8 Best Foods to Promote Hair Growth

a bowl of berries

Discover the ultimate secret to luscious locks! In this blog, we unveil the top eight foods that are scientifically proven to promote hair growth. From nutrient-packed fruits to protein-rich sources, we'll guide you on a culinary journey that will revitalise your hair naturally. Say goodbye to dull, lifeless hair and welcome a vibrant and healthy mane by incorporating these powerhouse foods into your diet. Let's dive into the world of hair-boosting nutrition!

How to Promote Hair Growth?

  • Nourish your body with a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains.
  • Increase your intake of essential vitamins, such as vitamin A, B vitamins (particularly biotin), vitamin C, and vitamin E, which play a vital role in hair growth.
  • Incorporate foods rich in omega-3 fatty acids, such as salmon, avocados, and walnuts, which help nourish the scalp and promote healthy hair.
  • Consume adequate amounts of protein from sources like lean meats, eggs, legumes, and dairy, as hair is primarily made of protein.
  • Stay hydrated by drinking plenty of water to keep your hair and scalp moisturised.

What is the Effect of Nutritional Deficiency on Hair?

Protein deficiency: 

Can lead to weak, brittle hair, slower growth, and increased shedding.

Iron deficiency: 

May cause hair thinning and increased hair loss due to inadequate oxygen supply to hair follicles.

Vitamin D deficiency: 

Linked to hair loss and higher prevalence of alopecia areata.

Biotin deficiency: 

Can result in brittle hair, hair thinning, and potential hair loss.

Zinc deficiency: 

May lead to hair loss and a dry, flaky scalp.

Vitamin C deficiency: 

Important for hair structure and strength; low levels can cause weak and brittle hair.

Omega-3 fatty acid deficiency: 

Can contribute to dry scalp, dull hair, and increased breakage.

8 Best Foods That Promote Hair Growth


Rich in omega-3 fatty acids, protein, and vitamin D, which nourish the scalp and support hair growth.


Packed with iron, vitamins A and C, and folate, promoting a healthy scalp and aiding in hair growth.


High in protein, biotin, and zinc, which are essential for hair strength and growth.

Greek yogurt: 

Contains protein, vitamin B5, and vitamin D, promoting hair follicle health and growth.

Sweet potatoes: 

Rich in beta-carotene, which the body converts to vitamin A, essential for promoting hair growth.

Nuts and seeds: 

Provide a variety of nutrients like vitamin E, zinc, and omega-3 fatty acids that nourish hair follicles and promote growth.


Packed with protein, iron, zinc, and biotin, all of which contribute to healthy hair growth.


Loaded with anti-oxidants and vitamin C, promoting collagen production for strong and healthy hair strands

How to Make Your Hair Grow Stronger?

Maintain a balanced diet: 

Ensure you're getting enough protein, vitamins (especially vitamin A, B vitamins, and vitamin E), and minerals (such as iron and zinc) to provide the necessary nutrients for strong hair growth.

Avoid excessive heat and chemical treatments: 

Limit the use of heat styling tools, such as straighteners and curling irons, as well as chemical treatments like perms or relaxers, which can damage and weaken the hair. Opt for gentler styling methods and natural hair care products.

Practise good hair care habits: 

Handle your hair gently, avoiding vigorous towel drying or harsh brushing. Use a wide-toothed comb or a brush with soft bristles to prevent unnecessary hair breakage. Regularly trim split ends to prevent them from travelling up the hair shaft and causing damage

Take Away

Incorporating nutrient-rich foods into your diet is a powerful way to promote hair growth and maintain healthy locks. By consuming a balanced diet with ample fruits, vegetables, lean proteins, and whole grains, you can supply your body with essential vitamins, minerals, and proteins that support strong and vibrant hair. Remember to minimise tension, avoid damaging hair practices, and take care of your scalp to optimise hair health


Q: Which protein is best for hair growth?

A: Keratin is the protein that makes up hair, so consuming protein-rich foods like eggs, lean meats, and legumes can provide the necessary amino acids to support hair growth.

Q: What speeds up hair growth?

A: While there is no magical solution to instantly speed up hair growth, maintaining a healthy lifestyle, eating a balanced diet, managing tension levels, and taking good care of your scalp and hair can contribute to optimal hair growth over time.

Q: Which fruit is best for hair growth?

A: Berries, such as strawberries, blueberries, and raspberries, are excellent fruits for hair growth due to their high vitamin C content. Vitamin C helps in the production of collagen, a protein that strengthens hair strands and promotes growth


Top 10 Foods for Healthy Hair, by Debra Jaliman, MD on February 25, 2023

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