Top 11 Food for Hair Growth You Must Include in Your Diet

Dr. Swapnil Ghaywat

Medically reviewed by

Dr. Swapnil Ghaywat

Homoeopathic Paediatrician

8 min read

Key Takeaways

  • Eat iron-rich spinach as it is the best food for hair growth.
  • Don’t forget to include eggs in your diet for healthy hair.
  • Drink orange juice to get your daily dose of vitamin C.

Having shiny, long, and healthy hair is a common dream we all share. While it is important to keep your scalp healthy to achieve this, it is equally vital to keep a close watch over what you eat. How fast and thick your hair grows depends on a number of factors like genetics, health conditions, age, and diet. While controlling your genetics and age isn’t in your hands, eating a wholesome and nutritious diet is something that is in your hands. If your body gets the right amount of vitamins and minerals, it boosts your hair growth by nourishing hair follicles.

Nutritional Deficiency Impact On Hair

Many people crave hair that is strong and healthy. However, a number of variables affect how quickly hair grows and how strong it is, including age, general health, heredity, environmental exposure, drugs, and diet. 

Although certain factors, like age and heredity, are beyond your control, your diet is definitely something that you have greater control over. The growth cycle of the hair follicle and cellular turnover are both significantly influenced by the nutrients and vitamins that are ingested through meals.

A diet lacking the required nutrients may result in loss of hair. According to studies, nutrient deficiencies, such as those in biotin, iron, riboflavin, and vitamins B12 and D, are linked to hair loss. [1] If you're facing hair loss because of poor nutrition, consuming a balanced diet rich in certain minerals and vitamins may aid in promoting hair growth. In spite of the fact that further investigation is required to determine the relationship between micronutrients and hair loss, ensuring you eat enough foods rich in nutrients that encourage hair development is advised.

Food for Hair Growth


Berries are considered a great source of vitamins and healthy chemicals that may help with hair development. This comprises vitamin C, which is high in antioxidants. Antioxidants can help protect hair follicles from damage brought on by potentially harmful chemicals called free radicals. These chemicals are naturally present in the environment and the body. 

An astonishing 85 milligrams, or up to 113% of your everyday vitamin C requirements, are provided by 1 cup or 144 grams of strawberries. Moreover, vitamin C is used by the body to make collagen, a protein that helps thicken hair to keep it from getting brittle and breaking. Furthermore, vitamin C helps the body absorb iron from the diet. Anaemia, which is connected to hair loss, may result from low iron levels.

Sweet Potatoes

Beta-carotene is abundant in sweet potatoes. The body converts this chemical into vitamin A, which again is associated with hair health. A medium sweet potato's (114 grams) amount of beta carotene is sufficient to meet up to 160% of a person's daily vitamin A requirements. Yet, excessive vitamin A intake can also result in hair loss. Therefore, consume foods that are rich in vitamin A, including sweet potatoes, and avoid taking excessive supplements.

Sweet Peppers

The antioxidant-rich vitamin C found in sweet peppers may help with hair development. One yellow pepper can fulfil up to 456% of a woman's daily vitamin C requirements and 380% of a man's. Vitamin C promotes the synthesis of collagen, which reinforces hair strands. Moreover, it is a potent antioxidant, which could defend hair strands from oxidative stress. 

Free radicals overpower the body's antioxidant defence system, causing oxidative stress. Grey hair and hair loss have both been linked to it. Sweet peppers also contain a lot of vitamin A. This vitamin supports hair growth and impacts sebum production, leading to healthy hair maintenance.


Oysters are an excellent source of zinc. One medium oyster can satisfy up to 96% of a woman's daily zinc needs and 75% of a man's daily zinc needs. Mineral zinc aids in sustaining the cycle of hair growth and restoration. A zinc deficiency in the diet may accelerate telogen effluvium, a typical but treatable type of hair loss induced by a nutritional deficiency. 

Studies have demonstrated that consuming a zinc supplement may prevent hair loss brought on by a zinc deficit. [2] Yet, toxicity can result from consuming too much zinc. Because food provides zinc in moderate but healthy quantities, acquiring zinc through meals like oysters might be preferable to taking supplements.

Meat Products

A common food in many people's diets, meat has nutrients that promote hair growth. Meat's protein helps strengthen and repair hair follicles and promotes growth. A cooked 3.5-ounce (100-gram) portion of sirloin steak has up to 29 grams of protein. Red meat, especially, is high in a kind of iron that is easily absorbed. This mineral aids in the delivery of oxygen by red blood cells to all body cells, including hair follicles. It's crucial to remember that excessive consumption of red meat, particularly processed red meat, is linked to a higher risk of heart disease, colorectal cancer, and diabetes type 2 in both men and women. 

