Top 40 Foods for Hair Growth

foods for hair growth


Top 40 Foods for Hair Growth 

The best foods for hair growth are foods that are packed with nutrients that are targeted to your hair. In order to keep your hair thick, shiny and healthy, it is really important that you look at what you put into your body, and really understand what benefits certain foods can have on strengthening and increasing the speed at which your hair grows. In order to see results, try to incorporate some of our top 40 foods for hair growth into your diet!


What is a healthy diet for hair growth?

A balanced diet is the best way to ensure are getting the right amount of nutrients and optimising your health. It is something that you should really pay attention to when you are trying to grow your hair. Eating foods that are rich in specific nutrients, oils and fats can really improve the strength, and increase the speed at which your hair grows. Protein, biotin, vitamins, omega-3 and natural oils are some of the building blocks for your hair. By incorporating foods rich in these nutrients into your diet, your hair will thicken and look and feel much healthier.


Nutrients for optimal hair growth

In order to strengthen, thicken, and grow your hair, it is important that you are eating the right foods. The top 5 nutrients you should ensure that you incorporate into your diet in order to increase your hair growth are:


  • Protein – Protein is a key nutrient for your hair, because it is what hair follicles are predominantly made up of. If your body is not getting enough of it, your hair will probably look dull and may become more prone to damage. Eating foods like eggs, meat and lentils can really strengthen your hair.
  • Biotin – Biotin is essential for producing a hair protein called keratin. Keratin is another key building block of your hair. It has been clinically proven that increasing your intake of biotin can increase hair growth and thickness. For this reason, eating foods like sweet potatoes, fist, nuts, and eggs is key for increase your hairs growth.
  • Vitamins A & C – Vitamin A is known for helping the skin glands produce sebum, which is an oily substance that helps to keep your scalp moisturised and the hair follicle healthy. Vitamin C is important as it helps the body to create collagen. Collagen is really important for the structure of your hair follicle and ensuring the strength of the actual hair strand.
  • Iron – Iron is a key mineral that can really help with hair growth. By eating foods like red meat, red kidney beans, nuts, and dried apricots, you can ensure that your diet is rich in iron. Iron helps your red blood cells carry oxygen throughout the body and helps your body with growth and repair.
  • Omega 3 Fatty Acids – Omega-3 fatty acids have been clinically proven to help with hair growth (https://pubmed.ncbi.nlm.nih.gov/25883641/ ). A study of 120 women found that taking a supplement containing omega-3 and omega 6 fatty acids as well as antioxidants reduced hair loss and increased the thickness of their hair strands. For this reason, eating foods like fish oil, nuts and seeds, and plant oils are all key for hair growth.


The Hair Growth Cycle

There are four stages of the hair growth cycle, which are;

  • Anagen (the “growing” phase)
  • Catagen (the “regression” phase)
  • Telogen (the “resting” phase)
  • Exogen (the “shedding” phase)

If you are trying to get your hair to thicken, understanding what these stages actually mean are really important. The anagen phase is a period for which your hair grows. This stage can last from anywhere between two and seven years. You hair can grow from 18 to 30 inches in this phase. The length really depends on your maximum hair length which is determined by age, genetics, gender etc.  The second phase of the hair growth cycle is called catagen, which lasts between 2-3 weeks. Here, the hair stops growing and detaches itself from the blood supply. In the telogen phase, the strand remains in the follicle while a new hair grows beneath it. This phase lasts for about 3 months. Finally, in the exogen phase, the strands falls out and the process beings again.

If your hair is entering into catagen phase too early, you may notice that it is thinning. By eating the right nutrients and potentially taking the right supplements, you will start to notice that your hair is thickening and growing longer and a quicker rate. This will be because your hair is staying in the Anagen phase for a longer period of time!


Which fruit is good for hair growth?

If you want to stimulate hair growth and strength, there are certain fruits that are amazing. Fruits high in Vitamin C really promote hair growth and reduce the chances of your hair breaking. Foods high in antioxidants and antibacterial properties, such as oranges, are also great for your hair because they reduce the chances of hair loss. Finally, foods high in collagen are great for your hair because collagen really strengthens it.



Blueberries are amazing for your hair as they stimulate hair growth and are full of vitamin C. Vitamin C, and plant chemicals stimulate hair growth and reduce the chance of it breaking.



