a women looking at food that support with hair growth

Many of us are hoping for strong, healthy hair with defined and glow-y locks! On average, hair grows around 1.25cm a month, equivalent to 0.5 inches, and around 15cm, or 6 inches a year. Hair growth is impacted by different factors, including genetics, age, health, and diets! 113

While you have no control over some of these factors, you most definitely have control over what you eat. So, get your shopping cart ready for the 12 foods for a healthy hair growth:

   1.Eggs 114

One cannot undermine the benefits of eggs! 

Hair follicles are made of protein. Hence, eating eggs, as a source of protein, promotes hair growth. Also, because biotin is required for the production of keratin, a hair protein, biotin supplements are frequently marketed for hair growth. Eggs contain zinc, selenium, and nutrients that are good for your hair, too. As a result, they are among the best foods to eat for healthy hair.

   2.Berries 115

Berries contain numerous beneficial compounds and vitamins that may aid in hair growth. This includes vitamin C, which contains a lot of antioxidants. Antioxidants can help protect hair follicles from free radicals, which are harmful molecules. These molecules can be found in both the human body and the environment. Furthermore, the body uses vitamin C to produce collagen, a protein that helps strengthen hair and keeps it from becoming brittle and breaking. In addition, vitamin C aids the body's absorption of iron from food. When you are low on iron, you might develop anemia, which further leads to hair loss.

   3.Spinach 116

Eating spinach is not just about the growth of those muscles (as Popeye once said)! 

Spinach is a nutrient-dense green vegetable high in folate, iron, and vitamins A and C, which may all help with hair growth. Vitamin A supports the body in producing sebum. Vitamin A produces sebum. This oily substance moisturizes the scalp and promotes healthy hair growth. Spinach also contains a lot of iron. Iron enhances hair growth as it helps in transporting oxygen throughout the body, thereby fueling metabolism and assisting in growth and repair. Hair loss has also been linked to iron deficiency.

   4.Sweet Potatoes 117

Those sweet potatoes are sweeter to your hair! 

Sweet potatoes contain beta-carotene, which is converted into Vitamin A, linked to good hair health. Vitamin A, according to studies, stimulates the production of sebum, which aids in the maintenance of healthy hair. Furthermore, vitamin A may promote thicker hair growth while preventing other hair follicles from regressing. 

   5.Sweet Peppers 118

Sweet peppers contain a lot of vitamin C, which may aid in hair growth. Vitamin C promotes collagen production, which helps to strengthen hair strands. It is also a potent antioxidant that can shield hair strands from oxidative stress, which overwhelms the defense system in the body.      It has been linked to hair loss and graying of the hair.

Furthermore, sweet peppers are high in vitamin A. This vitamin may promote hair growth by increasing sebum production, which aids in the maintenance of healthy hair.

   6.Avocados 119

Avocados contain a lot of vitamin E, which may help with hair growth. Vitamin E, like vitamin C, is an antioxidant that, by neutralizing free radicals, helps to prevent oxidative stress. Vitamin E also protects the scalp and other sensitive skin areas from oxidative stress and damage. Poor hair quality and fewer hair follicles can result from damaged scalp skin.

Avocados are also high in essential fatty acids. The body does not produce these fats, but they are required building blocks for your cells. A lack of essential fatty acids has been linked to hair loss in men and women.

   7.Nuts 120

If you are hoping for healthy, strong hair, please go nuts on the nuts! 

Nuts are delicious and convenient, and they contain a variety of nutrients that may help with hair growth. They also have a high concentration of B vitamins, zinc, and essential fatty acids. A lack of any of these nutrients has been linked to hair loss. 

   8.Shrimp 121

Shrimp is a popular shellfish that is high in nutrients and may help with hair growth.

Shrimp, for example, has a high protein content, as well as B vitamins, zinc, iron, and vitamin D.  Shrimp, despite being low in fat, contain a trace of omega-3 fatty acids. Diets high in omega-3 fatty acids have been linked to increased hair growth.

