Top 12 Healthy Food For Natural Hair Growth

Everyone loves their beautiful hair. Be it men or women, we all desire the thick and shiny hair with no hair fall problems. But poor nutritional choices, the polluted environment, along with our busy schedules, our hair continues to lose its health with time. While genetics plays a significant role, you can significantly improve the health and looks of your locks with a regular balanced diet. Loads of hair products in the market today speak about protein and vitamin enriched ingredients. Though this may help to heal the outermost layers, nutrition from within the body is quite essential for good hair growth. It is necessary to consume protein-rich foods for hair growth on the scalp. It is preferred to avoid hair supplements, as some of them are said to have the side effects of overall hair growth in the body, especially the unwanted hair on hands and legs. Intake of vegetarian food for hair growth is also a potential nutritional requirement for better functionality of the body. In this article, we have listed the top 15 healthy foods for a natural, thick and lustrous hair growth.

Best Foods For Healthy And Strong Hairs

No other supplement or hair care product can beat the nutritious foods that boost in gorgeous locks from within. The following foods have age proven benefits for a healthy and attractive hair.

1. Greens: Spinach, Kale, Broccoli And Other Dark Leafy Vegetables


Spinach and dark leafy vegetables are known to have rich iron content. This is essential for healthy hair growth. The iron in the blood is responsible for trapping in more oxygen to be supplied across the cells in the body. With a good iron content in the body, the hair roots are nourished well with oxygen and required nutrients. It is one of the best vegetarian food for hair growth.

2. Citrus Fruits: Lemons, Oranges, Melons And Berries: Vitamin C

A good source of vitamin C, a daily intake of citrus fruits in some form is quite essential for healthy hair. Hair growth is very closely linked with a high vitamin food intake. Vitamin C is the only way to absorb more iron into the blood. This reverts to the need of consuming iron-rich foods, along with vitamin C, so that you absorb maximum iron from the iron-rich food you consume.

3. Nuts, Seeds And Fish Oil: Omega-3 Fatty Acids

Omega-3 Fatty Acids

The Omega-3 fatty acids are needed to ensure rich nourishment to the skin and hair, apart from restoring the natural scalp oil that the body produces. Almonds, Cashews, Walnuts, Apricots, dried figs, and even groundnuts make a highly nutritious snack. Also, flaxseeds are the best known vegetarian supplement of omega-3 fatty acids. Fish oil is the best derivative of Omega 3 fatty acids and is very good for skin and hair growth.

4. Carrots, Pumpkin, Sweet potatoes, Papaya: Vitamin A Rich Foods

Brightly yellow, orange or red coloured fruits and vegetables are vitamin-rich foods. Carrots are known to be filled with loads of vitamin A, and no source of fat or cholesterol. Vitamin A is essential for faster cell growth. A glass of carrot juice each day is good enough for replenishing the cells in the body, promoting faster and healthier hair growth.

5. Avocados: Vitamin E


Vitamin E is essential for skin and hair health. It is necessary for improving blood circulation in the body and enriches the hair follicles effectively for healthier locks. They help absorb the essential vitamins and nutrition from protein-rich food for hair growth. It consists of mono-unsaturated fats which derive nourishment for the skin and hair. It is the best alternative to fat yet nutrition enriched vegetarian food for hair growth.

6. Eggs: Proteins And Minerals

As a great source of the essential nutrients, eggs are one among the protein-rich foods for hair growth with the added benefit of biotin. Proteins are highly recommended for good hair nutrition and a thick mane. Since proteins are bodybuilding foods, these are essential to creating new cells for faster hair growth. Biotin is the major nutrient responsible for the healthy production of keratin, the hair protein. Also, eggs are a source of zinc and selenium, which determine the hair follicle density and hair lustre. A deficiency of these nutrients can significantly contribute to hair loss.

Also Read : Biotin For Hair - Is It Worth The Hype?

7. Sprouts: Silica, Proteins, Vitamins


The sprouts of pulses like beans contain high amounts of minerals and proteins, along with silica. Silica is known to prevent hair fall and reduce hair thinning. Also, silica is essential for the vitamins from the vitamin-rich foods that you consume, to be absorbed by the body. Silica can be found in the skin of potatoes, cucumbers, and red or green peppers.

8. Cottage Cheese: Calcium, Proteins, Healthy Fat

Whey proteins, casein, and calcium are the main constituents of dairy products like cottage cheese. It is widely referred to as paneer in India. These proteins, derived from animal origin, is widely used as a vegetarian food for hair growth. It is known to have good amounts of calcium too, with help maintaining the hair texture.

9. Oats: Minerals

Oats: Minerals

With improved production of melanin, Oats help maintains the natural colour of your locks. It is a good source of minerals like potassium, phosphorus, iron and magnesium, which makes it a super food for hair growth and thickness. It also prevents hair loss but nourishing and strengthening the hair roots.

10. Soya Bean: Full Of Protein

The best protein-rich food for vegetarians, the soya bean, has the highest protein content of about 40%. Along with a good amount of fats, soybeans are the vegetarian food for hair growth.

Also Read : How To Fight Hair Fall Using Soy Protein

11. Water


The final yet the most important food for hair growth and thickness is a good amount of water intake. It is necessary to process all the vitamin and protein-rich foods for hair growth. It is necessary for keeping a check on the body temperature and also hydrating the scalp and preventing dry hair.

12. Hemp: Proteins

Hemp seed contains omega 3 fatty acids and omega 5 fatty acids. These help in hair growth with a luscious mane. It also hydrates the scalp and prevents dandruff or split ends. You can add a tablespoon of protein powder of Hemp seed, to your milkshakes daily for assured benefits.


A stronger and thicker hair with good hair growth, with the intake of vitamin-rich foods, resulting in an overall healthier lifestyle. You would notice that skin and hair are closely related, as your skin tone and texture improves.

Other Lifestyle Changes Include

  1. Quit smoking, tobacco, liquor, etc. this can potentially harm your entire system and strain out the nutrition you derive from healthy foods.
  2. A regular exercise is a must, as a sedentary lifestyle causes more harm than just laziness. It builds up unwanted stress, which weakens the hair roots and increases hair fall eventually.
  3. Massage your hair once a while and relax a cool water bath, to get rid of excess heat from the body. Excess heat in the scalp or the head is one of the major reasons for hair fall and dandruff. Start munching on more of the protein-rich foods for hair growth, and eventually, you are assured to have a gorgeous mane with a smooth even-toned healthy skin. 

Also Read : Top 20 Healthy Food For Natural Hair Growth




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