We are always ready for the photographs. Longer, stronger, and healthy hair is what everyone looks forward to. But how would you ensure you can keep your hair hale and hearty? You can care for your scalp in several ways and keep your hair healthy. But, one essential means of having healthy hair growth is your diet. Are we kidding? Not exactly. Your hair can be a clear indication of your proper state of health. And that has prompted us to develop this guide so you can take care of your hair through a good diet.
Hair loss can be slowed down by changing eating habits. However, for the loss that has already happened, you might have to consult an expert for treatment. Kolors has all the treatment options to regain lost hair. You can go for hair transplantation, hair re-growth, hair strengthening, and anti hair fall treatment. Contact our nearby Kolors center, and we will help you to regain the lost hair.
Why is Food So Important in caring for your hair?
Every strand of your hair is made of cells, just like the other parts of your body. However, these cells inside the hair contain a more challenging protein called Keratin. As a result, the kind of hair you have is dry, smooth, fizzy, or even silky. All these have a closer relation to the type of food you consume.
Your hair and the cells within it need ongoing nutrition and nourishment. They would need the proper amount of vitamins and minerals if you want them to be strong and healthy. This is precisely where excellent hair growth foods come into play.
So what food should you consume for efficient and healthy hair growth or regrowth?
List of 17 Best Foods for Hair Growth and Hair Regrowth & Thickness
You do not need to go for extra supplements to grow healthy hair. Instead, you can nourish them with a regular intake of food. However, proper nutrition should be essential to ensure healthy hair growth.
The key is to strike the right balance in your food ingredients. It can be helpful to go through the following food items and include them in your daily diet proportionately. A proper and balanced diet can help your hair get a constant supply of minerals, proteins, and vitamins. Below are some of the best food for hair growth in India –
1. Promote growth with eggs
Look at any resource that deals with hair growth and hair health. The first essential mention you will come across would be that of eggs.
Rightly so. Because eggs are the best sources of Keratin, as we have already explained before, Keratin is the essential protein that your hair needs.
Do note that the egg yolk would contribute to better hair growth. Eggs contain Biotin. Biotin is an essential component that can be helpful production of Keratin. If you are facing any deficiency of Biotin, consuming eggs can help you achieve that. [1]
Egg Nutrients
| Nutrient | Egg White (1 large) | Egg Yolk (1 large) | Whole Egg (1 large) |
|---|---|---|---|
| Calories | 17 | 55 | 71 |
| Protein | 3.6g | 2.7g | 6.3g |
| Fat | 0.06g | 4.5g | 5.0g |
| Carbohydrates | 0.24g | 0.6g | 0.6g |
| Cholesterol | 0mg | 210mg | 186mg |
| Vitamin D | 0IU | 18.3IU | 17.5IU |
| Calcium | 2.3mg | 21.9mg | 28.5mg |
| Iron | 0.03mg | 0.4mg | 0.5mg |
| Sodium | 55mg | 8mg | 68mg |
Eggs can also supply a lot of Zinc, selenium, and other hair-healthy nutrients. So if you are checking up on the food options for the best hair growth, eggs should be the first item that should be on your plate.
2. Fight dull locks with sweet potatoes
Beta Carotene is another ingredient that is quite essential for hair growth and its healthy looks. Sweet potatoes are a rich source of Beta Carotene.
Beta Carotene is an essential ingredient for synthesizing Vitamin A, which helps care for your hair’s health.
A medium-sized Sweet potato should help provide four times your need of daily Vitamin A. Consuming sweet potatoes in regular quantities throughout the day will ensure a healthy scalp and a good mop of hair.
Research has indicated that sweet potatoes can induce the production of Sebum. Sebum is an essential component that keeps your hair healthy. [2] Some other benefits of sweet potatoes and, in turn, Vitamin A include improving the growth of thicker hair and speeding up the development of the hair. It also ensures hair follicles are not regressed.
