When it comes to having thick, lustrous hair, there are certain foods you absolutely have to eat.

They give your hair follicles the nutrients they need to produce healthy hair shafts from healthy hair cuticles. Maybe that sounds a little verbose, but it’s actually what needs to happen in order for your hair to grow out as healthy as possible.

But that begs the question: what are the best foods for hair growth?

Well, in this article we’re going to go over 20 of the best foods for hair growth and explain to you what nutrients they contain that make them so beneficial for your hair.

The science behind hair growth

The science behind hair growth

If you think about how hair growth works, it’s actually pretty simple: hair follicles need certain nutrients in order to avoid hair thinning.

These nutrients include things like protein, iron, zinc, and biotin.

If your diet is lacking in any of these nutrients, it can lead to hair loss or stunted hair growth.

That’s why it’s so important to make sure you’re eating a well-rounded diet with plenty of the following hair-healthy foods.

Salmon

Salmon

Salmon is packed with protein, omega-3 fatty acids, and vitamin D. All of these nutrients are essential to promote hair growth.

Protein provides the building blocks that your hair follicles need to produce new hair shafts.

Omega-3 fatty acids help to keep your scalp healthy by reducing inflammation and keeping the natural oil production balanced.

Vitamin D is essential for functions necessary to promote hair growth.

A lack of vitamin D has been linked to hair loss.

Eggs

Eggs

Eggs are another excellent source of protein and also contain biotin, a water-soluble vitamin that’s important for avoiding brittle hair.

Biotin deficiency is one of the most common causes of hair loss.

Eggs are also a good source of iron, another nutrient that’s essential to promote hair growth.

Iron helps to carry oxygen to your hair follicles, which is important for maintain their health.

Oysters

Oysters

Oysters are a great source of zinc, a mineral that’s essential for avoiding hair loss.

Zinc is involved in cell turnover, which helps to keep your hair follicles healthy.

Oysters are also a good source of iron and protein.

Spinach

Spinach

Spinach is a leafy green vegetable that’s packed with nutrients that are important to improve hair growth.

It’s a good source of iron, beta-carotene, folate, and vitamin C.

Iron is important for carrying oxygen to your hair follicles. Beta-carotene is converted into vitamin A in the body, which is important for maintaining healthy skin and hair.

Folate and vitamin C help to keep your hair follicles healthy.

Sweet potatoes

Sweet potatoes

Sweet potatoes are a good source of beta-carotene, which is converted into vitamin A in the body and is important for maintaining healthy skin and hair.

They’re also a good source of copper, another nutrient that’s essential for optimal hair growth.

Copper helps to keep your hair follicles healthy and promotes the production of new hair shafts.

Nuts and seeds

Nuts and seeds

Nuts and seeds are a great source of protein, zinc, iron, selenium, and biotin.

All of these nutrients are important for encouraging the hair growth process.

Protein provides the building blocks that your hair follicles need to produce new hair shafts.

Zinc, iron, and selenium help to keep your hair follicles healthy.

Biotin is important for the production of new hair shafts.

Greek yogurt

Greek yogurt

Greek yogurt is an excellent source of protein and also contains biotin and vitamin B5.

Protein provides the building blocks that your hair follicles need to produce new hair shafts.

Biotin is important for the production of new hair shafts.

Vitamin B5 helps to keep your scalp healthy.

Carrots

Carrots

Carrots are a good source of beta-carotene, which is converted into vitamin A in the body and is important for maintaining healthy skin and hair.

They’re also a good source of copper, another nutrient that’s essential for a healthy scalp.

Copper helps to keep your hair follicles healthy and promotes the production of new hair shafts.

Sweet peppers

Sweet peppers

Sweet peppers are a good source of beta-carotene, which is converted into vitamin A in the body and is important for maintaining healthy skin and hair.

They’re also a good source of copper, another nutrient that’s necessary to stimulate hair growth.

Copper helps to keep your hair follicles healthy and promotes the production of new hair shafts.

Tomatoes

Tomatoes

Tomatoes are a good source of lycopene, a type of carotenoid that’s important for healthy skin and hair.

They’re also a good source of copper, another nutrient that promotes hair growth. Haven’t you noticed how Italians always have thick heads of hair? Do you think it could be because of all the tomatoes they eat?

