support the right nutrients for healthier hair. Chia or flaxseeds are rich in essential fatty acids like omega-3s, which promote scalp health and reduce inflammation that leads to dandruff and other scalp conditions.

Sunflower seeds provide vitamin E needed to protect against damage from sunlight exposure as well as zinc—a mineral known to improve follicle strength by preventing shedding due to their antioxidant properties.

Sesame is also a great source of omega-3 fatty acids plus biotin, another nutrient important for promoting thicker locks without breakage. Mix them with avocado or grapefruit juice instead of oil when making a salad dressing!

To maximize seed benefits for stronger strands, include them into weekly hair care rituals such as creating an overnight mask using pumpkin seed paste mixed in yogurt. Apply it onto dampened tresses before bedtime – this helps replenish moisture levels while improving elasticity leading to fewer split ends over time!

Foods to Avoid for Hair Health

Foods to Avoid for Hair Health
When it comes to hair health, certain foods should be avoided or consumed in moderation. Processed red meat, high-sugar foods, and fried foods can have a negative effect on the growth of your hair.

Eating too much of these items can lead to unhealthy scalp conditions that could result in thinning or dull-looking hair. It’s important to understand how these items affect your body so you can make healthy choices for optimal results when it comes to achieving beautiful locks!

Processed Red Meat

Limit your consumption of processed red meat, as too much can be detrimental to hair health. Eating a diet rich in lean proteins like eggs and getting adequate amounts of sleep is important for healthy hair growth.

Try adding avocados, grapefruit, and other sources of vitamin E along with omega-3 fatty acids into your weekly routine for optimal scalp health benefits. Avoiding fried foods or managing stress through exercise are also essential steps you should take to ensure healthier tresses over time.

Finally, taking vitamins such as biotin or folic acid regularly will help provide the necessary nutrients needed for follicle regeneration and overall hair strength restoration.

High-sugar Foods

Try to cut down on high-sugar foods such as candy and soda, as they can contribute to oxidative stress which has been linked with hair loss and graying of hair.

A recent study found that people who ate a diet containing more than 20% sugar had twice the risk of developing alopecia compared to those eating less than 10%.

To maintain healthy hair growth, it’s important not only to reduce your consumption of sugary treats but also make sure you’re getting enough sleep, exercising regularly, following a good hair care routine and considering taking vitamin supplements.

Vitamin E is particularly beneficial for stimulating new follicle growth while protein helps repair existing damage.

Carrot juice contains beta carotene which can help promote strong roots while omega-3 fatty acids provide nourishment for scalp cells – both are essential for keeping your locks looking their best.

Collagen production slows down with age so adding collagen powder into drinks or smoothies may be helpful too!

Fried Foods

Indulging too much in fried foods can adversely affect your hair health, as they’re often high in saturated and trans fats linked to hair loss. It’s important to avoid frying when possible and instead opt for baking or grilling.

Stress management, sleep habits, and exercise routines are also important factors for maintaining healthy hair. They help balance hormones that may be contributing to thinning strands.

A diet rich in vitamins such as vitamin A (found notably in grapefruit), vitamin E (in avocado), omega-3 fatty acids (from salmon), collagen-promoting biotin (in almonds), and other essential nutrients will ensure your scalp has the materials it needs for strong growth.

Finally, keeping hydrated with plenty of water helps prevent dryness, which can slow down the process of growing out long locks!

Lifestyle Factors for Healthy Hair

You can promote healthy hair growth by managing your stress, getting enough sleep, and exercising.

Stress has a negative impact on the body’s ability to produce new cells, so reducing stress levels is important for maintaining strong and healthy hair.

Sleep helps regulate hormone production in the body, which is essential for promoting natural cell regeneration, including those responsible for growing your hair.

Exercise increases blood circulation, which pumps oxygen into our scalp, helping to nourish our follicles with nutrients and minerals needed to help grow healthier strands of hair.

Managing Stress

Manage your stress by taking a moment to pause and focus on the present. Feel the warmth of the sun, hear the birds singing, or simply take deep breaths. Managing stress levels is an important part of maintaining good mental wellbeing.

Establish sleep hygiene practices such as avoiding late-night technology use and establishing consistent bedtimes to help reduce anxiety levels. Exercise benefits both physical health and mental wellbeing because it releases endorphins, which can improve mood, energy levels, concentration, self-esteem, and overall happiness.

Additionally, vitamins E & C along with Omega 3 fatty acids are essential for healthy hair growth as they help in collagen production, which improves scalp circulation. Foods rich in these nutrients include avocado oil & nimbu paani (lemon water).

It’s also beneficial to practice mindfulness activities such as yoga or journaling to promote relaxation while focusing on positive thoughts that will have a calming effect on your mind & body, allowing you to handle stressful situations better!