Sweet Potato Nutrients
| Nutrient | Amount per 100g | Daily Value (%) |
|---|---|---|
| Calories | 86 | 4% |
| Protein | 1.6g | 3% |
| Fat | 0.1g | 0% |
| Carbohydrates | 20.1g | 7% |
| Fiber | 3g | 12% |
| Vitamin A | 14,187IU | 284% |
| Vitamin C | 2.4mg | 4% |
| Potassium | 337mg | 10% |
| Iron | 0.7mg | 4% |
| Calcium | 30mg | 3% |
3. Berries nourish hair follicles for growth
Berries contain a rich source of Vitamin C. Vitamin C has excellent antioxidant properties. An antioxidant can help reduce the effects of free radicals.
The body contains free radicals in their natural form, which can damage hair follicles. Antioxidants effectively control the effect of these free radicals and thus reduce the chance of hair damage.
You can check out a few types of berries, as almost all of them come with a complete Vitamin C concentration. Strawberries are one of the natural and best options for proper hair growth.
One cup of strawberries can provide around 150 percent of your daily needs of Vitamin C. Vitamin C also lets you absorb iron in your diet.
Iron deficiency can cause anemia which in turn can induce hair loss. However, it has also been an effective ingredient in collagen production. [3] Collagen is a protein that helps you prevent your hair from being brittle and hard.
Thus, it ensures that your hair is strengthened.
4. Battle brittle hair with spinach
Well, Spinach provides you with iron in a sufficient quantity. As we already came to know in the previous section, iron is one of the ingredients that are essential for the growth of hair. Iron deficiency can result in anemia, one of the prime reasons for hair loss conditions.
Iron and other elements like oxygen are essential for the efficiency of your blood in circulating nutrients to your hair.
Iron deficiency can thus be one of the primary reasons for weakening your hair strands. [4] People suffering from male-pattern baldness or premenopausal hair loss in female is associated with low serum ferritin levels. Having a regular dose of Spinach can help you keep your hair healthy.
It contains various ingredients like folate, iron, and vitamins A and C. All these ingredients are essential for proper hair health and growth! [5]
As we have already found out in the previous section, Vitamin A is helpful for the skin glands in synthesising Sebum. The Sebum comes in quite handy in keeping your scalp moisturized. This can ensure that your hair stays healthy. You can also include other leafy vegetables to ensure similar effects. Almost all green and leafy vegetables provide the same health benefits.
5. Nuts for strong and healthy hair growth
Nuts are indeed the most convenient food items to carry. They come with a wide range of nutrients, most of which directly relate to your hair health.
Omega 3 fatty acids are essential for your hair’s proper health and well-being. This is because they make it strong and thicker. But, sadly enough – your body is incapable of synthesising Omega 3 fatty acids. [6]
The best sources of these essential nutrients are nuts like Walnuts and almonds. An ounce of almonds has been observed to provide you with around 35 percent of your daily needs of Vitamin E.
Other essential nutrients of importance that the nuts can provide include vitamin B, Zinc, and essential fatty acids. Experts believe that a deficiency of these crucial ingredients affects hair loss. Nuts do come with a host of other health benefits apart from helping us in hair care. These benefits include reducing inflammation and a reduced risk of heart ailments.
In essence, nuts constitute an essential ingredient of your diet for their health benefits. Of course, hair growth is a necessary part of these benefits.
6. Seeds promote hair growth and thickness
Seeds provide you with essential nutrients and less amount of fats and calories. In addition, most of the nutrients within the sources ensure the proper growth of hair.
Some of the nutrients contained in the seeds include vitamin E, Zinc, and selenium. In addition, like nuts, sources provide a sufficient quantity of Omega 3 fatty acids.
As we discussed before, Omega 3 fatty acids are helpful in lending thickness and strength to the hair. You should opt for a mixture of assorted seeds for efficient performance and assimilation of various nutrients.
Some of the seeds that have been found to be effective in helping your hair growth are flaxseeds, chia seeds, and sunflower seeds.
