Best Foods for Healthy Hair Growth

Healthy hair growth depends on many factors. Some of the factors are under your control whereas others are not. Age and genetics have a big role in how your hair grows.

Your health and diet are basically under your control and you can manage a healthy and nutritious diet to nourish your hair.

Nutritional Foods for Healthy Hair Growth

People suffer from hair loss as a result of poor nutrition as hair needs the essential vitamins, minerals, and other nutrients to grow strong. Some foods can promote healthy hair growth and they should be included in the diet to see the results.


Eggs are a rich source of biotin and protein. The hair follicles are mostly protein and lack of protein can make them weak. The hair protein called keratin is produced when biotin is supplied to the body. Biotin is vital for hair growth and its supplements help in healthy hair growth.

Other hair healthy nutrients are zinc and selenium and eggs are rich in these both. Hair loss is triggered when the body lacks these vital nutrients.


Green leafy vegetables are loaded with healthy nutrients. Vegetables such as spinach, kale, broccoli, and lettuce are all types of greens. Spinach is an overall health booster which contains iron, folate, Vitamin A, and Vitamin C.

Sebum production is aided by vitamin A to keep the scalp moisturized. Iron is another nutrient to regulate oxygen supply in the body.


Vitamins are superfood for hair growth. Berries are rich in Vitamin C which boosts healthy hair growth. Vitamin C has antioxidants to protect hair from damage. This is how it prevents hair from the environmental toxins.

Also, collagen production is stimulated by using Vitamin C which protects hair from breaking. Vitamin C aids iron absorption in your body which further helps keep hair strong and prevent hair loss.

Fatty Fish

Fatty fishes are rich in omega 3 fatty acids and they promote hair growth. Use of Supplements containing omega 3 and omega 6 fatty acids have been linked to improved hair growth.

Women have also been using fish oil to overcome hair loss and hair thinning problems. Fatty fish also contains vitamin D3, vitamin B, selenium, and protein. All these are useful in strengthening hair.

Sweet Potatoes

Beta carotene is converted into vitamin A which helps hair grow stronger. Sweet potatoes are an ideal source of beta carotene.


Avocados are a delicious and creamy treat to have. They are loaded with Vitamin E for healthy growth. Vitamin E helps to neutralize free radicals and fight inflammation. People taking vitamin E supplements for at least 8 months experienced healthier hair growth.

Also, avocados are an excellent source of fatty acids which help in building new cells in the body. The hair follicles on the scalp are well protected from damage and a healthy environment is created for healthy growth.


Nuts are extremely nutritious and a booster for overall immune system. They can fulfil your requirement of vitamin E. They also contain Vitamin B, zinc, and other fatty acids. Nuts such as almonds and walnuts can reduce the risk of cardiovascular disease.

Sweet Peppers

Sweet peppers are rich in vitamin C. As discussed earlier, vitamin C has antioxidants to to fight inflammation. Bright colored sweet peppers such as the yellow one contains 5.5 times vitamin C like that of an orange.

Sweet peppers can stop hair graying and hair loss with the nutrition. Also, being rich in vitamin A, sweet peppers are ideal for hair growth.


Seeds are also rich in nutrients like zinc, vitamin E, and selenium. Sunflower seeds, flax seeds, and chia seeds are among the best known seeds with nutritional properties. These seeds can be added to your diet kn several ways to promote healthy hair growth.


Seafood is considered healthy because of its potential to grow hair stronger. Shrimps are rich in protein, vitamin B, zinc, iron, and vitamin D.

Shrimp fulfils 38% of the Vitamin D requirement in the body. Vitamin D deficiency is often related to hair loss which can be aided with shrimp addition in the diet.


Zinc is vital for many body functions. Healthy hair growth requires zinc mineral as a repair therapy. Hair loss can be reversed with zinc supplements. Oysters are considered as the best source of zinc.


Protein aids hair growth and beans contain its plant based source. Beans are also rich in biotin, iron, and folate. All these nutrients aid hair growth.


Spermidine is found in soyabeans which is essential for healthy hair growth. Also, there are supplements available based on spermidine as it activates the hair to grow stronger.


The protein contained in meat is essential for healthy hair. Red meat is an ideal source of iron which is good for delivering oxygen to hair follicles.

Useful Tips for Healthy Hair Growth

The hair follicles on our heads make a count of around 100,000. The age factor makes some follicles stop growing hair. Still, there are ways to strengthen your hair.

Although foods provide us with the best source of nutrition, people often opt for supplements. However, supplements should always be taken under a doctor’s guidance.

Vitamins and Nutrients – As discussed earlier, vitamins and nutrients are super food for healthy hair growth and they energize your body to grow stronger hair.

Essential Oils – These oils provide nourishment for hair. You may dilute them with other oils or add a few drops in your shampoo. Coconut oil, sunflower oil, castor oil, and mineral oil are suitable oils to mix in the concentrated essential oils.

Topical Ointments – Your scalp needs repair. An ointment can help treat skin condition that is not allowing proper hair growth.

Keratin Supplements – These are useful in nourishing hair and improving growth.

Protein Treatment – This allows your hair to be protected from damage. Coconut oil is recommended for hair as it prevents protein loss.

Caffeine – Consuming caffeine has shown positive effects on hair growth. Also, hair products containing caffeine promote hair follicles to grow hair stronger and healthier.

Bottom Line

The essential nutrients for healthy hair growth are Vitamins A, B, C, D, E, zinc, folate, iron, biotin, protein, and omega fatty acids. Lack of any of these nutrients in the body will affect your hair and may cause hair loss. Overcoming the deficiency is very important to promote hair growth.

Try adding healthy foods in your regular diet or take supplements based on what nutrient your body needs. This will help your body nourish the hair follicles and grow stronger and beatifull hair.

Khadija Ahmad

An author at Ask Health News, Khadija has good experience in Health And Physical Education and delivers her research work to entertain readers. Her words reflect creativity and intellect as she succeeds in shaping them into interesting articles for readers. Email: khadija@askhealthnews.com

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