Achieving balance between work life/social obligations is key when it comes to promoting healthier lifestyle habits that support optimal emotional wellness.

Getting Enough Sleep

Getting enough sleep is essential for your health and wellbeing, so make sure you prioritize it in your daily life. Managing stress with a healthy lifestyle, including exercise, adequate sleep hygiene habits, and relaxation techniques, can help reduce the impact of everyday stress on the body.

Here are some key elements to consider:

  • Exercise can boost endorphins, which helps promote better quality sleep, as well as reducing cortisol levels that cause hair loss due to prolonged periods of stress.
  • Establishing good sleeping habits, such as avoiding caffeine before bedtime or establishing a calming nighttime routine, will also improve hair health by providing restful nights of beauty rest!
  • Incorporating natural ingredients into your hair care routine, like vitamin E oil from avocado or grapefruit extract rich in collagen and omega-3 fatty acids, will nourish strands for stronger growth too!

Keeping up with regular trims every 6-8 weeks is important because split ends can lead to breakage, making it difficult for hairs to grow out longer than usual. With these tips, you’ll be able to enjoy healthier-looking locks while getting plenty of z’s each night!


Incorporate exercise into your daily routine to boost endorphins and reduce cortisol levels, helping you feel better while promoting healthy hair growth.

Exercise increases blood flow to the scalp, providing oxygen and nutrients needed for hair follicles to thrive.

Stress can negatively impact hair health, leading to breakage and thinning. Regular exercise can combat stress by releasing tension in muscles and improving sleep quality.

Additionally, maintaining healthy habits like a balanced diet supplemented with vitamin E and omega-3 fatty acids may improve overall hair health.

Consider consuming collagen-rich foods or carrot juice for added benefits along with grapefruit which aids in iron absorption from food sources as well as promotes circulation of blood throughout the body including scalp area encouraging optimal nutrient availability aiding in proper maintenance of your hairs’ vibrancy!

Frequently Asked Questions (FAQs)

How much of each nutrient should I consume for optimal hair growth?

To optimize hair growth, aim for a balanced diet rich in essential nutrients. This includes B vitamins, iron, biotin, and omega-3 fatty acids. Regularly consuming foods such as eggs, nuts, and seeds can nourish your hair from the inside out.

Make sure to prioritize a well-rounded diet to ensure you’re getting all the necessary vitamins and minerals for healthy hair. Don’t forget to stay hydrated as well! Drinking enough water is crucial for overall hair health.

Are there any home remedies I can use to promote hair growth?

Yes, there are several home remedies you can try to promote hair growth.

Massaging your scalp with essential oils, such as lavender or peppermint oil, and using aloe vera gel or onion juice on your scalp may help stimulate hair growth.

How often should I shampoo my hair?

You should shampoo your hair every 2-3 days, depending on your hair type and lifestyle. Over-washing can strip natural oils from the scalp and cause dryness or irritation.

Use a gentle shampoo and conditioner to maintain healthy hair growth.

Is there a way to tell if my hair is healthy?

Your hair is like a garden, it needs nourishment to grow. Signs of healthy hair include shine, elasticity, and minimal breakage.

Regular trims and a balanced diet rich in vitamins, minerals, and protein can help promote strong and vibrant locks.

Are there any supplements I should take to support hair growth?

To support hair growth, consider taking supplements rich in vitamins B12 and D, biotin, iron, and other nutrients. However, don’t just rely on supplements; a balanced diet is key to healthy hair. Make sure to nourish your body with whole foods too!

Remember, a balanced diet is important for overall health and can also support hair growth. Supplements can be helpful, but they should be taken in conjunction with a nutritious diet.


Nutrition plays a vital role in maintaining healthy hair and promoting hair growth. To achieve this, it is important to eat a balanced diet that is rich in hair-friendly nutrients. This includes protein, iron, omega-3 fatty acids, biotin, and vitamins A, C, and E. Just like a garden needs the right mix of nutrients to thrive, your hair needs the same.

It is also important to avoid certain foods that can damage your hair. This includes processed red meat, high-sugar foods, and fried foods. By reducing your intake of these foods, you can help protect your hair from damage.

In addition to a healthy diet, taking care of your overall health can also help keep your hair looking its best. This includes managing stress, getting enough sleep, and exercising regularly. Taking care of your hair and health can help you achieve a beautiful and healthy mane, like a lion’s.

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Mutasim Sweileh

Mutasim is a published author and software engineer and beard care expert from the US. To date, he has helped thousands of men make their beards look better and get fatter. His work has been mentioned in countless notable publications on men's care and style and has been cited in Seeker, Wikihow, GQ, TED, and Buzzfeed.