To know more about the ideal food for hair growth, check out this list of the top 6 recommended by experts.

hair gr


Spinach is considered the best food for hair as it is packed with several nutrients such as vitamins, folate and iron, all of which are vital for hair growth. Eating a cup of spinach gives about 54% of your required vitamin A dose. Vitamin A is essential as it helps your skin glands produce sebum [1]. Sebum is an oily substance that is needed to moisturize your scalp to keep your hair healthy. Another reason why spinach is considered the best food for hair growth is due to the presence of iron that promotes growth. When there is iron deficiency, there may be some hindrance in nutrient transportation to hair roots, which can further weaken your hair strands.

Citrus Fruits

Amongst several hair regrowth foods, citrus fruits packed with vitamin C should be on your list. Including one lime in your daily meals is enough to give your body the required vitamin dosage.

Moreover, vitamin C is essential for efficient iron absorption and that’s why to take care not to neglect vitamin C intake. Another food for healthy hair that is rich in vitamin C is orange. Vitamin C is vital for the production of collagen and strengthens capillaries that provide blood to the hair shaft [2]. Include a glass of lime juice or orange juice in your daily diet. Guava is another vitamin C-rich food good for hair that prevents breakage of hair strands.

Additional read: Fruits and vegetables rich in Vitamin Cbenefits of beta carotene infographics

Nuts and Seeds

Nuts and seeds are some of the other foods good for hair growth. Nuts like almonds are rich in vitamin E that increases the volume of hair. Other nutrients present in nuts that are great for hair include essential fatty acids, B vitamins and zinc. Similar to nuts, flaxseeds and chia seeds are also loaded with nutrients like omega-3 fatty acids, vitamin E, selenium and zinc that are vital for hair nourishment.


Beans are protein-rich foods crucial for proper hair growth. Packed with the goodness of zinc, beans not only promote hair growth but also help in repair. Some of the other nutrients found in beans include folate, biotin and iron, which are good nourishers for your hair. This plant-based food for faster hair growth is a versatile and inexpensive ingredient that you can include easily in your meals.


Eggs are natural sources of protein, which is the building block of your hair. Therefore, it is important to include an egg as your food for hair growth. Not just protein alone, eggs contain biotin which is also an essential nutrient for your hair. Biotin is required to produce hair protein called keratin. Some of the other nutrients present in eggs that may promote hair growth include selenium and zinc.Additional read: Monsoon Hair ProblemsHair Growth


Another food for hair growth and thickness is avocado. Avocados are rich in vitamin E that helps your hair grow thick and strong. Being an antioxidant, vitamin E protects your scalp from damage [3]. It also improves blood circulation and balances pH and oil levels. If this balance isn’t there, your hair follicles may get clogged thereby stopping hair growth. So, have avocado smoothies a few times a week and see your hair grow longer!

For hair fall control, food is the key factor. Remember, it is essential to consume foods that help hair growth, so that your body is not deprived of vital nutrients. However, if you are facing hair loss problems despite eating nutritious foods, book an online doctor consultation with reputed specialists on Bajaj Finserv Health. Get your doubts on hair fall resolved within minutes so you can stop worrying about hair thinning or hair loss issues.


What food makes hair grow faster?

Food items like eggs, berries, spinach, fatty fish, sweet potatoes, avocados, seeds, etc., are good for hair growth.

Which fruit is best for hair?

Berries are considered one of the best fruits for hair.

Which dry fruit is good for hair growth?

Almonds and walnuts are examples of dry fruits rich in protein, iron, and vitamin E, nourishing hair from its roots and stopping hair loss. In addition, figs and dates are high in iron and can aid in hair growth if ingested regularly.

Which veg food is good for hair?

Spinach, carrots, oats, walnuts, lentils, sweet potatoes, avocados, beans, etc. are examples of some of the veg foods that are good for hair.

Published on 9 Sep 2021Last updated on 5 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Swapnil Ghaywat

Medically reviewed by

Dr. Swapnil Ghaywat

, BHMS 1 , MD - Homeopathy 3

Dr. Swapnil S. Ghaywat is a Homoeopath in Khamla, Nagpur and has an experience of 10 years in this field. Dr. Swapnil S. Ghaywat practices at Holistic Homeopathy in Khamla, Nagpur. He completed BHMS from AHMC in 2010 and MD - Homeopathy from Foster Development Homeopathic Medical College in 2016. He is a member of Orange City Homeopathic Association. Some of the services provided by the doctor are: Vaccination/ Immunization, Hypertension Treatment, Thyroid Disorder Treatment and Arthritis Management etc.


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