FOODS THAT PROMOTE HAIR GROWTHCredit: Photo by Element5 Digital on Unsplash

Hair loss is a leading problem for both men and women. Several factors such as your genes, lifestyle, and environment can bring forth this dilemma. But, did you know that there are foods that can encourage hair growth? In fact, if you want your tresses to grow thick and strong, you have to know which foods can give this benefit. By including these foods in your daily meals, you are making sure that you get all the necessary nutrients for your tresses. So, here is a list of foods that promote hair growth and help you solve your hair loss problems.


One of the few nutrients that the human body can’t create is omega-3 fatty acids. Basically, this healthful fat can offer several perks, like promoting hair growth. In fact, according to one study, the participants have an increase in hair growth after taking fish oil supplements.[3] But, supplements are not the only way to get this type of fat. Fatty fishes, like salmon and mackerel, are excellent sources of omega-3.  An added bonus is that you can also get other nutrients in these fatty fishes that encourage hair growth, which are protein, selenium, vitamin D3, and various kinds of B vitamins.

Aside from fatty fishes, several kinds of seafood can also help bring forth healthy tresses. Oysters and shrimps, for example, are great sources of zinc. Basically, a deficiency in this mineral can lead to hair loss. The problem is that supplementation is not the best option because consuming too much zinc may also result in hair loss.[2] Thus, consuming natural sources of zinc, like different kinds of seafood, is the best course of action.


EGGS FOR HAIR GROWTHCredit: Photo by Danielle MacInnes on Unsplash

One of the best foods that promote hair growth is eggs. The reason is not only due to the high protein contents of this product. While your tresses are mostly made of protein, biotin is also necessary to build keratin, a hair protein.[4] The good news is that eggs are excellent sources of biotin. But, that’s not all! Eggs can also provide zinc, selenium, vitamin A, and E – essential nutrients for healthy and shiny tresses.


Citrus fruits are popular for their high amounts of vitamin C. This essential nutrient is not only an excellent immune booster but may also aid in the growth of healthy hair. As you know, vitamin C is necessary for producing collagen, a protein that can help strengthen your strands. Furthermore, this vitamin is also a potent antioxidant that can protect your hair follicles from the damaging effects of the free radicals present in the environment and your body. Lastly, vitamin C also helps your body absorb iron. Remember, iron deficiency may cause anemia, which may lead to hair loss.[5]

Aside from citrus fruits, you can also get vitamin C from berries, broccoli, and bell peppers.


Spinach for Hair GrowthCredit: Phot by showmeyourflowers on pixabay

Spinach is part of this list because of the veggie’s high iron contents. Keep in mind that iron plays a vital role in the human body. In addition to preventing anemia, this mineral also helps the red blood cells carry oxygen and other nutrients to the different parts of your body, including your scalp and hair. The best part is that spinach also has vitamin C, which aids in iron absorption.

Other leafy greens rich in iron are cruciferous vegetables, such as kale, swiss chard, and mustard greens.


One vital nutrient found in avocados that can help encourage hair growth in several ways is vitamin E. First, this essential nutrient is a powerful antioxidant that can protect your scalp from the free radicals. Second, vitamin E can help improve your blood circulation, allowing nutrients to reach every inch of your body. Lastly, this vitamin can moisturize, control oil production, and balance the pH level of your scalp – all these benefits promote the growth of healthy and shiny tresses.


SWEET POTATOES FOR HAIR GROWTHCredit: Photo by chefkeem on pixabay

Another popular product in this list of foods that promote hair growth is sweet potatoes. As you know, this orange-colored food is rich in beta-carotene, which your body converts into vitamin A. Basically, this vitamin can provide several benefits for your hair’s health.[6] For one, vitamin A is able to speed up the growth of thicker hair. Aside from that, this vitamin also promotes sebum or oil production, which is essential for maintaining healthy strands.


Nuts and seeds are valuable foods, especially for those who prefer a plant-based diet. The reason is not only due to the protein and omega-3 contents of these products. Nuts and seeds also contain various nutrients that promote the growth of healthy tresses. For example, a lot of nuts have zinc and B vitamins. Edible seeds, on the other hand, have zinc, selenium, and vitamin E. However, nuts are high in calories. Thus, experts recommend only eating a handful of these nutritious foods.


 WHOLE GRAINS FOR HAIR GROWTHCredit: Photo by shixugang on pixabay

The last in this list of foods that promote hair growth is whole grains. Basically, this food group can offer several nutrients that encourage the growth of healthy strands, such as B vitamins, iron, and zinc. But, there’s more! Whole grains, like barley and rye, are good sources of tocotrienols - a type of vitamin E that promotes hair growth.[7]

Through these foods, you will not only speed up your hair growth but grow shiny and stronger strands as well. Always remember, eating the right kinds of foods is key to obtaining healthy tresses.

How Does Hair Grow?

Natrol Biotin Maximum Strength Tablets, 10,000mcg, 100 Count
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Biotin is a kind of B vitamin necessary for the growth of healthy. Typically, you can get this vitamin by eating eggs, almonds, and sweet potatoes. You can also take biotin supplements to have strong and shiny tresses.