The sunflower seeds offer a vast resource of Vitamin E and Vitamin B. In fact, an ounce of Sunflower seeds provides around 50 percent of your daily Vitamin E requirements. In addition, Flaxseeds and China seeds have been observed to be a rich source of Omega 3 fatty acids.
7. Achieve fullness with oysters
Are you a non-vegetarian? In that case, you have a rich source of Zinc at your disposal. What importance does Zinc have in favour of hair growth?
Zinc ensures healthy scalp conditions. Oysters can help you replenish the quantity of Zinc in your body. If your body has any deficiency of Zinc, it will be characterised by the loss of hair or weakened and dull hair.
Besides keeping your scalp healthy, Zinc is also helpful in catering to the hair growth and repair cycle. A deficiency of Zinc can cause a condition referred to as telogen effluvium.
This is characterised by a hair loss condition that can be reversible. A good amount of Zinc in the form of supplements can ideally reverse hair loss and accelerate hair follicle recovery. (Source)
Having understood that, it should also be noted that the overuse of Zinc can also cause hair loss. That is precisely why we suggest taking Zinc as food rather than through supplements. As obtained from the food, Zinc will be in smaller and healthy proportions. Include Oysters in sufficient quantity on a fortnightly basis.
8. Avocados for nourished and lustrous hair growth
Avocados are another source of rich fats. But, apart from fats, they are another rich source of Vitamin E. We have repeatedly stated the importance of Vitamin E in terms of the health of your hair. An average-sized Avocado can help provide around 20 percent of your Vitamin E requirements.
The antioxidant property would make Vitamin E one of the best options that reduce the effect of free radicals.
Apart from neutralizing free radicals, Vitamin E can also aid you in improving the circulation of blood effectively and efficiently. Proper blood circulation will help promote the functioning of the hair follicles.
Vitamin E helps you balance the pH levels in the blood. A high pH level of the blood can clog the hair follicles. You can make use of the Avocado in the form of a smoothie or a salad.
In addition to Vitamin E, it provides a rich source of monounsaturated fats. Given that our body does not produce the essential fatty acids, Avocados form a critical element of your diet for healthy hair. Lack of essential fatty acids has been attributed to hair loss.
9. Carrots for scalp health and hair growth
Carrots do come with a host of health benefits. Just drink carrot juice every day and grow healthy hair.
Hair is one of the fastest-growing tissues in your body, and Vitamin A is an ingredient that aids in the growth of your hair. [7]
Vitamin A is essential for the growth of almost every cell in your body. Carrots also help you in producing Sebum. The Sebum has been observed to be keeping the scalp moisturised. It also aids in ensuring the scalp and the roots of your hair are healthy.
With the emphasis on Vitamin A in the growth of hair and other cells of your body, Carrots are an excellent source of Vitamin A. Eating whole carrots in raw form and opting for carrot juice can be the best option to make your hair strong and healthy.
10. Shine with Salmon
Another excellent option for non-vegetarians is that Salmon has a rich source of Vitamin D. Vitamin D is the best nutrient and essential for a healthy scalp. A healthy scalp is a crucial option for growing healthy hair.
Apart from Vitamin D, it is also a source of fatty acids. One of the most common fatty acids available in Salmon includes Omega 3 fatty acids. In addition, Salmon helps you make the hair follicles stronger. Therefore, it will help to grow healthy hair.
11. Yellow Pepper, rich in vitamin C
Yellow Pepper consists of Vitamin C. It is clearly understood from what we have studied in the previous sections of this post that Vitamin C helps you reduce and neutralise the effects of free radicals.
Free radicals generally cause the breakage of hair. The antioxidant properties of Vitamin C have helped control the effect of free radicals.
Yellow Pepper has been the more potent source of Vitamin C. Therefore, you can ensure that the hair follicles and the shaft get more robust with the help of Vitamin C.
Research has indicated that Yellow Pepper consists of a higher amount of Vitamin C than citrus fruits. Therefore, including Yellow Pepper in your diet can help enhance the amount of Vitamin C without increasing glucose levels in the blood.
