many fruits and vegetables

Some of the best foods for hair growth are high-nutrition foods, like eggs, leafy greens, and fatty fish. Nutrition deficiencies can harm hair. Hair growth profoundly depends on food intake, overall health, genetics, medications, environmental exposure, and aging. In old age, people usually get their hair weaker and more damaged. Genetic and age factors are uncontrollable, but one thing that can be helpful for growth is good health, and beyond good health lays a reason, and that is medication. Supplements, e.g., vitamins, minerals, biotin, riboflavin, iron, and many more nutrients, are helpful in hair growth.

1. Eggs

Eggs in the basketEggs are an incredible source of protein and biotin. Both nutrients are essential for hair growth. Hair follicles are made of protein so less protein intake can turn into hair fall. Biotin is an element necessary for the production of a protein named Keratin. Eggs are also a great source of zinc, selenium, and other hair-healthy nutrients.

2. Berries

red and black berriesBerries are enriched with beneficial compounds and vitamins that may support hair growth, having vitamin C, the source of antioxidant properties that can protect hair follicles against damage from harmful molecules called radicals. These molecules exist naturally in the body and environment. Vitamin C in berries produces collagen Harmons, which also helps the body take iron from the diet. Lack of iron can damage hair.

3. Spinach

Green SpinachThe healthy green vegetable contains beneficial nutrients like folate, iron, and vitamins A and C, which are essential for hair growth. Researchers said that vitamin A is a good nutrient for hair follicles, but taking plenty of it can change hair loss. Spinach is also a great source of iron, which helps red blood cells carry oxygen throughout the body to stimulate the metabolism essential for hair growth.

4. Meat & Fatty Fish & Meat

fish meatFatty fish like salmon, herring, and mackerel have hair-growing nutrients and are excellent sources of omega-3 fatty acids, which have been linked to hair growth, as proven by research. An experimental study has demonstrated that Omega-3 and omega-6 fatty acids reduce hair loss and grow hair density. Protein in Meat also helps in repairing hair follicles.

5. Sweet potatoes

3 potatoes, 2 whole potatoes, and 1 center cutAn immense source of beta-carotene is sweet potatoes. It’s converted into Vitamin-A, which helps in hair growth. A medium sweet potato contains enough carotene to give almost 160% of Vitamin A daily. Deficit Vitamin A causes hair fall, and more than required Vitamin A can cause hair damage, so aim to have a neutral quantity of vitamin a.

6. Avocados

green avocadosDeliciously nutritious avocados are a great source of good fats, and an excellent source of vitamin E, which is helpful for hair growth. Vitamin C is also an antioxidant that prevents oxidative stress by neutralizing free radicals.

In a study, people with hair loss experienced a 34.5% increase in hair growth after taking a vitamin E supplement for eight months.

7. Nuts

many type of dry fruitsNuts contain various nutrients that are helpful to hair growth and health. E.g., an ounce of almonds gives an impressive 48% of daily vitamin E needs. Nuts provide a wide variety of vitamin B, zinc, and essential fatty acids.

Deficiency in any of these nutrients leads to hair loss. Besides hair, nuts have many more health benefits, including reduced inflammation and lower heart disease.

8. Seeds, Beans & Soybeans

green and yellow soybeans

Seeds are rich in nutrients with few calories and contain Vitamin E, Zinc, and Selenium, which are beneficial for hair growth. For example, flaxseeds and chia seeds are essential for growth because they have omega-3 fatty acids.

A mixture of seeds contributes to the broadest range of omega-3 nutrients. Beans are also a plant-based protein that is essential to hair growth. Beans are also a good source of zinc. Soybean contains spermidine also, which also helps in growth.

9. Sweet Peppers

Red, Yellow, Green PeppersA rich and excellent source of antioxidant-rich Vitamin-C supports hair growth. One yellow pepper gives up to 456% of Vitamin C daily.

Vitamin C helps produce collagen, which can help straighten your hair strands. Sweet peppers are also a superb source of vitamin A.

10. Oysters

Oysters, lemon

One of the best sources of zinc is oysters. One medium oyster provides 96% of daily women’s needs. Zinc is a mineral that helps hair growth and repairs the hair.

Research shows that a zinc supplement can reverse hair loss caused by a nutrient deficit.


Whatever we eat influences our hair health, just like our body health. A deficiency of any nutrients can cause loss of hair health. In the same way, correcting a defect in any nutrients, e.g., Vitamin-A, E, C, D, and B, promotes hair health.


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