12 Amazing Foods For Hair Growth According to Science

What are some of the best foods for hair growth according to science? Here are some of the top foods for hair growth to add to your diet.

We all love having a long, shiny, and luscious mane that gets all eyes on us everywhere we go. It is a symbol of vitality and health, and it is undoubtedly one of the best ways to boost our confidence and make us feel happier.

However, taking care of your hair and growing it longer starts from within - in this article, we will discuss some of the top 12 best foods for hair growth according to science, so you can look and feel your best every single day.

So, let's not waste any more time, and get right into it:

How does food affect hair growth?

Food plays an essential role in hair health and hair growth. A well-balanced diet with an adequate intake of essential nutrients like vitamins A,C,D, proteins, and omega-3 fatty acids allows the hair follicles to function optimally, produce new hair cells, reduce inflammation, and combat oxidative stress.

Another factor to keep in mind is that hair is primarily composed of keratin, a fibrous structural protein that serves as its key building block. This means that a diet rich in proteins will provide the much-needed amino acids that support the synthesis of keratin, making the hair stronger.

On the contrary, hair that lacks keratin tends to be dry, brittle, and more prone to breakage, preventing it from growing longer.

What is the impact of nutritional deficiency on hair growth?

A poor or restrictive diet, as well as lack of essential nutrients, is one of the biggest contributors to hair loss, especially in women.

Hair follicles are highly metabolically active structures that require a steady supply of essential nutrients in order to function optimally, which means that lack of these vital nutrients may lead to a variety of hair problems like hair loss, slow growth, as well as brittle and weak hair. 

Nutritional deficiencies can also alter the structure of the hair, leading to changes in texture. Hair may become dry, coarse, or curly due to an imbalance in essential nutrients.

What are the best foods for hair growth according to science?

The best diet for hair growth will ensure that you will get all the necessary nutrients to keep your hair healthy, beautiful and vibrant. Here are some of the best foods for hair growth that should not lack in your diet:

1. Eggs

Eggs are among the most powerful foods when it comes to hair growth. They are a great source of high-quality protein, which supports the growth and repair of hair follicles. They are also rich in biotin, also known as vitamin B7- lack of this vitamin is associated with thinning and hair loss. 

But that's not all when it comes to this superfood. Eggs contain a wide range of essential vitamins and minerals - including vitamin D, vitamin B12, selenium, zinc and fatty acids, which help to support the health of red blood cells, nourish the scalp and hair follicles, and maintain the natural hair growth cycle. 

2. Blueberries

Blueberries, as well as all types of berries like cranberries and strawberries, are among the best foods for hair growth. They are packed with antioxidants, which protect the hair follicles from oxidative stress caused by free radicals - oxidative stress can hinder the growth of your hair and slow it down significantly.

Blueberries are also an excellent source of vitamin C, which stimulates the production of collagen and supports the strength and elasticity of your hair, all while helping to improve blood circulation and supporting capillary health.

They are also rich in vitamin K, vitamin E, and vitamin B6 - all essential vitamins for supporting hair growth and promoting a healthy and nourished hair.

3. Salmon

If you want to grow your hair longer naturally, among the best foods for hair growth that you can eat is salmon.

Salmon is an excellent source of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which boast anti-inflammatory properties for a healthy scalp and hair follicles. If you want to enjoy a longer and healthier hair, keep in mind that maintaining a healthy scalp environment is absolutely essential. 

Due to its high protein content, salmon also supports the production of keratin, stimulating hair growth and increasing the strength of the hair. Add to that its richness in vitamin B12, vitamin B7, vitamin D and minerals, and you will get a significant nutritional help if you are dealing with hair loss. 

4. Spinach

Spinach is among the best foods for hair growth - Popeye would agree to that! It is an excellent source of iron, an essential nutrient that delivers oxygen to the hair follicles, maintaining their health and stimulating the growth of your beautiful mane.

Spinach is also rich in a variety of vitamins, including vitamin A, vitamin C, vitamin B9 (folate), and vitamin E - all of which essential for nourishing and moisturizing the scalp, improving the strength of the hair, and promoting blood circulation to the scalp.

Spinach is also a powerhouse when it comes to antioxidants - as we mentioned earlier, they help to fight free radicals and protect the hair follicles from oxidative stress, promoting hair growth as a result. And the most awesome part about spinach - it is also one of the best sources of plant-based protein if you are on a plant-based diet!

5. Avocado

If you want to grow your hair through the power of nutrition, let's not forget about one of the most nutritious and delicious foods - the almighty avocado. This highly versatile fruit, which is the perfect addition to any salad, is rich in healthy monounsaturated fats, such as oleic acid.

These fats provide natural moisture and hydration to the scalp and hair, preventing dryness, and helping your hair grow beautiful and shiny. Avocadoes are also a great source of vitamin E, vitamin B5 (pantothenic acid), vitamin B7 (biotin), and vitamin C - all vitamins that are essential for hair health and growth.

The vitamin C present in these tasty fruits is also important for the production of collagen, helping your hair become stronger and healthier. And of course, longer!

