Top 20 Foods That Grow Hair You Must Know

05/08/2023 54 views
Foods That Grow Hair You Must Know

Many people have looked into numerous cures and methods in an effort to get thick, healthy hair. While genetics and normal hair care are important factors, adding particular foods to your diet can help promote hair growth. 

It has been proven that eating certain nutrient-rich meals will help you grow hair that is stronger, longer, and more bright. In this TH Cosmetic‘s article, we will look at a few of these foods that are said to promote and nourish hair development.

Best FoodsThat Grow Hair

So, what is good for hair growth and thickness? Here are the top 20 foods you should try out to grow your hair faster and smoother:


Egg for hair care
Egg for hair care

Consuming sufficient protein is crucial for promoting hair growth since hair follicles primarily contain protein. Insufficient protein intake has been proven to contribute to hair loss.

Biotin is vital in producing keratin, a protein essential for hair health. That is why biotin supplements are often advertised for stimulating hair growth. Studies have also demonstrated that increasing biotin consumption can enhance hair growth in individuals with biotin deficiencies.

Nevertheless, biotin deficiencies are rare if you maintain a well-balanced diet for hair growth female. There is limited evidence to suggest that individuals without significant health issues derive any benefits from consuming excessive amounts of biotin.


Spinach, a nutritious leafy vegetable, contains beneficial elements such as folate, iron, and vitamins A and C. These nutrients are crucial in promoting hair growth

Research indicates that vitamin A is vital for hair growth. However, excessive consumption of vitamin A through supplements can result in hair loss

Obtaining the necessary amount of vitamin A is recommended by incorporating food for hair growth and thickness in this essential nutrient into your diet.

Fatty fish

Nutrients found in fatty fish like mackerel, herring, and salmon may encourage hair development.

They are great providers of omega-3 fatty acids, which research has shown to promote hair development.

A supplement combining omega-3 and omega-6 fatty acids and antioxidants decreased hair loss and enhanced hair density, according to older research involving 120 women.

Little research exists on the relationship between omega-3 fatty acids and hair development. Before health professionals can offer any recommendations, further research is required.

In addition to being an excellent source of protein, selenium, vitamin D3, and B vitamins, fatty fish also contains other elements that may support strong, healthy hair.



Nuts are delicious, practical, and full of nutrients vital for healthy hair development.

For instance, an amazing 48% of your daily vitamin E requirements are met by an ounce (28 grams) of almonds.

They include a range of B vitamins, zinc, and vital fatty acids. Any of these vitamin deficiencies have been associated with hair loss.

Along with aiding in hair development, nuts have been linked to several other health advantages, such as the lowered risk of heart disease and inflammation.


Nearly half of your daily vitamin E requirements are met by an ounce (28 grams) of sunflower seeds, including a range of B vitamins that are good for your hair.

Several seeds, like chia and flaxseeds, include omega-3 fatty acids.

Two tablespoons of ground flaxseed contain 4.7 grams of omega-3 fatty acids. That is greater than the 178 grams in half a salmon fillet in terms of omega-3 fatty acids.

But unlike the omega-3s found in fatty fish, the form of omega-3 fatty acid found in flaxseeds is not used by the body as effectively. They are still a fantastic supplement to the diet.

Sweet peppers

Sweet peppers
Sweet peppers

Sweet peppers are a great source of vitamin C, which is high in antioxidants and may promote hair development.

One yellow pepper meets up to 456% of a woman’s daily vitamin C requirements and 380% of a man’s.

Collagen can help strengthen your hair strands, and vitamin C can increase its synthesis. Additionally, it is a potent antioxidant, which might defend hair strands from oxidative damage.

When free radicals overrun the body’s antioxidant defense mechanism, oxidative stress results, which has been connected to graying and hair loss.


Oysters are an excellent dietary source of zinc, offering significant benefits for overall health. Regarding daily zinc requirements, a single medium-sized oyster can fulfill up to 96% of the recommended intake for women and 75% for men.

Zinc, a vital mineral, supports the hair growth and repair cycle. When the diet lacks sufficient zinc, it can lead to a condition known as telogen effluvium, a common but reversible form of hair loss caused by nutrient deficiencies.

Research indicates that the effects of hair loss resulting from zinc deficiency can be reversed by taking zinc supplements. However, it’s important to note that excessive zinc consumption can lead to toxicity.


Beans are an excellent plant-based protein source that plays a crucial role in promoting hair growth.

Like oysters, beans offer a rich supply of zinc, a mineral supporting the hair’s growth and repair cycle. Consuming 3.5 ounces (100 grams) of black beans can provide women up to 14% of their daily zinc requirement, and men with 10%.

Moreover, beans contain numerous other beneficial nutrients for hair health, such as iron, biotin, and folate.



Research has indicated that substances found in soybeans have the potential to enhance the growth of hair. Among these substances is spermidine, which is found abundantly in soybeans.

For instance, a study involving 100 participants revealed that a nutritional supplement containing spermidine extended the duration of the anagen phase, which is the active growth phase of hair. The longer the hair follicle remains in the anagen phase, the greater its growth potential.

However, since the investigation into the relationship between spermidine and hair growth is relatively recent, further studies are required before healthcare professionals can provide specific recommendations regarding spermidine consumption.


Meat contains a valuable protein that plays a crucial role in promoting growth and aiding in the repair and strengthening of hair follicles. A cooked sirloin steak weighing 3.5 ounces (100 grams) can supply up to 29 grams of protein, as reported by a reliable source.

