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Best Food For Hair Growth

Shiny and healthy hair

Shiny and healthy hair is not just about the products you use but healthy hair is also connected with a healthy lifestyle and consuming the right food. Healthy hair growth starts from the inside out.

Nutrition plays a very important role in the growth of healthy hair. Nutritional deficiencies may cause hair loss, but consuming the right food can lead to healthier and shinier hair.

Let’s have a look at the best food to boost hair growth.

1- Eggs:

Eggs contain a variety of vitamins, minerals, protein, iron, biotin, selenium, zinc and loads of other nutrients. Protein and iron both are essential for hair growth because hair follicles are made of mostly protein. If you are having hair loss or less hair growth that means you are taking a low-protein diet which is affecting your hair growth.

Eggs are rich in vitamin B called biotin that helps with hair growth. Biotin is not only best for hair growth but skin and nail health too. A study in the International Journal of Trichology found that 38% of women who had hair loss were deficient in biotin. Another benefit of biotin is that it fortifies brittle hair to lessen breakage. Biotin deficiencies can be managed if you consume a balanced diet.

2 -Fatty Acids:

Fatty acids especially omega-3 and omega-6 fatty acids play a vital role in the health of hair, skin and nails. Fish like salmon, sardines, tuna and mackerel are packed with omega-3 fatty acids. These fatty acids are not naturally produced in our body so it is very important to consume them from the food we eat. They protect our hair and keep them shiny and strong.

3 -Nuts:

Nuts are flavourful, delicious, and convenient and contain a variety of nutrients to promote healthy hair. These nutrient-dense foods have vitamin c, zinc, selenium and fatty acids. A deficiency in many of these nutrients is mostly linked to hair loss.

Nuts are best for hair growth. They are also linked with a variety of other health benefits including reduction of inflammation in the body and a lower risk of heart disease. Walnuts, cashews, pecans, peanuts and almonds all provide loads of zinc for hair growth. Brazilian nuts are an excellent source of selenium, that helps boost hair growth. However, too much selenium can cause brittle hair and hair loss along with skin rashes and nervous system problems.

The best tip for healthy hair is to include nuts in your diet.

4- Seeds:

Seeds have a massive amount of nutrients with few calories in them. Seeds can be consumed raw or cooked. Nutrients like zinc, vitamin E, selenium may promote hair growth. Sunflower seeds have the punch of nutrients in them. Pumpkin seeds are not only tasty, but they also have a treasure of nutrients like zinc, selenium, copper, magnesium, calcium, vitamin A, C and E. Pumpkin seeds help curb thinning hair, especially in men suffering from baldness and rapid hair growth. Flax seeds are one of the richest sources of plant-based omega-3 fatty acids. Flax seeds reduce hair fall and promote hair growth. Chia seeds too are abundant in omega-3 fatty acids and work wonders in healthy scalp and hair.

You can sprinkle seeds on food or use them in a salad, grind them in a smoothie, or even munch them as a snack.

5 -Beans:

Beans are one of the richest plant-based sources of protein. Beans are also packed with lots of zinc, iron, and biotin. All these nutrients aid the hair growth and repair cycle. Beans are also full of folic acid which is one of the B-complex vitamins that renew cells vital for hair growth.

Beans are also a great source of fibre which also protect against heart disease, high cholesterol, high blood pressure and digestive problems.

On top of all these benefits, beans are highly versatile and affordable which makes them an easy addition to the diet plan. Beans can easily be a part of Asian or continental cuisines.

6 -Yogurt:

As I mentioned earlier that protein is essential for hair and yogurt contains tons of protein which act as a building block for your long, gorgeous hair. Because of its awesome benefits, people have been using yogurt for hundreds of years. The greatest attribute of yogurt is its good bacteria that help the body to absorb good nutrients. Protein in the yogurt also helps with the blood flow on the scalp.

7 -Cinnamon:

According to research, spice cinnamon may improve the health of our hair. More research is needed but some studies have shown that cinnamon may help treat dandruff. There is a 2018 animal study that determined cinnamon oil can improve hair length in male rats.

