Small bites that help keep your hair strong, silky and healthy looking.
1. Whole Grains
Whole grains are rich in biotin along with iron, zinc and B vitamins. Biotin is required for cell proliferation and plays an important part in producing amino acids (protein) which are required for your hair to grow.
Drink carrot juice every day for quick hair growth. The hair contains the fastest growing tissues in the body and vitamin A is required for the growth of every cell. It also helps the scalp in producing the natural sebum oil which keeps it and the roots healthy to boost hair growth.
3. Greek Yoghurt
It’s packed with protein, the building block of your locks. Greek yogurt also has an ingredient that helps with blood flow to your scalp and hair growth. It’s called vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss. You may recognize pantothenic acid as an ingredient on your hair and skincare product labels.
This tropical fruit brims with vitamin C. It protects your hair from breaking. One cup of guava has 377 milligrams of vitamin C. That’s more than four times the minimum daily recommended amount. Bonus!
Sprinkle this spice on your oatmeal, toast, and in your coffee. It helps with blood flow, also called circulation. That’s what brings oxygen and nutrients to your hair follicles.
6. Iron-Fortified Cereal
Getting too little iron can lead to hair loss. But you can find this important nutrient in fortified cereal, grains, and pastas, and in soybeans and lentils. Beef, especially organ meats like liver, have lots of it. Shellfish and dark leafy greens do too.
Eggs are a great source of protein and biotin, two nutrients that may promote hair growth. Eating adequate protein is important for hair growth because hair follicles are made of mostly protein. A lack of protein in the diet has been shown to promote hair loss.
Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency.
Berries are loaded with beneficial compounds and vitamins that may promote hair growth. This includes vitamin C, which has strong antioxidant properties.
Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment. For example, 1 cup (144 grams) of strawberries provides an impressive 141% of your daily vitamin C needs.
Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth. Vitamin A helps the skin glands produce sebum. This oily substance helps moisturize the scalp to keep hair healthy.
A cup (30 grams) of spinach provides up to 54% of your daily vitamin A needs.
10. Fatty Fish
Fatty fish like salmon, herring and mackerel have nutrients that may promote hair growth. They are excellent sources of omega-3 fatty acids, which have been linked to hair growth.
A study in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density. Another study found that taking a fish oil supplement significantly reduced hair loss and increased hair growth in women with thinning hair.
11. Sweet Potatoes
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health. A medium sweet potato (about 114 grams) contains enough beta-carotene to provide more than four times your daily vitamin A needs.
Avocados are delicious, nutritious and a great source of healthy fats. They are also an excellent source of vitamin E, which may promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs.
Like vitamin C, vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals. In one study, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for eight months.
Nuts are tasty, convenient and contain a variety of nutrients that may promote hair growth. For example, an ounce (28 grams) of almonds provides an impressive 37% of your daily vitamin E needs.
What’s more, they also provide a wide variety of B vitamins, zinc and essential fatty acids. A deficiency in any of these nutrients has been linked to hair loss.
Seeds deliver a massive amount of nutrients with relatively few calories. Many of these nutrients may also promote hair growth. These include vitamin E, zinc and selenium. An ounce (28 grams) of sunflower seeds provides nearly 50% of your daily vitamin E needs, with a wide variety of hair-healthy B vitamins.
15. Sweet peppers
Sweet peppers are an excellent source of vitamin C, which may aid hair growth. In fact, one yellow pepper provides nearly 5.5 times as much vitamin C as an orange.
Vitamin C helps promote collagen production, which can help strengthen your hair strands. It’s also a strong antioxidant, which can protect hair strands against oxidative stress.
Oysters are one of the best food sources of zinc. Zinc is a mineral that helps support the hair growth and repair cycle.
A lack of zinc in the diet may promote telogen effluvium, a common but reversible form of hair loss caused by a lack of nutrients in the diet. Studies have shown that taking a zinc supplement can reverse the effects of hair loss caused by a zinc deficiency.
Shrimp are popular shellfish rich in many nutrients that have the potential to promote hair growth. For example, shrimp is a great source of protein, B vitamins, zinc, iron and vitamin D. A 3.5-ounce (100-gram) serving of shrimp provides 38% of your daily vitamin D needs.
Interestingly, studies have linked vitamin D3 deficiency to hair loss.
Beans are a great plant-based source of protein, which is essential to hair growth.
Like oysters, beans are a good source of zinc, which aids the hair growth and repair cycle. A 3.5-ounce (100-gram) serving of black beans provides 7% of your daily zinc needs.
Studies have shown that compounds in soybeans may promote hair growth. One of these compounds is spermidine, which is abundant in soybeans.
For example, a study of 100 healthy people found that a spermidine-based nutritional supplement prolonged a phase of active hair growth called the anagen phase. The longer a hair follicle stays in the anagen phase, the longer it will grow.
Meat is a staple in many people’s diet and is rich in nutrients that may aid hair growth. The protein in meat aids growth and helps repair and strengthen hair follicles. A 3.5-ounce (100-gram) serving of cooked sirloin steak provides as much as 29 grams of protein.
Red meat, in particular, is rich in a type of iron that’s easy to absorb. This mineral helps the red blood cells deliver oxygen to all cells in the body, including hair follicles.