15 Kinds of Food Perfect For Hair Growth

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This article is perfect for you if you are suffering from reduced hair growth or even hair loss. It’s surprising how many people are suffering from this phenomenon. Many people claim hair problems are caused by preservatives, MSG, meat, pollution, and even the depleted ozone layer. But of course, there are also other factors in play like your genetics, exercise, and age. Apart from regular exercise, a good diet can be key to stop premature aging as well as hair problems. To help you improve your nutritional status we have collected a list of 15 superfoods that can help you promote hair growth and combat hair loss.


The protein keratin is the main source of our hair follicles and eggs are a perfect source of it. Not only that, but eggs also offers plenty of biotin, zinc, and selenium which makes it a valuable part of our diet. The mentioned biotin has the effect of helping your body convert different forms of protein to keratin. All these aspects make eggs a great part of your diet if you are striving for more beautiful hair.   


Berries are generally considered one of the most healthy types of food. They offer plenty of vitamins as well as antioxidants. Needless to say, they also benefit hair growth as the vitamin C found in berries helps produce collagen which in turn protects against hair loss by strengthening the roots and strands. The valuable antioxidants help combat free radicals, which can potentially damage hair follicles. Not only are berries incredibly healthy, but they also taste great. So don’t hesitate to implement more of them in your regular diet!

Spinach is another superfood. It’s not just good old Popeye who appreciates this leafy green vegetable. Spinach is loaded with folate, iron, as well as vitamin A and C. Iron deficiencies, are one of the most common reasons for hair loss and spinach is ideal to combat this deficiency by combining iron with vitamin C (which boosts your iron uptake). Even though not everyone likes the taste of spinach there are plenty of surprising ways to prepare spinach dishes in new tasty ways. Why not try to make a smoothy combining spinach with other fruits or vegetables?


Omega-3 is important for the body’s ability to form new hair follicles. There are many sources of Omega-3 fatty acids. As you might already know, fish is a rich source of this valuable fatty acid. But you can also get your Omega-3s from plant-based sources like flax seeds or chia seeds. If you like fish, you can try out salmon, herring, and mackerel, all of these are rich in Omega-3 as well as Omega-6 fatty acids.

Sweet Potato

Sweet potatoes, as well as other orange vegetables and fruits like carrots, are rich in beta carotene. Your body can convert this colorful pigment to vitamin A, which is, in turn very important for the production of sebum. This oily substance protects your hair follicles from damage and makes sure your hair is healthy and strong. Other fruits rich in beta carotene are cantaloupe and apricots as well as the vegetables kale and winter squash.


Avocados offer many valuable healthy fats and vitamin E, which is a very powerful antioxidant that can help protect your scalp against free radicals. Vitamin E also has protective properties against harmful influences like excessive sunshine and chlorine. The mentioned essential fatty acids also contribute to healthy hair growth.

Bone Broth

Bone broth is a great source of the protein collagen, which is proven to help to strengthen your hair follicles. The collagen found in bone broth also nourishes the hair and can prevent breakage. Try enjoying a cup of bone broth regularly and you will definitely notice an improvement in hair quality. Not only that, but bone broth also offers plenty of additional benefits that are beneficial to your overall health.

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More and more people are aware of the nutritional benefits of nuts. Many of the different varieties offer plenty of vitamins including vitamin A, B and E. All of these vitamins are important for the nourishment of your hair. Even though nuts are calory-dense they can be considered a healthy snack as they are quite filling. Make sure to try out walnuts as they not only offer plenty of vitamins but also valuable Omega-3 fatty acids which also boost the health of your hair.


Seeds are another superfood that is getting increasingly popular and appreciated. Many seeds offer a fantastic combination of vitamin E, zinc, and Omega-3 fatty acids. Seeds offer plenty of fiber and make sure you are not going hungry for a while, which can be a great benefit if you are also looking to lose some weight. The mentioned nutrients are great not only for hair growth but also for your overall well-being.

Sweet Peppers

Sweet peppers are a very versatile vegetable that can be eaten raw, fried, or cooked. This food is rich in vitamin C and beta carotene, which are both considered important nutrients for hair growth. Vitamin C serves as an antioxidant that protects your hair from free radicals. Beta carotene is important as it is transformed into vitamin A and helps not only your hair but also your eyes.


Oysters are considered a luxury food that is often enjoyed in noble restaurants. But oysters are not just delicious, they are also packed with zinc. It is scientifically proven that zinc helps maintain healthy hair growth and can even reverse hair loss as a zinc deficiency may cause excessive hair loss. Zinc deficiencies are relatively common and affect many people, often unknowingly. Eating food that is rich in zinc is usually considered better than making use of zinc supplements as high doses of zinc are linked with hair loss.


Shellfish is another delicious way to boost the health of your hair. Especially prawns and lobsters offer plenty of Omega-3 fatty acids as well as vitamin D3, which is a very important nutrient during the winter months. Vitamin D deficiencies are linked with hair loss and a reduction in hair vitality. Keep in mind that 40-60% of the people living in cold climates suffer from vitamin D deficiencies during the winter. 


Meat is generally very rich in protein, which is the main component of hair growth. It is often believed that a large protein intake increases hair growth. Make sure to limit your meat consumption in order to avoid increasing your risk for colon cancer as well as keeping the intake of saturated fat to an acceptable level. It is also important to only consume organically sourced meat as factory-farmed meat is often of questionable quality.


Legumes are a real superfood! This category includes beans of all types, including lentils. Legumes offer plenty of protein and zinc, which are both linked to good hair health. Most legumes are relatively cheap and serve as great components of a balanced diet. Make sure to check out various recipes so you don't miss out on the amazing versatility of this amazing food.


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Soybeans contain a nutrient called spermidine, which is known to prolong the developmental phase of hair follicles. This in turn leads to stronger hair strands resulting in healthier hair. Soybeans also offer plenty of protein which makes them ideal components of a well-balanced diet. Even though the positive effects of spermidine on hair growth are not fully understood, implementing soybeans into your diet will not cause any harm.


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