Top 20 Healthy Food For Natural Hair Growth

Top 20 Healthy Food For Natural Hair Growth

Hair fall and hair growth issues cloud the looking-good agenda for many of us. Sometimes, even when you manage to grow your hair, split ends create a roadblock and you have to cut it short all over again. If you look at the gorgeous-hair ads with awe and wanting, then this article is meant for you. Here, we will tell you about the 20 healthiest foods for natural hair growth. These foods for hair growth and thickness have shown actual results and are backed by nutrition science.

List Of Top 20 Best Foods For Healthy & Strong Hair

Some of the factors that affect the hair growth are age, health, diet and genetics. Genetics and age are factors that cannot be altered. While the other factors can help you have that hair you always want or can come in the way of it, depending upon what do we eat and drink and what kind of lifestyle we are living. These can be altered to improve the hair growth with the introduction of these foods into your diet. Lets see what they are.

1. Eggs


The two of the fundamental substances required for hair growth are biotin and protein. Eggs are enriched with both these substances.

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

Food Description

Protein is important for hair because it the hair follicles are composed of protein and will cause hair fall if they do not get enough protein. On the other hand, biotin is responsible for the production of hair protein called keratin.


Therefore, the consumption of eggs stimulates the production of essential hair proteins. If you are a pure vegetarian, don’t worry, there are a lot of vegetarian food for hair growth lined up in the upcoming sections.

2. Berries

Another food that promotes hair growth are berries. Almost all kinds of berries are rich in vitamins that are essential for hair growth. It is composed of vitamin C and also shows antioxidant qualities.

Food Description

Vitamin C stimulates the collagen production, which is important to retain lustrousness of hair. Whereas, antioxidants are required to inhibit the free radicals from sucking out the nutrients from hair in search of another electron.


Another reason why the berries promote hair growth is that it increase the amount of vitamin C in our body which is good at absorbing iron. High iron content means less chances of getting anemia as anemia is associated with the hair loss.

3. Spinach


Ever since we were born, we have been told a million times to consume green vegetables as much as possible because it promotes the overall health and is also found to be good for eyesight.

Food Description

Spinach is counted among the green vegetables and like other green vegetables; it too offers some unique benefits. One of its benefits is hair growth. The vegetable is enriched with folate, vitamin A, vitamin C, and iron. Vitamin A increases the production of sebum which keeps our scalp moisturized.


If you want a healthy lifestyle, spinach is a must include in your diet. It is a well of nutrients like iron, which is partly responsible for the production of red blood cells. More RBC implies better metabolism and better hair growth.

4. Fatty Fish

Good news for non-vegetarians, the nutritional value of fishes is as good as its taste. But not all the fishes are equally beneficial. The nutrition in the fatty fish like salmon and mackerel is found to be more than others. These fishes are loaded with omega 3 and omega-6 fatty acids.

Food Description

Some other nutrients that are found in fatty fish are selenium, protein, vitamin D3, and vitamin B. All of these nutrients contribute to hair growth.


As the fishes are a rich source of protein, thus its consumption increases the protein in the body which in turn improves hair growth.

5. Sweet Potatoes

Sweet Potatoes

Did you know, how important Vitamin A is for our hair? Yes, it is extremely important because it stimulates the production of sebum which is one of the essential proteins that our hair needs.

Food Description

Apparently, sweet potatoes are a rich source of vitamin A as they contain an abundant amount of beta-carotene. Eventually, the body transforms this compound into vitamin A.


Therefore, consumption of sweet potato can elevate the amount of vitamin A in our body, thus resulting in elevated sebum and consecutively hair growth.

6. Avocados

How can we not talk about avocado when we are talking about improving the hair health. Avocado is a holy grail that moisturizes our hair, replenishes it, conditions it and also keeps infections at bay.                 

Food Description

Avocados are enriched with vitamin E which directly induces better hair growth. Vitamin E is antioxidant in nature which is why it inhibits the production of hair growth. It protects our scalp against the harmful and infectious microbes.

Also Read : 15 Proven Benefits of Vitamin E for Skin, Hair and Health


Thus, one must immediately start eating avocados to improve their hair growth.

7. Nuts And Dry Fruits

Nuts And Dry Fruits

Both dry fruits and nuts are a rich source of omega 3 fatty acids and vitamin E. Although over consumption of fats is considered highly dangerous for various reasons, but there are certain kinds of healthy fats that are important for our body. Omega 3 fatty acids are one such kind of healthy fat that our body cannot produce on its own. We need to consume it externally.

Food Description

Apparently nuts and dry fruits are enriched with omega 3 fatty acids. They also contain iron, sulfur and biotin. All of these nutrients combined, contribute to hair growth.


The bottom line is that if you include a decent amount of nuts and dry fruits in your diet, you will get completely nourished scalp along with the voluminous and shiny hair.

8. Seeds

The seeds are rich in omega-3s fatty acids. The seeds that are most recommended are flax seeds and sunflower seeds. Besides eating seeds is a good time pass. You can carry a pocket full of seats and enjoy them all day, anytime, anywhere.

Food Description

The reason why they are recommended for the hair growth is that they offer ample amount of omega 3s fatty acids and vitamin E. Both these nutrients are essential for hair growth.


All you have to do is purchase some of these seeds and eat them on a regular basis to get amazingly healthy hair. If you wish, you can include the oil of these seeds in your diet, it is equally beneficial.

9. Poultry


As mentioned earlier, the most important nutrient for healthy hair is protein. Our hair is composed of numerous different kinds of protein and our hair needs to be replenished with these proteins.

