Superfoods – The Best Foods For Hair Growth

Aside from internal factors like genetics or age, an unhealthy diet can trigger hair loss as well. A balanced diet provides your body with essential nutrients and can promote hair growth.

If you change your bad eating habits and follow the right diet plan, there’s a high chance that you will be able to regain your hair, especially after hair loss due to poor nutrition. Here is a list of the best foods for hair growth.

1. Avocados

avocados for hair growth

Not only are avocados nutritious, but also super delicious. They contain healthy fats and are a great source of Vitamin E, which plays an important role in hair growth. As an antioxidant, Vitamin E protects the scalp from oxidative stress and damage by neutralizing free radicals.

A study has shown that people who had been suffering from hair loss experienced 34,5% hair growth after taking a Vitamin E supplement for a total of 8 months.

Have you ever eaten self-made guacamole with bread? Well if not, you should definitely give it a try. Yummy!

2. Eggs

eggs for hair growth

As a source of protein and biotin, eggs contain two of the key nutrients that help to promote hair growth. Since hair follicles are mostly made of protein, you should make sure to consume enough protein every day in order to prevent hair loss.

Biotin produces a hair protein called keratin, which is why consuming enough biotin can help promote hair growth.

Furthermore, eggs contain selenium, zinc and other sources of nutrients that can promote hair growth and make it healthy.

3. Meat

meat for hair growth

Probably not the best thing to hear if you’re vegan or vegetarian… sigh. But like it or not, meat is rich in protein and helps repair and strengthen the hair follicles and aids hair growth.

Especially red meat is rich in iron, which helps the red blood cells deliver oxygen to all body cells, including your hair follicles.

4. Beans

beans for hair growth

Beans are a great source of protein, which, as we know, can promote hair growth. They are rich in zinc, which aids the repair and hair growth cycle.

Additionally, beans contain hair-healthy nutrients such as biotin, iron and folate. Beans are easy to prepare and can be consumed with a variety of meals.

5. Soybeans

soybeans for hair growth

One of the compounds in soybean that may promote hair growth is spermidine. A study of 100 healthy participants has shown that a spermidine-based nutritional supplement prolonged the anagen phase, the phase of active hair growth.

However, as researches on spermidine and hair growth are quite new, health experts won’t be able to make any recommendations on spermidine intake for now.

6. Berries

berries for hair growth

Rich in vitamins that may promote hair growth, berries contain Vitamin C, which has antioxidant properties. Vitamin C promotes the production of collagen, a protein that can strengthen the hair and prevent it from breaking and becoming brittle.

Plus, Vitamin C helps the body absorb iron from your diet and, as a result, prevents an iron deficiency, which has been linked to hair loss.

7. Oysters

oysters for hair growth

Oysters are rich in zinc and support the hair growth as well as the repair cycle. A zinc deficiency may promote telogen effluvium, which is triggered by a lack of nutrients in your diet.

In case your hair loss is caused by a lack of zinc in your diet, taking zinc supplements can promote hair growth, whereas consuming too much zinc can cause hair loss as well.

Getting zinc from oysters or other foods that are rich in zinc may therefore be a better solution in the long run.

8. Seeds

seeds for hair growth

Seeds also include nutrients that may promote hair growth, such as Vitamin E, selenium and zinc. Chia seeds or flaxseeds provide omega-3 fatty acids, whereas flaxseeds provide a special type of omega-3 fatty acid, which is not as efficient as the omega-3 fatty acids in fatty fish.

In order to consume a variety of nutrients, it would be better to consume a mixture of different seeds.

9. Shrimps

shrimps for hair growth

Shrimps can promote hair growth as well since they contain many nutrients such as Vitamin B, Vitamin D, protein, iron or zinc. It is scientifically proven that a lack of Vitamin D3 can cause hair loss.

Although they contain only a small amount of omega-3 fatty acids, shrimps can improve hair growth as well.

10. Sweet Peppers

sweet peppers for hair growth

Rich in Vitamin A and C, sweet peppers can also promote hair growth. By helping the collagen production, Vitamin C can strengthen the hair strands as well as protect them from being exposed to oxidative stress.

Furthermore, sweet peppers may speed up hair growth by stimulating the production of sebum, which will keep your hair healthy.

11. Fatty Fish

fatty fish for hair growth

They all have the same thing in common- herring, salmon and mackerel are rich in nutrients that may promote hair growth. All three fish contain sources of omega-3 fatty acids.

While there are not enough studies that have proven the link between omega-3 fatty acids and hair growth, fatty fish contains Vitamin B, D3, protein and selenium, which may help promote hair growth.

12. Spinach

spinach for hair growth

Spinach is great source of Vitamin A and C, iron and folate, which can lead to hair growth. Vitamin A will keep hair healthy by moisturizing the scalp.

What’s more, iron helps the red blood cells to carry oxygen through the body in order to fuel your metabolism and aids hair growth and repair.

13. Nuts

nuts for hair growth

Nuts are full of Vitamin B and E, fatty acids and zinc, all of which may promote hair growth. A lack of these nutrients can cause hair loss.

Nuts have also been linked to other health benefits, such as a reduced inflammation or a lower risk of getting a heart disease.

14. Sweet Potatoes

sweet potatoes for hair growth

Sweet potatoes are rich in beta-carotene, which the body converts to Vitamin A. Vitamin A promotes the production of sebum and will keep the hair healthy.

It is also said to speed up hair growth and encourage hair to become thicker while preventing other hair follicles from regressing.

In case you think you might be lacking any of the above foods and nutrients that help promote hair growth, make sure to change your diet- for the sake of your hair.

If you have any questions, feel free to leave a comment in the comment section below and I will be more than happy to help you out.



Founder of The Hairy Solution








4 Replies to “Superfoods – The Best Foods For Hair Growth”

  1. Wow! I now understand why I don’t have any issues with hair loss. Yes, I am knocking on wood! I am a vegetarian and eat most of the foods here and take a vitamin E supplement. Great post

    1. Hi Danae’, I’m glad you liked it. Lucky you, looks like you are the living proof that healthy eating habits pay off. If everybody had the same habits as you do, there would definitely be fewer people suffering from hair loss due to bad eating habits. I hope I will be able to change that in the future. We would be honored if you would visit us anytime soon. Regards, Ruya

  2. Very good post! These are all delicious and healthy foods. People with hair loss due to wrong eating habits should definitely follow your advice for the sake of their hair health. Plus, these food are good for our health and help us preserve a balanced lifestyle.

    1. Thank you Nigel, couldn’t agree more. Most people aren’t aware of the fact that their hair loss is caused by an imbalanced diet. If they know it is caused by an imbalanced diet, all they have to do is change their diet and see the amazing results themselves.
      Have a nice day,

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