Does long and shiny hair adore you? do you look at someone with beautiful and healthy hair, wishing to have hair like them? well, I guess, everyone, especially women need and love healthy, shiny, and fuller hair.

Your hair grows 0.5 inches per month and 6 inches per year. the average speed of hair growth depends on age, genetics, and diet. You cannot do anything about age and genetics but you can control your diet to have better hair growth. 

If you are not having a proper diet with the necessary nutrients needed for hair, then it might cause hair loss. For better hair growth, food plays a very important role. Because you cannot get all the nutrients from supplements. although some OTC supplements could be taken for hair health other nutrients like protein should only be taken from food. 

Can diet help in hair growth? 

Yes, diet plays a very important role in hair and skin health. just like your physical and mental health is affected by food, similarly, your skin, hair, and nails’ health also depends on what you eat. You need to take a look at your diet if you are having hair problems like hair fall. 

Hair grows from the roots so the first step to healthy hair is making your scalp and hair follicles healthy by healthy eating with all essential nutrients. Hair growth is continuous from the same hair follicles. Every person loses 50-100 hair each day. and new hair grows from the same hair follicles. 

Food impacts hair health because certain nutrients needed for strong and healthy hair like fats, protein, vitamins, and minerals should be present in the food included in your daily diet. If you have iron, vitamin, or any other nutrient deficiency then changing your diet and taking supplements will make a noticeable change in your hair health.

Although it might take a few months when it comes to hair growth. In this post, we are going to guide you about foods that can be eaten in your daily routine for healthy, strong, and beautiful hair. 

What nutrients are required for hair growth? 

When it comes to healthy, shiny, and strong hair, most of us are bombarded with hair care products to make them look and feel healthy and shiny. But with all these efforts we are making for the luster and shine of our hair, we forget that a balanced diet with proper nutrients is one of the most important things that help with hair growth and health.   predominantly plant-based diet can help keep your gorgeous locks healthy and intake of proper nutrients keeps your skin, nails, and hair in the right shape. 

A Mediterranean-style diet packed with fiber-rich fruits and vegetables, whole grains, and healthy fats are one of the simplest methods to meet your daily nutrient needs. 

What you consume can have a significant impact on hair loss, as well. You may want to consider swapping out some of your processed and packaged foods for more natural and whole meals. Additives and artificial substances are abundant in many of these industrially produced goods.

The gut can be wreaked havoc by these processed foods as well. Hair, skin, and nails can be bolstered by having a healthy gut flora, which aids in nutrition absorption. Multiple nutrients that are necessary for hair care and should be included in your daily diet are: 

Vitamin C, D, E

Vitamin C, D, and E help stimulate hair follicles and reduce oxidative stress in the scalp which can cause alopecia. And vitamin C helps your body absorb iron. 

Omega-3 fatty acids

They can reduce inflammation if there is any, that can cause hair loss. 

Iron and Zinc

Iron and zinc deficiency is associated with hair loss. 


It helps make hair grow and strengthen. 

12 foods that can help in hair growth

You can help your hair by feeding them the right food. By eating nutrient-rich food that is scientifically proven to be helpful for hair health, you can give your hair that shine and volume back that has been lost due to unusual hair fall.  

If you make a change in your diet plan and add nutrient-rich food that is necessary for your hair, then you can see for yourself in a few months how it is going to influence your hair growth, shine, and thickness. Let’s take a look at the food that is scientifically proven to have mandatory nutrients required for hair health: 

1. Eggs 

Eggs include two basic nutrients that are necessary for hair health. protein and biotin; an adequate amount of protein intake is very important for hair health. hair follicles are mostly made of protein. So lack of protein can lead to hair loss. 

Biotin helps produce an important hair protein known as keratin. If your hair has lost a lot of keratin, then they become brittle and dry which can cause hair loss. Biotin supplements are also available in the market for hair health: 

2. Salmon

Fatty acids are necessary for hair shine and prevention from diseases. These fatty acids are not produced by our own body so we need to get them through food or supplements. These fatty acids can be consumed from salmon, sardines, and mackerel because they are packed with omega-3 fatty acids which not only prevent diseases but also help your body to grow hair with shine and luster.  