Food Description

The poultry animals, particularly chicken are packed with zinc, iron and vitamin B. All these nutrients contribute to hair growth.


If you are a non-vegetarian, this wouldn’t be a problem for you. Just continue to consume poultry to keep up the amount of proteins in your body.

10. Oats

Oats are rapidly gaining popularity because they contribute to weight loss and also keep the heart healthy. But the benefits of oats are not just limited to having a healthy body. It significantly promotes the hair health too.

Food Description

Oats are enriched with minerals such as potassium, phosphorus, magnesium, and iron. They stimulate the production of melanin in the hair and inhibits the hair fall.


In my opinion, the best way to incorporate oats in your diet is to have it as your breakfast, that way you will be charged through the day and will gradually get rid of damaged hair.

11. Milk


Milk is a total package. A lot of healthy and tasty products like cheese and butter are manufactured out of milk. Protein and calcium are partly responsible for a good hair growth and milk is a rich source of both protein and calcium.

Food Description

Milk promotes hair growth and inhibits hair loss as it is enriched with calcium and iron.


Milk is good for overall health too. It is essential for people of every age group to incorporate milk in their diet because it not only combats hair problems but it preserves the overall health too.

12. Sprouts

Sprouts are counted among the roughage food. They are packed with vitamin B, vitamin C, folate and a whole lot of fiber. Fiber, particularly is responsible for digestion.

Food Description

How do sprouts promote hair growth? Here is how. Sprouts are loaded with vitamins, which are incredibly nutritious for our hair.


Consumption of sprouts, gradually puts an end to the hair fall and gives you shiny, lustrous and strong hair.

13. Citrus Foods

Citrus Foods

Citrus foods have an endless number of benefits and fortunately hair problems remedy is one of them.

Food Description

At all times, the one thing that we should never fall short of is moisture. The moisture in hair is as important as in any other part of the body.


Citrus foods are a good supplement of vitamin C which in turn is partly responsible for collagen production. This is why we citrus foods stimulate the collagen production and improve the hair growth.

14. Legumes

If you don’t know what legumes are, let me tell you. Legumes are the plants belonging to Fabaceae family or they are the seeds of such plants. They are highly rich in proteins, carbohydrates and fats. Some of the common legumes are peanuts, kidney beans and chickpeas.

Food Description

Legumes are extremely beneficial for hair growth. Non-vegetarians have a lot of protein supplements, but the vegetarians have a very few sources. Legumes are one of the those few options that the vegetarians can consume to keep up the level of protein in their body.


Have a decent amount of legumes included in your diet and enjoy its endless benefits.

15. Broccoli


Broccoli is loaded with vitamin C and A. Both these nutrients are partly responsible for the production of the hair protein sebum.

Also Read : Benefits of Vitamin A (Infographic)

Food Description

You can consume broccoli as regularly cooked vegetable or you can have it as a constituent of tasty and yummy salad.


Broccoli stimulates the production of sebum and makes the hair bouncy and radiant.

16. Oysters

Here is yet another food that will help you achieve extremely lustrous, moisturized and conditioned hair. Oysters are a good source of zinc. Zinc improves the regeneration of hair and makes it stronger.

Food Description

Our body needs a constant replenishment of proteins and minerals like zinc. Shortage of even one of these nutrients can cause hair damage.


Consumption of oysters can level up the amount of zinc in the blood and consecutively the hair growth will get better.

17. Water


Water is the direct source of moisture. Our body needs to stay hydrated and moisturized every time. Water keeps the scalp moisturized.

Food Description

You should prepare a schedule of drinking water through the day. Depending upon your age and weight, there is certain minimum amount of water that you must consume in order to stay healthy. Find out the exact amount that you must consume and prepare a schedule accordingly.


This is the easiest yet effective way to achieve beautiful hair.

18. Asparagus

Here is the list of nutrients that Asparagus contains:

  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Folic Acid
  • Fiber
  • Iron

Food Description

All these nutrients combined contribute to the hair growth and fill it with proteins and various other essential nutrients.


Asparagus rejuvenates the hair and naturally conditions it.

19. Cottage Cheese

Cottage Cheese

Cottage cheese makes you drool almost immediately. It has a smooth spongy texture and is extremely tasty. It is manufactured out of milk and refined to form a big chunk which we call as cottage cheese.

Food Description

There are amazing recipes that can be made from cottage cheese. Let me name a few for you.

  • Kadhai paneer
  • Malai Paneer
  • Paneer tikka


If you are on a diet and are avoiding unhealthy carbs, you can consume a few chunks of raw cottage cheese.

20. Sweet peppers

Sweet pepper is one another food that enhances the growth of your hair. It is enriched with vitamin C and A. Both these nutrients regulate the production of sebum.

Food Description

It also rids your hair off the free radicals because it is antioxidant in nature.


Just start having sweet peppers as a part of your diet and experience strong and thick hair.

Some of the important nutrients that our hair needs for proper growth, are:

  • B Vitamins
  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Iron
  • Zinc
  • Protein

All of these nutrients contribute to the hair growth and keep it healthy and strong.

Besides consuming these foods here are some tips that can keep your hair healthy and beautiful.

  • Avoid tobacco and unhealthy carbs.
  • Consult your doctor on a regular basis.
  • Keep your scalp moisturized.
  • Eat a balanced diet.
  • Drink a lot of water.
  • Try and use less amount of chemicals.
  • Avoid using hot tools like a straightener or a curler.
  • Use natural and chemical free products.
  • Take vitamin supplements.




Disclaimer: All the content on is solely for information. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or a qualified health care provider. The information, suggestion or remedies mentioned on this site are provided without warranty of any kind, whether express or implied.

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