   9.Fatty Fish 122

Fatty fish nutrients, such as salmon, herring, and mackerel may promote hair growth. They contain a high concentration of omega-3 fatty acids, which have been linked to hair growth. More research is being conducted to verify that. 

Fatty fish contain protein, selenium, vitamin D3, and B vitamins, which may all contribute to strong and healthy hair.

   10.Oysters 123

Add oysters to the list of under-the-sea cuisine as it helps in promoting hair growth as they are full of zinc. Zinc has the potential to reverse the effects of hair loss. It also supports the hair growth and repair. 

   11.Meat 124

 If you are a meat eater, then you are in for a treat. Meat contains proteins, which helps in hair growth. It also helps with the repairing of hair follicles. Particularly, red meat contains iron, which is easily absorbable by the body, promoting further hair growth. 

   12.Beans 125

Last but not least, beans are those good foods for the hair. 

Beans are a good plant-based source of protein, which is necessary for hair growth. Beans contain a lot of zinc, which helps with hair growth and repair. They also contain iron, biotin, and folate, which are all beneficial to hair. 

Finally, the foods mentioned above are bound to be the foods good for hair growth. The numbers speak for themselves: 

  • 114 grams of strawberries contain141 percent of your daily vitamin C requirements
  • 30 grams of spinach have 54% of your daily vitamin A needs 
  • 114 grams of sweet potato contains more than four times the amount of beta-carotene needed to meet your daily vitamin A requirements.
  • 200 grams of avocado provide 21% of your vitamin E intake per day
  • 28 grams of almonds contains 37% of your daily vitamin E requirements
  • One yellow pepper contains nearly 5.5 times as much vitamin C as an orange
  • One serving of shrimp contains 38% of your daily vitamin D needs
  • One serving of black beans supplies 7% of your daily zinc needs 

At the end of the day, you are what you eat! Eat wisely and stack up on the best food for hair growth! Forget about those hair loss days, as well. As these good foods for hair are bound to strengthen and repair your hair. 

For extra results, try adding some hair growth products to your cart, as well! Regaine® is the product you need as it contains minoxidil, a crucial ingredient to hair growth. You’ll be looking for opportunities to flaunt your strong, healthy, and shiny hair! 


  1. 113 https://health.clevelandclinic.org/how-to-stop-hair-loss/
  2. 114 Pasternack, S. M., von Kügelgen, I., Aboud, K. A., Lee, Y., Rüschendorf, F., Voss, K., ... & Betz, R. C. (2008). G protein–coupled receptor P2Y5 and its ligand LPA are involved in maintenance of human hair growth. Nature genetics, 40(3), 329-334.
  3. 115 Pehlivan, F. E. (2017). Vitamin C: An antioxidant agent. Vitamin C, 2, 23-35. Retrieved from https://www.intechopen.com/chapters/56013
  4. 116 Olsen, E. A., Reed, K. B., Cacchio, P. B., & Caudill, L. (2010). Iron deficiency in female pattern hair loss, chronic telogen effluvium, and control groups. Journal of the American Academy of Dermatology, 63(6), 991-999.
  5. 117 https://pubmed.ncbi.nlm.nih.gov/21914489/
  6. 118 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
  7. 119 Ding, H., Chin, Y. W., Kinghorn, A. D., & D’Ambrosio, S. M. (2007, October). Chemopreventive characteristics of avocado fruit. In Seminars in Cancer Biology (Vol. 17, No. 5, pp. 386-394). Academic Press.
  8. 120 Banerjee, S. (2020). Nutritional Benefits of Various Nuts and Dry Fruits: The Natural Energizers. Agriculture & Food, 2(11), 747-750.
  9. 121 https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/get-radiant-hair-skin-and-nails-naturally
  10. 122 https://www.express.co.uk/life-style/health/1279795/hair-loss-treatment-selenium-nutrient-stimulate-hair-growth
  11. 123 Aggett, P. J., & Comerford, J. G. (1995). Zinc and human health. Nutrition Reviews, 53(9), S16.
  12. 124 https://pubmed.ncbi.nlm.nih.gov/23772161/
  13. 125 https://pubmed.ncbi.nlm.nih.gov/22741940/