3. Berries 

Barriers are packed with antioxidants that prevent your hair from damage caused by a harmful molecule known as free radicals. They have vitamin c which is good for hair growth. Your body also uses vitamin c to produce collagen, which helps strengthen your hair and prevent breakage. 


4. Brazil nuts’ 

Brazil nuts contain an important nutrient that helps boost hair growth, which is known as selenium. Brazil nuts are an important and rich source of selenium. But too much selenium can cause allergies, brittle and dry hair, nausea and can even cause nervous system problems. 

Selenium is involved in creating hair according to scientific research. One brazil nut contains 61-91 mcg whereas the daily recommended limit of selenium for adults is 400 mcg. 

5. Almond butter 

Nutrients in almond butter, such as protein, good fats, and vitamins, have all been shown to improve hair health. Vitamin E, which is found in the nuts, is particularly beneficial in maintaining hair thick and lustrous. 

6. Chicken 

As a holistic nutritionist and the founder of Kore Kitchen, Meryl Pritchard, recommends B vitamins for hair development. When it comes to keeping your hair healthy, she recommends taking B vitamins like biotin or niacin. With 8.9 mg of B3 per three ounces of grilled chicken, it is one of the best sources. 

7. Spinach

Dark green leafy vegetable works wonder for hair health as well as body health because they are rich in many nutrients like vitamin a, iron, vitamin c, folate, and beta carotene. All of these nutrients work together for a healthy scalp and moisturize your hair, which prevents breakage and gives shine to your hair. 

8. Greek yogurt 

Greek yogurt is packed with natural nutrients, one of which is vitamin b5, which is also known as pantothenic acid which helps with blood flow and better blood circulation in your scalp which assists hair growth and moisturizes your hair. you can often find pantothenic acid as a mandatory ingredient on your skin and hair care products. 

9. Chia seeds

Chia seeds are a good source of omega-3s. Nutritious powerhouses like quinoa and spirulina are considered complete proteins since they contain 20% more protein than soybeans. A heart-healthy boost in baked products can be achieved by using these tiny seeds in cereals, smoothies, and puddings. 

10. Pumpkin

Pumpkin is a good source of vitamin a, c, and e, which helps prevent body cells from damage. They also help hair grow and strengthen them. 

11. Sweet potatoes 

Beta-carotene is found in abundance in sweet potatoes. Vitamin A, which is associated with healthy hair, is made by the body from this molecule. 

The beta-carotene in a medium sweet potato (114 grams) provides more than four times your daily vitamin A need (18). 

Several studies demonstrate that vitamin A helps to maintain healthy hair by promoting the production of sebum. 

12. Guava  

Guava is tropical food rich in vitamin c. almost 377 milligrams of vitamin c can be consumed from one cup of guava which is 4 times the regular quantity we need on daily basis. Consumption of vitamin C prevents your hair from breakage. 

Top 5 FAQs and answers related to foods that are good for hair growth

Can you grow your hair faster? 

Hair growth varies from person to person. But some supplements and foods can help your hair grow faster naturally. 

What nutrients are important for hair growth? 

Vitamin a, c, e, and b5 are important for hair health, and biotin and fatty acids also strengthen hair and help with hair growth by moisturizing them and preventing them from damage. 

What fruits are best for hair? 

Although all fruits have their specialties, if you are looking for hair care then you can increase consumption of orange, guava, berries, and lime. 

What food to eat to stop or prevent hair loss? 

Spinach, eggs, meat, nuts, and fish are packed with nutrients that are good for better blood circulation in the scalp and the prevention of hair loss. 

What food is not good for hair health? 

Avoid eating foods that are high in sugar like white rice, white bread, and white yam. Stay away from artificial sugar as well. 


Hair is a beautiful, most noticeable, and important part of your body and personality. Beautiful, healthy, and string hair plays an important role in enhancing your personality by increasing your confidence, if you are concerned about hair loss, thinning hair, or any other casual hair problem then the first thing you should do is to take a look at your diet.  

A healthy and balanced diet can not only help with hair growth, but it also improves blood circulation, prevents your body from various diseases, and prevent your body cells from damaging which can help with hair stimulation.

So make sure you are eating a healthy diet and include all these foods mentioned above, in your routine.

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