12. Whole Grains provide nutrients for healthy hair follicles
Amino acids are significant ingredients or nutrients that help you ensure better hair growth. [8] One of the excellent sources of amino acids is whole grains.
Whole Grains have a high source of Biotin. Biotin, as we have seen while discussing eggs, is a critical ingredient that aids you in producing amino acids. They also contain other nutrients like iron, zinc, and B vitamins.
Biotin helps in the proliferation of the cells and thus helps in your hair growth. Zinc, as we have already known, is capable of producing Sebum and thus aids you in keeping your scalp moisturised.
13. Fatty Fish have omega-3 fatty acids for improved scalp health
We have already discussed Salmon. There are several other fatty fish like Herring and Mackerel that can have a great help in helping you with hair growth.
They are a rich source of Omega 3 fatty acids, and as we already have learned, these fatty acids help in hair growth efficiently. The antioxidant properties of the fatty acids aid in reduced hair loss and improved hair density. The fatty fish are also rich in protein, selenium, vitamin D3, and B vitamins. We have already indicated in the above discussion that all these ingredients are essential and helpful in improving your hair growth and healthy hair.
14. Shrimps for strengthening hair follicles
Shrimp is another shellfish rich in many nutrients and one of the best options for promoting healthy hair growth. Shrimp is rich in protein, B vitamins, Zinc, iron, and vitamin D. These are important in hair follicle growth and differentiation.
Given that the lack of Vitamin D3 can result in hair loss, Shrimp can be one of the best options for addressing hair loss issues. [9]
Of course, it may not provide you with an effective amount of fatty acids, but still – you can be assured of a smaller amount.
15. Beans for preventing hair loss
Beans have been considered to be one of the excellent options for plant-based protein. Protein is an essential element for the growth of hair. Apart from Protein, Beans are also rich in other ingredients like zinc, iron, biotin, and folate, play a significant role in promoting healthy hair growth and preventing hair loss. [10]
Zinc is essential for an efficient hair growth and repair cycle. In addition, Zinc is necessary for healthy scalp conditions. Lack of Zinc or deficiency of it causes hair fall, though it can be reversed with proper diet.
Beans also provide other nutrients like iron, Biotin, and folate. As a result, they are again efficient in improving your hair growth and health.
16. Prevent Hair Breakage with Guava
Guava is a tropical fruit well known for its numerous health benefits. There is limited scientific research to support the effects of guava on hair loss. However, numerous factors suggest its potential. Below are some which show that guava can be a potent food against hair breakage –
- Vitamin C: Guava is one of the richest sources of vitamin C other than citric fruits (377 mg of vitamin C in a cup of guava). Vitamin C plays a crucial role in collagen synthesis, a protein that provides structure to the hair strands. Good collagen levels help strengthen the hair follicles and reduce breakage. [11]
- Antioxidant properties: Guava contains antioxidants like vitamin C, lycopene, and flavonoids. These help combat free radicals in the body. The free radicals damage the hair follicles, which could lead to their breakage. Guava reduces oxidative stress and helps in getting healthier hair. [12]
- Nutrients: Guava is a good source of several nutrients like vitamin A, vitamin E, folate, and potassium. These nutrients help maintain hair health, promote hair growth, and reduce the risk of hair loss.
- Anti-inflammatory: Guava contains compounds with anti-inflammatory properties like quercetin and other flavonoids. These compounds help reduce inflammation in the scalp.
17. Lentils provides iron and protein for hair thickness
Lentils have all the essential nutrients for hair growth, like protein, iron, and Biotin. Protein is the building block of the hair. Therefore, a lack of protein could lead to hair loss. As per a study published by the Journal of Investigative Dermatology, a diet that is devoid of protein can lead to hair loss. [13] For vegetarians, Lentils can be a good source of protein and should be a part of the diet plan.