6. Bell peppers

Bell peppers are delicious, crunchy, and most importantly - among the best foods for hair growth. They are particularly high in vitamin C, which protects the hair follicles from oxidative stress caused by free radicals, which can lead to hair damage and hinder hair growth.

This vitamin is also essential for collagen synthesis, a structural protein that supports hair strength and elasticity, and contributes to healthier and more resilient hair. 

Red bell peppers generally have the highest content of vitamin C, and both red and yellow bell peppers contain some iron, which is essential for hair growth. Additionally, vitamin C enhances the absorption of non-heme iron from plant-based sources, making it more available for the body to use in supporting hair health.

7. Lentils

Our list of best foods for hair growth continues with lentils, an amazing legume that contains a wide range of nutrients to support to health and vitality of your beautiful hair. 

They are not only rich in plant-based protein, but also have a high content of iron, an essential mineral necessary for carrying oxygen to the hair follicles. Proper oxygenation of hair follicles is crucial for healthy hair growth.

Lentils also contain zinc, which is extremely important for the repair and growth of hair tissues - in fact, lack of sufficient zinc can lead to hair loss. They are packed with biotin, folate, and essential amino acids, as well as a good amount of dietary fiber which is good for digestion. 

A healthy gut is associated with improved nutrient absorption, which indirectly supports hair health. And of course, these benefits are not exclusive to lentils - chickpeas, beans and peas are also great foods for hair growth.

8. Almonds

If you want to grow your hair shiny and beautiful, consider adding almonds to your diet if you haven't done that already. They offer a wide variety of nutrients - from biotin and vitamin E to healthy fats and protein, all of which amazing for optimal health and growth of your hair.

They are also rich in magnesium and zinc, which improve hair texture and support hair tissue repair and growth. In addition, almonds contain a lot of antioxidants, which help to reduce scalp inflammation and create a healthier environment for hair growth.

9. Walnuts

Among almonds and other nuts and seeds, walnuts also join the list of amazing foods for hair growth. They are an excellent source of omega-3 fatty acids, more specifically alpha-linolenic acid (ALA), which have anti-inflammatory properties and support hair growth by maintaining a healthy scalp environment.

Just like almonds, walnuts are also a good source of biotin content, a B-vitamin that stimulates hair growth and promotes overall hair health. Biotin plays a key role in the production of keratin, the protein that makes up the structure of the hair.

But there is one more thing that makes walnuts so amazing when it comes to hair growth - nutrient absorption. The combination of omega-3 fatty acids, biotin, and vitamin E work together to enhance the absorption of other essential nutrients, making walnuts a perfect ally for a well-balanced diet.

10. Flaxseeds

Speaking about nuts and seeds, we can't forget to mention flaxseeds, which are among the best foods for hair growth. They are an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid with anti-inflammatory properties that support scalp health and contribute to healthy hair growth. 

Flaxseeds are also high in lignans, which may have hormone-balancing effects that benefit hair health.

11. Chia seeds

Chia seeds are also a powerhouse when it comes to the best foods for hair growth. They are one of the best plant-based sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA) - just like flaxseeds.

As we mentioned earlier, omega-3 fatty acids have anti-inflammatory properties that support scalp health and create a favorable environment for hair growth.

Chia seeds are also a good source of protein, which is essential for the production of keratin, and the strengthening of the hair shaft which support hair growth. They are also loaded with minerals like zinc and iron, and vitamins like B7 and B3.

And of course, let's not forget about the antioxidants found in chia seeds which contribute to a healthier scalp environment for hair growth. 

12. Turkey

Turkey is good for hair growth due to its rich nutritional content, particularly its high protein content and various essential vitamins and minerals. It is a great option when it comes to lean protein - as we discussed at the beginning of the article, protein is extremely important if you want to enjoy healthier and longer hair as this is what the hair is primarily composed of.

In addition, turkey is rich in iron, zinc, selenium, vitamin D, as well as several B vitamins - including biotin (B7), niacin (B3), and B6. Biotin, in particular, is essential for hair growth and overall hair health.

In addition, the amino acids present in turkey can aid in collagen production, which is vital for maintaining hair structure and strength.

FAQ

What foods help hair grow faster?

Foods that make your hair grow faster include eggs (biotin & protein), salmon (omega-3 & protein), avocados (vitamin E & healthy fats), and bell peppers (beta-carotene & vitamin C).

What should I eat to regrow hair?

To regrow hair, include foods rich in biotin (eggs, nuts), iron (spinach, lentils), omega-3 (salmon, chia seeds), zinc (oysters, beans), and vitamin C (berries, citrus fruits) in your diet. Also, ensure sufficient protein intake from sources like lean meats, legumes, and Greek yogurt.

Can diet affect hair loss?

Yes, diet can affect hair loss. Nutrient deficiencies (e.g., iron, biotin), crash diets, and poor eating habits may contribute to hair loss. A balanced diet with essential vitamins, minerals, and proteins supports hair health and reduces hair loss risk.