12 Best foods that promote hair growth

What you eat have a considerable impact on the health of your hair. Hair is growing and is replaced on a regular basis, and follicles are continuously producing new hairs from nutrients in the body. The requirement of minerals and vitamins should be taken care of to ensure the health of your hair. One of the main reasons for weak and damaged hair is the deficiencies in your body. So, intake of a healthy diet is essential for having healthy hair.

A diversified, balanced diet can also help to improve the health of your nails and skin. People who previously had vitamin or mineral deficiencies will notice the largest changes. Even so, seeing positive benefits in terms of hair growth may take some time.

Do not invest in poor eating habits or fad diet plans. Your scalp and hair will benefit from a diet rich in green leafy vegetables, proteins, healthy fats, and whole grains, which will nourish them and improve their general health.

Here are the 10 food items that promote hair growth.

1) Spinach

Spinach is a green leafy vegetable that is rich in nutrients such as folate, iron, Vitamin A and Vitamin C. Vitamin A helps the skin glands to produce sebum, which is an oily secretion of the sebaceous glands. Sebum helps in moisturizing the scalp and to keep the hair healthy.

2) Eggs

 High protein diet is essential for the growth and health of your hair because the hair follicles are made of protein mostly. Eggs are rich in protein and biotin, two of the best nutrients that promote hair growth. Biotin is required for the creation of keratin, a hair protein, which is why biotin pills are frequently sold as hair growth supplements. Eggs are also high in zinc, selenium, and other hair-nourishing elements. As a result, they're one of the greatest meals to eat for healthy hair.

3) Nuts

Hair loss can be caused by zinc deficiency. Zinc can be found in abundance in nuts. Zinc is found in walnuts, cashews, pecans, and almonds, which are all good for hair. Walnuts also contain alpha-linoleic acid and omega-3 fatty acids, both of which can help to condition hair naturally. Selenium, a mineral found in Brazil nuts, can aid in the maintenance of a healthy scalp. Nuts are also rich in Vitamin E, Vitamin B and essential fatty acids, which are beneficial in hair growth.

4) Beans

Beans are a great source of zinc, iron, biotin and folate. Beans are also rich in protein.

5) Meat

Meat is a source of nutrients that boosts hair growth. Especially red meat is great for hair growth.

6) Avocado

Avocados are rich in Vitamin E, Vitamin C and healthy fats. Avocados can assist enhance the intake of fat-soluble nutrients such vitamins A, D, K, and E. Vitamin A, B vitamins, vitamin C, vitamin D, vitamin E, iron, and zinc are some of the vitamins and nutrients that may be beneficial to hair health.

7) Carrots

Carrots are one of the best vegetables for hair growth. Vitamin B7 and biotin in carrots are great for hair growth. This helps to strengthen the hair follicles.

8) Sweet Potatoes

Sweet potatoes are rich in beta-carotene which is essential for cell repair within the body. Our body transforms beta-carotene into Vitamin A. Vitamin A is great for healthy hair.

9) Onion

Onions are a great source of zinc, iron and biotin which are helpful for hair growth.

10) Dairy products

Dairy products such as milk, yoghurt, paneer are loaded with proteins, iron, zinc, Vitamin B12 and omega 6 fatty acids. They are also rich in biotin. Calcium, which may be found in low-fat dairy products like skim milk and yoghurt, is a vital element for hair development. Protein sources such as whey and casein are also present in these foods.

11) Fatty fishes

Omega-3 fatty acids are beneficial to the heart, as well as the hair, skin, and eyes, and should be included in every diet. Fish are high in omega-3 fatty acids and vitamin D, both of which are beneficial to hair health. Fishes rich in omega-3 fatty acids are; salmon, mackerel, tuna, sardines and herring.

12) Whole grains

Consuming whole grains can aid hair growth. Zinc, iron, and B vitamins are included in whole-wheat bread and fortified whole grain cereals, which can help your hair and body.


1) Sugar
2) Alcohol
3) High mercury fish such as Marlin
4) Processed food items
5) Carbonated drinks
6) Greasy food items
7) White bread