Among the different types of meat, red meat stands out for its high content of a readily absorbable form of iron. This mineral is essential for facilitating the transportation of oxygen by red blood cells to all cells in the body, including hair follicles.


Legumes, such as beans and lentils, contain abundant essential vitamins and minerals like zinc, iron, and biotin, which are vital in improving hair health.

Biotin specifically enhances the integrity of keratin, the protein responsible for the formation of hair, skin, and nails. As stated by St. Surin-Lord, biotin strengthens hair, making it more resilient against breakage and visibly thicker. Moreover, legumes are an excellent protein source, particularly beneficial for individuals following a vegetarian or vegan diet.



Salmon and other fatty fish such as sardines, mackerel, and high-quality tuna provide excellent nourishment for your hair, promoting shine and growth. This is due to their abundance of omega-3 fatty acids, protein, and B vitamins.

The best thing about these fish is their versatility in preparation. You can air fry them and shred them for delicious fish tacos or bake a few fillets in the oven and serve them over a bed of flavorful spiced lentils.

Cruciferous Vegetables

According to nutritionist Carolyn Brown, cruciferous vegetables such as Brussels sprouts and broccoli are abundant in folate, which promotes cell division. Insufficient levels of folate may be indicated by weak, thinning, or brittle hair. Therefore, to foster healthier hair growth, consuming more of these vegetables is advisable.


Collagen has garnered considerable attention, and experts Pritchard and Haber concur that it is highly beneficial for enhancing hair growth. Pritchard explains that collagen contributes to the skin’s elasticity, the hair’s strength, and connective tissues’ ability to hold everything together.

While our bodies naturally produce collagen, its production declines with age, making dietary supplementation important. Incorporating organic bone broth or powdered collagen forms into smoothies or oatmeal is recommended.

Pumpkin Seeds

Haber emphasizes the significance of zinc, a crucial trace mineral that helps prevent hair loss and maintains its health for optimal growth. Pumpkin seeds are an excellent source of this mineral.

Additionally, St. Surin-Lord suggests that pumpkin seeds are among the best plant-based sources of omega-3 fatty acids, known for their anti-inflammatory properties. Including pumpkin seeds in a homemade trail mix can provide an easy and convenient on-the-go snack.



Citrus fruits are an excellent vitamin C source, offering numerous significant health advantages. Moreover, when it comes to promoting hair growth, it plays a vital role in safeguarding and maintaining collagen levels. Our experts have emphasized the importance of collagen for hair growth.

In addition to its role in collagen production, vitamin C is a powerful antioxidant crucial for combating harmful free radicals. St. Surin-Lord highlights that vitamin C facilitates iron absorption, an essential component for maintaining hair health, as it functions as a co-factor for DNA and supplies oxygen to tissues.

Green Leafy Vegetables

Likewise, green leafy vegetables are among the top foods for stimulating hair growth. Their high antioxidant content protects the skin’s natural collagen reservoir from detrimental free radicals. St. Surin-Lord advises integrating superfoods such as kale and spinach into your daily routine, as they are rich in vitamin A.

Greek Yogurt

Greek yogurt, abundant in protein and essential vitamins and minerals like zinc (approximately 1.5 milligrams per cup), is a wise addition to your daily snacks or breakfasts if you aspire to have strong, luxuriantly long hair. To enhance its nutritional value, consider adding a handful of berries and a pinch of chia seeds. Opt for plain, organic yogurt sourced from grass-fed cattle for an even better choice.

Bell Pepper

One compelling advantage of including bell peppers in your diet is their remarkable vitamin C content, surpassing even oranges. Green peppers offer 95.7 mg, red peppers provide 152 mg, and yellow peppers impressively contain 341 mg of vitamin C.

Moreover, bell peppers are an excellent source of fiber. You can enjoy them as a snack with hummus or incorporate them into a nutritious stir-fry.



Papaya, similar to citrus fruits, contains a significant amount of vitamin C, which is beneficial for hair health as it safeguards collagen. You can obtain 86.5 mg of this essential vitamin by consuming just one cup of chopped papaya. Additionally, papaya is rich in fiber and carotenoids, which contribute to maintaining a healthy scalp.


Can iron deficiency in foods that cause hair loss?

Yes, iron deficiency can contribute to hair loss. Iron is essential for carrying oxygen to the hair follicles, and insufficient iron levels may disrupt the hair growth cycle. Consuming iron-rich food for hair growth faster, like lean meats, leafy greens, beans, and fortified cereals, can help maintain adequate iron levels.

Can specific foods prevent hair loss?

While no single food can guarantee hair loss prevention, a healthy and balanced diet that includes nutrient-rich foods can promote hair health and potentially reduce the risk of hair loss.

Is it necessary to take supplements for hair growth?

If you maintain a well-rounded and nutritious diet, you should be able to obtain the necessary nutrients for hair growth from food sources. However, in certain cases, supplements may be recommended by a healthcare professional to address specific deficiencies.


An essential part of preserving health and encouraging your hair’s development is nourishing it from the inside out. The general health of your hair may be supported by a balanced diet that includes foods high in vitamins, minerals, and proteins, even if there are no special meals that will promise quick hair development.

To attain the gorgeous, strong hair you seek, be sure to incorporate these items in your diet and adopt a holistic strategy.


“Top 10 Foods for Healthy Hair”, WebMD:

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