Copper helps to keep your hair follicles healthy and promotes the production of new hair shafts.

Beans

Beans

Beans are an excellent source of protein and also contain iron, zinc, biotin, and copper.

As far as foods go, beans are chock full of some of the best vitamins for hair growth out there!

Protein provides the building blocks that your hair follicles need to produce new hair shafts.

Iron, zinc, and biotin are all essential nutrients needed to support hair growth.

Copper helps to keep your hair follicles healthy and promotes the production of new hair shafts.

Cauliflower

Cauliflower

Cauliflower is a good source of biotin and vitamin C.

As we’ve mentioned many times already, biotin is important for the production of new hair shafts.

Vitamin C helps to keep your hair follicles healthy. And as a natural antioxidant, it can protect hair follicles from any free radicals circulating around your thinning hair.

Brown rice

Brown rice

Brown rice is a good source of magnesium, a mineral that’s important for maintaining healthy hair follicles.

It’s also a good source of biotin, iron, and zinc.

Biotin is important for the production of new hair shafts. Iron and zinc help to keep your hair follicles healthy.

Onions

Onions

Onions are a good source of vitamin C, vitamin B6, potassium and folate – all things that are crucial for healthy hair growth.

Copper helps to keep your hair follicles healthy and promotes the production of new hair shafts.

Garlic

Garlic

Garlic is a good source of manganese, selenium, and vitamins B6 and C – all important nutrients for hair growth.

Manganese helps to keep your hair follicles healthy.

Selenium promotes the production of new hair shafts.

Vitamins B6 and C help to keep your scalp healthy.

Olive oil

Olive oil

Olive oil is rich in monounsaturated fatty acids and antioxidants – both of which are important for healthy hair growth.

Monounsaturated fatty acids help to keep your hair follicles healthy.

Antioxidants help to protect your hair follicles from damage.

Coconut oil

Coconut oil

Coconut oil is rich in saturated fatty acids and antioxidants – both of which are important for healthy hair growth.

Saturated fatty acids help to keep your hair follicles healthy.

Antioxidants help to protect your hair follicles from damage.

Chia seeds

Chia seeds

Chia seeds are a good source of omega-3 fatty acids, protein, and minerals like iron and zinc.

Omega-3 fatty acids help to keep your hair follicles healthy.

Protein provides the building blocks that your hair follicles need to produce new hair shafts.

Iron and zinc help to keep your hair follicles healthy.

Flax seeds

Flax seeds

Flax seeds are a good source of omega-3 fatty acids and minerals like copper and zinc.

Omega-3 fatty acids help to keep your hair follicles healthy.

Copper helps to keep your hair follicles healthy and promotes the production of new hair shafts.

Zinc helps to keep your hair follicles healthy.

Indicators of good hair health

8 Healthy Signs of New Hair Growth | Be Beautiful India

Here are some indicators that show that your hair is healthy and on the right track:

  • Hair that is soft to the touch
  • Hair that has a healthy shine
  • Hair that is free of split ends
  • Hair that is strong and resilient
  • Hair that is frizz-free
  • Hair that is not overly dry or oily

If you want to maintain healthy hair, it’s important to eat a healthy diet that includes a variety of nutrient-rich foods.

In addition to the 20 best foods for hair growth, there are also a few things that you should avoid if you want to keep your hair healthy.

Things that can damage your hair include:

  • Excessive heat styling
  • Overuse of chemical treatments
  • Excessive sun exposure
  • Smoking

If you are experiencing hair loss or other problems with your hair, it’s a good idea to see a doctor or dermatologist to rule out any underlying medical conditions.

Eating a healthy diet and avoiding things that can damage your hair is a good place to start, but if you are still having problems, there are a number of treatments that can help.

Hair transplants, medications, and other medical procedures can all be effective in treating hair loss and promoting hair growth.

Final Thoughts

As we mentioned in the introduction, what you put IN your body is important to your hair as what you put ON your body – perhaps even more so!

But if you comprise your diet based on the foods you see on this list, you are guaranteed to see an improvement in your hair!

Have you tried any of the foods on this list? Have they helped you? Let us know in a comment!

Want the best foods for clear skin? Click here. 

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