Iron helps produce red blood cells, which carry oxygen to the hair follicles. As per another study, it was found that fixing iron deficiency can help promote healthy hair growth. [14] The study was done by Seoul National University College of Medicine, Seoul, Korea. Keratin is the protein that helps make the hair’s structure, and lentils once again help in its production as it contains Biotin.
Well, that is how a change in a healthy diet and eating habits can help improve your hair growth and regrowth.
Lack of healthy ingredients like vitamins A, B, C, D, and E, Zinc, protein, essential fatty acids, Biotin, and protein can result in hair loss. It can also cause other unhealthy hair conditions like dull hair, breakage, and split hair conditions.
However, what makes it an excellent option is correcting this deficiency is easy and possible. You need to change your eating habits, and you are good to go in addressing your hair growth and regrowth concerns.
Dr. Niveditha from Kolors on the Importance of Diet for Healthy Skin & Hair
Protein, Calories, and Vitamins in foods good for Hair Growth and Hair Regrowth
| Food | Calories (per 100g) | Protein (per 100g) | Vitamin Types |
|---|---|---|---|
| Eggs | 143 | 13 g | Vitamin D, Vitamin B12, Vitamin A |
| Sweet Potato | 86 | 1.6 g | Vitamin A, Vitamin C |
| Berries | 57 | 0.7 g | Vitamin C, Vitamin K |
| Spinach | 23 | 2.9 g | Vitamin A, Vitamin C, Vitamin K |
| Nuts | 607 | 20 g | Vitamin E, Vitamin B6 |
| Flaxseeds | 534 | 18 g | Vitamin B1, Vitamin B6, Vitamin E |
| Sunflower seeds | 584 | 21 g | Vitamin E, Vitamin B1 |
| Walnuts | 654 | 15 g | Vitamin B6, Vitamin E |
| Almonds | 579 | 21 g | Vitamin E, Vitamin B2 |
| Oysters | 102 | 9 g | Vitamin B12, Zinc |
| Avocados | 160 | 2 g | Vitamin C, Vitamin K |
| Carrots | 41 | 0.9 g | Vitamin A, Vitamin K |
| Salmon | 206 | 20 g | Vitamin D, Vitamin B12, Vitamin B6 |
| Yellow Pepper | 27 | 1 g | Vitamin C, Vitamin A |
| Shrimps | 99 | 24 g | Vitamin B12, Selenium, Zinc |
Nutrients for Hair Growth and Food Sources Rich in Them: Vitamins and Minerals
| Vitamin/Mineral | Role in Hair Growth | Food Sources |
|---|---|---|
| Vitamin A | Promotes healthy scalp and sebum production | Sweet potatoes, carrots, spinach, kale, mangoes, apricots, eggs |
| B Vitamins (Biotin, B12, B6) | Healthy hair follicles and prevents hair loss | Whole grains, eggs, nuts and seeds, meat, and poultry, dairy products |
| Vitamin C | Helps produce collagen that strengthens hair | Citrus fruits, strawberries, kiwi, bell peppers, tomatoes, broccoli |
| Vitamin D | Helps stimulate hair growth and prevent hair loss | Fatty fish (such as salmon and tuna), egg yolks, mushrooms |
| Vitamin E | Helps improve blood circulation to the scalp | Almonds, sunflower seeds, avocado, spinach, Swiss chard |
| Iron | Helps carry oxygen to the hair follicles | Red meat, poultry, fish, beans, spinach, fortified cereals |
| Zinc | Promotes hair growth and repair | Oysters, beef, crab, pumpkin seeds, chickpeas, cashews |
| Selenium | Helps prevent oxidative stress on the scalp | Brazil nuts, tuna, eggs, sunflower seeds |
| Omega-3 Fatty Acids | Promotes scalp health and hair growth | Fatty fish (such as salmon and mackerel), flaxseeds, chia seeds, walnuts |
Hair Growth and Hair Regrowth Foods FAQs
What nutrient is needed for hair growth?
A handful of vitamins and minerals are essential for hair growth, including vitamin D, iron, biotin, zinc, and vitamin B12. [15]
How does biotin work for hair growth?
