Many people want strong, healthy, shiny hair as they grow older.

It's so Interesting fact that our hair grows around 0.5 inches (1.25 cm) per month and 6 inches (15 cm) per year.

How fast the hair grows depends on factors like nutrition, diet, healthy lifestyle, age and genetics.

Although we can’t change the factors like genetics and age. Diet, nutrition and healthy lifestyle are the things, we can control.

So eating a balanced diet with the right nutrients can help promote hair growth, especially if we're experiencing hair loss due to poor nutrition.

Here is a list of the best foods you can eat to promote hair growth and prevent hair fall.

1. Eggs

Eggs are a very rich source of protein and biotin. These nutrients may promote hair growth.
It is important to eat enough protein for hair growth because hair is made of mostly protein. Lack of protein in the diet may promote hair loss (1 Trusted Source).

Biotin is an essential nutrient for the production of a hair protein called keratin. This is the reason why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin help to improve hair growth(2 Trusted Source).

Eggs are also a great source of zinc, selenium and other healthy nutrients. These make them one of the best food to consume for optimal hair health (3 Trusted Source).

2. Berries

Berries are loaded with beneficial compounds and vitamins which promote hair growth.
Berries are loaded with vitamin C, which has strong antioxidant properties.

Antioxidants help protect hair follicles against damage from harmful molecules called free radicals. These harmful molecules exist naturally in the body and the environment (4 Trusted Source, 5 Trusted Source).

1 cup (152 grams) of strawberries provide an impressive 149% (89.4 mg) of our daily vitamin C needs (6 Trusted Source).

Also, the body consumes vitamin C to produce collagen. Collagen is the ample protein in the human body, found in the bones, muscles, skin, and tendons. Collagen is a protein that helps strengthen hair to prevent it from becoming brittle and breaking (7 Trusted Source, 8 Trusted Source).

Vitamin C helps the body absorb iron from the diet. Low iron levels may cause anaemia, which has been linked to hair loss (9 Trusted Source).

3. Spinach

Spinach is a healthy green vegetable leaf that’s rich in beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth (10 Trusted Source).
Vitamin A helps the skin glands to produce sebum. This oily substance helps moisturize the scalp to keep hair healthy (11Trusted Source, 12Trusted Source).

A cup (30 grams) of spinach provides up to 54% of our daily vitamin A needs (10 Trusted Source).

Spinach is also a great source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair (13Trusted Source).

Iron deficiencies may promote hair loss. (9 Trusted Source).

4. Fatty Fish

Fatty fish like salmon, herring and mackerel are very rich in nutrients that may promote hair growth.
These are excellent sources of omega-3 fatty acids, which are very beneficial to hair health.

Fatty fish is also a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that may help promote strong and healthy hair (14).

5. Sweet Potatoes

Sweet potatoes are a great source of beta-carotene. The body converts beta carotene into vitamin A, which very good for hair health.
A medium sweet potato (114 grams) contains enough beta-carotene which provides more than four times our daily vitamin A needs (15Trusted  Source).

Research shows that vitamin A promotes the production of sebum, which helps to maintain hair healthy.

Vitamin A  also speed up the rate of hair growth and promote the growth of thicker hair.

6. Avocados ( Butter fruits)

Avocados are a great source of healthy fats which are very delicious and nutritious.
Avocados are also an excellent source of vitamin E, which may promote hair growth. One medium avocado (200 grams) provides 21% of our daily vitamin E needs (16Trusted Source).

Vitamin E is an antioxidant that helps fight oxidative stress by neutralizing free radicals.

Vitamin E also protects the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp may result in poor hair quality and fewer hair follicles (17Trusted Source, 18Trusted Source).

Avocados are a great source of essential fatty acids which cannot be produced by the body. These fatty acids are the essential building blocks of our cells. A deficiency in essential fatty acids may promote hair loss (19Trusted Source).


7. Nuts

Nuts are tasty, healthy and easily available. nuts are loaded with a variety of nutrients that may promote hair growth.
1 ounce (28 grams) of almonds provides an impressive 37% of our daily vitamin E needs (20).

They also provide a wide variety of vitamins B, zinc and essential fatty acids. Deficiency in any of these nutrients may promote hair loss.

Nuts are also good for a wide variety of other health benefits including hair growth, including reduced inflammation and a lower risk of heart disease (21Trusted Source).

8. Seeds

Seeds provide a massive amount of nutrients with few calories. Many of these nutrients also promote hair growth. The seeds contain vitamin E, zinc and selenium.
1 ounce (28 grams) of sunflower seeds provides nearly 50% of our daily vitamin E requirements, with a wide range of hair-healthy vitamin B (22).

Certain seeds like flaxseeds (also and chia seeds also provide omega-3 fatty acids.

1 ounce (28-gram) of flaxseeds provides 6,388 mg of omega-3 fatty acids.

In order to get the wide variety of nutrients, it’s good to consume a mixture of seeds.

9. Sweet Peppers

Sweet peppers are a very rich source of vitamin C, which may promote hair growth.

One yellow pepper provides approx 5.5 times as much vitamin C than orange (23).

Vitamin C helps promote collagen production, which can help strengthen our hair strands. It’s also a strong antioxidant, which may protect hair strands against oxidative stress.

Sweet peppers are also a rich source of vitamin A.

This vitamin helps speed up hair growth while stimulating the production of sebum, which helps keep hair healthy.

10. Oysters

Oysters are one of the best food sources of zinc (24).
Zinc is a mineral which helps the hair growth and repair cycle (25Trusted Source).

A lack of zinc in the diet may lead telogen effluvium a common but reversible form of hair loss caused by a lack of nutrients in the diet (26Trusted Source).

Taking too much zinc may also promote hair loss. That’s why getting zinc from foods like oysters is better than taking supplements.

11. Shrimp

Shrimp are the popular shellfish which are very rich in many nutrients that have the potential to promote hair growth.
Shrimp are a great source of protein, B vitamins, zinc, iron and vitamin D. 3.5-ounce (100-gram) serving of shrimp provides 38% of our daily vitamin D needs (27).

Despite being very low in fat, shrimp also provide a small amount of omega-3 fatty acids. Diets rich in omega-3 fatty acids promote improved hair growth.

12. Beans

Beans are an excellent, plant-based source of protein, which is essential to hair growth.
Beans are a good source of zinc, which aids the hair growth and repair cycle. 3.5-ounce (100-gram) serving of black beans provides 7% of our daily zinc needs.

They also provide many other healthy nutrients, including iron, biotin and folate (28).

Beans are very easily available, versatile and inexpensive, which makes them an easy addition to the diet.

13. Soybeans

Studies show that compounds in soybeans may promote hair growth. One of these compounds is spermidine, which is abundant in soybeans (29Trusted Source). Spermidine promotes human hair growth (30Trusted Source).
However, the research on spermidine and hair growth is fairly new, so more studies are required before health experts can make recommendations on spermidine intake.

14. Meat

Meat may be listed in many people’s diet and it is rich in nutrients that may aid hair growth.

The protein in meat helps growth and aids repair and strengthen hair follicles. 3.5-ounce (100-gram) serving of cooked sirloin steak provides 29 grams of protein (31).

Red meat is rich in a type of iron that’s easy to absorb. This mineral helps the red blood cells deliver oxygen to all cells in the body, including hair follicles.

Deficiencies in protein and iron may promote hair loss.


Deficiency correction in any of these nutrients may help treat hair loss and promote the rate of hair growth.

If you think you’re lacking any of these nutrients, try adding some of the above foods to your diet.

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