Hair fall occurs when hair follicles don’t get enough oxygen from the blood flow. Hair follicles need nutrients to support hair growth. The cinnamaldehyde in cinnamon may improve the circulation of blood and reduce hair loss. It has also antifungal properties, which might treat help dandruff.

8 -Meat:

Meat is necessary for many individuals' diet plans and is rich in nutrients that may aid hair growth. The protein in meat aids the growth of hair and helps repair and strengthen the hair follicles. Deficiencies of protein and iron are directly linked with hair loss.

9 -Vegetables:

Vegetables are essential for the natural process of hair growth. Some of them are as under.


This green leafy vegetable has a high nutritional content and is extremely rich in antioxidants. Spinach is rich in vitamin A, B1, B2, B6, C, E, magnesium, zinc, iron and omega-3 fatty acids. These nutrients aid to nourish the scalp and hair, ensuring healthy hair growth. The antioxidants in spinach help avoid hair damage and boost scalp health. Spinach is also excellent for weight loss and makes the metabolism faster.

-Sweet Potato:

Sweet potatoes are a rich source of vitamin A, iron, potassium, magnesium and beta-carotene. It helps to aid cell growth, prevent hair thinning, and reduce the hair's dullness. research has shown that vitamin A promotes the production of sebum, which helps keep hair healthy and strong.


Carrots are an excellent choice to help control hair loss because they are rich in vitamin A which may help to improve scalp health and strengthen hair follicles. Carrots also contain Beta-carotene which is a vital nutrient that works to promote hair growth.

-Sweet peppers:

Sweet peppers are an excellent source of vitamin c and vitamin c is an extremely crucial nutrient for restoring hair health. Sweet peppers offer 300% of your daily recommended intake of vitamin c.


Pumpkin helps to maintain the required level of collagen in the body and keep hair healthy. Zinc and potassium present in pumpkin also help with hair growth. Pumpkins are also rich in folate which improves blood circulation and improves hair growth.


Onion juice when applied to the hair and scalp, can provide extra sulphur to support strong and thick hair. Sulphur from onion promotes hair growth and reduces hair loss.

10 -Fruits:

The health of the hair and skin mostly depends on what we consume in our diet. Numerous fruits are excellent choices for hair growth. Some of them are as under.


Several studies have proven that the banana is a hair growth promoter. Banana has an excellent source of potassium that contains natural oil that makes hair soft and manageable. Banana has vitamin B which gives you relief from split ends and breakage of hair. Banana is one of the best fruits for hair growth.


Avocado is not only nutritious and delicious but a great source of healthy fats. They are an excellent source of vitamin E which may promote hair growth. Vitamin E also protects areas of the skin like the scalp from damage.


This delicious fruit contains vitamin A & C which promotes hair growth and curb dandruff. If you want healthy and strong hair then guava is a fruit for you.


Berries are loaded with vitamins that promote hair growth. Vitamin c has strong antioxidant properties that protect hair follicles against harmful molecules.


Eating papaya at least twice a week is important to decrease hair thinning and control dandruff. Papaya is also used in different hair masks to moisturize and nourish the scalp.


An apple a day not only turns a doctor away, but it also turns hair problems away too. This juicy fruit contains antioxidants, vitamins, soluble fibre and a lot more nutrients than make apple the best fruit for several health issues including hair fall.


Include pineapple in your diet if you want to have shiny and beautiful hair. Pineapple is loaded with vitamin c which is best for hair growth.


This red miraculous fruit is packed with antioxidants that strengthen the hair and keep the scalp healthy.


Kiwis are rich in vitamin k, vitamin c, E, folate and potassium. Kiwis prevent premature greying hair. Kiwi is also best in fighting hair loss and preventing dandruff in the scalp by improving blood circulation.

All the essential nutrients that hair needs to grow and become healthy are in the right choice of diet. The health of the hair depends on the food we consume.


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