Top 10 Foods for Hair Growth

3 Mins read

Fantastic hair health starts from within the human body. Oftentimes men and women think that they can cure all hair problems with products that can be purchased at the store or in a salon. The truth is, just like with most everything else, if your body is not healthy, chances are your hair won’t be either.

It is super important for you to pay close attention to your diet when trying to focus on growing your hair. Your hair needs the proper vitamins and nutrients in order to thrive, and many of those include proteins, zinc, and iron. Below you will find the top 10 foods for hair growth that include many of the vitamins and minerals that your hair needs to remain healthy. 

Best Foods for Hair Growth

  • Nuts

Almonds, cashews, walnuts, and peanuts are all examples of nuts that improve hair growth. Nuts are jam-packed with essential nutrients like vitamins E and B, zinc, and fatty acids all of which have been linked to hair growth in clinical studies. Almonds specifically are high in biotin content. One cup of these nuts contains almost one-third of your daily intake requirement.

  • Spinach

Rich vitamins and minerals such as K, A, B6, B2, B1, E, zinc, iron, manganese, and fatty acids are all present in these little leaves. All of these nutrients help nourish your hair and scalp while strengthening your hair follicles. Spinach also has high antioxidant content which helps avoid hair damage. Spinach is a powerhouse for hair growth and incorporating it into your diet can really work wonders.

  • Salmon and other fish

Fish such as salmon are very high in Omega-3 fatty acids. These nutrients help promote healthy hair and skin. Our bodies are incapable of producing these fatty acids on their own, so it is important that we consume them as part of our diet. If you do not like the taste of fish, try ingesting a fish oil capsule for an alternative.

  • Avocados

Avocados are an extreme source of vitamins and minerals for our whole body! Humans could basically live off of these with what they provide for us. They contain vitamins B, C, and E, along with fiber and proteins. All of these nutrients promote scalp circulation which helps the hair follicles grow.

  • Sweet Potatoes

Who doesn’t love sweet potatoes? They taste wonderful but are also very beneficial for healthy hair! This food is high in vitamins A, B6, C, D, and E and also contains iron, zinc, and beta-carotene. Beta-carotene is necessary for all cell growth in our bodies. It also promotes the production of sebum, which lubricates the strands of hair on the head to help keep it healthy.

  • Eggs

Eggs are full of protein, iron, and zinc. The zinc helps further tissue growth and cell reproduction in the scalp. Protein, which hair follicles are mostly composed of, helps promote hair growth as well. Eggs are such a simple food to add to your diet, and there are several ways to cook them so that you don’t get sick of eating them.

  • Peppers

Peppers have a great source of vitamin C which is necessary for healthy hair. Vitamin C ensures that there is an efficient amount of iron in your red blood cells to be able to transport oxygen to the hair follicles on your scalp. It also forms the collagen which is the main structural protein found in the skin and other tissues of the body.

  • Apples

Apples are jam-packed with vitamins and nutrients to support a healthy head of hair. Vitamins C, A, B, and E can all be found from that little fruit that we all love so much. With these vitamins, apples have been known to reduce hair loss, prevent dandruff and an itchy scalp, along with stimulating hair growth.

  • Granola/Oatmeal

This is a food that you probably wouldn’t think of eating to improve your hair health. Oats contain Vitamin B, zinc, copper, and proteins vital to hair growth and thickness. This food also contains potassium, magnesium, and iron which also prevents hair from falling out on the scalp. Oatmeal can make the perfect breakfast meal or midday snack throughout the day. Throw in some fruit or cinnamon if you like it sweeter.

  • Beef 

Beef is full of proteins, which you already know boost hair health and growth. This food is also full of Vitamin B, iron, and zinc to help boost your hair growth. Beef can be prepared in several different ways and can be easily incorporated into your weekly dinners.


Now that you know some of the best foods for healthy hair, start incorporating them into your everyday diet. You will soon notice a positive difference in how your hair looks and feels.

These 10 foods can be found at any general grocery store and are easy to prepare with meals and pair with other foods so that you do not feel like you are eating the same things over and over. Your hair will be glowing and growing before you know it!