Biotin is vitamin B which helps strengthen hair and promote its growth. It is an essential ingredient of hair growth supplements. Foods rich in biotin include eggs, nuts, and sweet potatoes.
Can eating a balanced diet improve hair growth?
Yes, eating a balanced diet that includes various foods can help improve hair growth. Getting enough protein, vitamins, and minerals for healthy hair is essential.
What should I stop eating to stop hair fall?
You should stop eating processed foods, sugary snacks, carbonated drinks, alcohol, and foods high in saturated fats to stop hair fall. Instead, add enough protein, vitamins, and minerals to your daily diet to reduce hair fall.
Does drinking water thicken hair?
Yes, drinking water is essential for the health of your hair. 25% of the total weight of individual hair consists of water. Dehydration can affect the health of the hair. When dehydrated, the body uses the available water to maintain optimal bodily functions. As a result, hair becomes brittle and dry and is more likely to break. Hair requires essential nutrients like vitamins and minerals, and water helps in absorption. In addition, water helps transport nutrients to the hair follicles and promotes healthy blood circulation.
References
- Biologie des Oiseaux et Aviculture, INRA, Universite de Tours, 37380 Nouzilly, France – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/
- Department of Human Nutrition Physiology, West Pomeranian University of Technology in Szczecin, Poland – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828511/
- Matthew J. Warner; Muhammad T. Kamran, Rowan Univ SOM, Inspira Health Network – https://www.ncbi.nlm.nih.gov/books/NBK448065/
- Department of Dermatology, Seoul National University College of Medicine, Seoul, Korea – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3678013/
- Department of Human Nutrition Physiology, West Pomeranian University of Technology in Szczecin, Poland – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828511/
- Regulatory Affairs Department, Alltech SARL, Rue Charles Amand, Vire 14500, France – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5930282/
- Department of Dermatology and Dermatologic Surgery, Prince Sultan Military Medical City, Riyadh, Saudi Arabia – https://pubmed.ncbi.nlm.nih.gov/30547302/
- School of Pharmacy and Biomedical Sciences, University of Portsmouth, Portsmouth, UK – https://pubmed.ncbi.nlm.nih.gov/12190640/
- Role of vitamin D in hair loss: Venkat Center for Skin and Plastic Surgery, Bengaluru, India. – https://pubmed.ncbi.nlm.nih.gov/34553483/
- Plant Sciences, Christopher S. Bond Life Sciences Center, University of Missouri, Columbia MO, USA. – https://pubmed.ncbi.nlm.nih.gov/27200068/
- Department of Chemistry and Biochemistry, University of Agriculture Faisalabad-38040, Pakistan – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6268954/
- Departamento de Metabolismo y Nutricion, Instituto del Frio – https://pubmed.ncbi.nlm.nih.gov/11714349/
- Baylor College of Medicine, Houston, TX, USA – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/
- Department of Dermatology, Seoul National University College of Medicine, Seoul, Korea. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3678013/
- Center for Dermatology and Hair Diseases, Wallisellen, Zurich, Switzerland – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8647708/
This is a great list of foods for hair growth and hair regrowth. I am struggling with hair loss and thinning since last 2 years. I am always looking for ways to improve my hair health in a natural way using Ayurveda or home remedies. I have tried different hair products and supplements in the past. Nothing seems to work as effectively as a healthy diet. I am glad salmon and berries are on this list. I adore them and try to use them in my meals regularly.
I agree that a healthy and balanced diet is very crucial for hair growth. It also helps in maintaining healthy hair. I know some of the foods like eggs, spinach, and nuts, but I had no idea that sweet potatoes can also help with hair growth. I will definitely try to include these foods. Keep up the good work!
The emphasis on the importance of whole foods like seeds and whole grains that are rich in essential nutrients like vitamin E, zinc, and biotin good​. I will try these for few months before going for doctor. Let’s see how it goes. Will share comment again if it helps so that others might get similar benefits.