Tangerines, or any type of orange for that matter, are amazing for stimulating hair growth! They too are packed with vitamin C, antioxidants and antibacterial properties. Vitamin C helps to produce Collagen which is super important for strengthening your hair so oranges are great for preventing hair loss!


Meat and fish for hair growth

Meat and fish are two key foods for hair growth. Your hair is predominantly made up of protein and it is nourished with different oils your body produces and considering both meat and fish are both full of protein and made up of good fats and oils, they are great for stimulating hair growth! By ensuring that you eat the right kinds of meat and fish, you will really start to notice a difference, and your hair should start to thicken!


Grass fed beef

Grass fed beef is high in protein, iron and l-lysine which are three nutrients that are key in stimulating hair growth. A high intake of protein has shown to promote hair growth, especially considering the fact that hair follicles are predominantly made up of protein., Additionally, according to a study done by Rushton, (https://pubmed.ncbi.nlm.nih.gov/12190640/) women suffering from hair loss have seen improvements through using products including Iron and L-lysin



Salmon is considered to be a fatty fish. It is high in omega-3 and omega-6 which, according to research, (https://pubmed.ncbi.nlm.nih.gov/25573272/)  are oils that have been shown to increase the strength and speed at which your hair grows.



Mackerel is another fatty fish that is high in omega-3 and omega-6 which have been proven to increase hair growth and strength. These oils have also been shown to make your hair look really shiny and full.



Shrimp is full of nutrients that are key for healthy hair. They contain nutrients like Vitamin B12, zinc, and protein. These all promote hair growth, have been shown to reduce hair loss. By eating shrimp, you can really ensure that your hair remains in optimal condition and that it grows quickly!




Clams are packed with zinc, which is amazing for reducing hair loss and keeping your hair shiny and healthy. They area also full of iron which, again, is incredibly for promoting hair growth. Iron can boost your circulation and carries oxygen to your hair follicles which can really help your hair grow faster.



Halibut, like mackerel and salmon, is full of omega-3 and omega-6 which helps to boost hair growth and keep it nice and shiny. However, it is also loaded with selenium, folic acid, and vitamin B6 and B12. Selenium can help kill dandruff fungus and it also helps to regulate hormones that help to regulate hair growth. Folic acid keeps your cells healthy, and is known to help with hair growth too. Vitamins B6 and B12 are water soluble which means that the body cannot store them, and so you need to ensure that you are constantly eating them. A deficiency in B12 has been linked to hair loss, so in order to maintain healthy thick hair, you need to ensure you are getting enough B6 and B12.



Sardines are another fatty fish which are packed with omega-3 and omega-6. They are also packed with iron. Both of these nutrients are essential for hair maintenance and promoting hair growth too.


Vegetables/Vegan food for hair growth

There are many vegetables and vegan foods that are incredibly helpful in increasing hair growth. Vegetables and most vegan foods are packed with vitamins, minerals and other important nutrients that can promote hair growth and strengthen your hair at the same time.



Legumes are full nutrients like protein, B-vitamins, zine, vitamin A and iron which are key for the promotion of hair growth. Ensuring you are consuming the right amounts of the above nutrients can strengthen your hair and ensure that it has all the nutrients it needs for growing to its optimum length.



Buckwheat is known for being a rich source of vitamin A, B-complex vitamins, and zinc. Vitamin A is needed by cells for growth. It also helps to create an oily substance called sebum which moisturises the scalp and helps to keep the hair healthy.



Marmite is a great source of iron which really boosts your circulation and ensures that your hair follicles are getting the optimal levels of oxygen for hair growth. It also includes vitamin B9 which helps with the creation of red blood cells, which are also key in ensuring enough oxygen is getting to your hair follicles.


Sweet potatoes

Sweet potatoes contain Beta-Carotene which is known for making you hair shiny, and it helps to create sebum which keeps your scalp and hair strands healthy. They are also high in iron, magnesium, copper and potassium which are key for increase hair growth and protecting against hair loss and damage.


Brazil Nuts

Brazil nuts are full of selenium which can help to boost your hair growth. A study (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828511/) showed that selenium is actually used in creating hair and so ensuring that you are intaking the required amount can really help to improve hair growth.



Barley is rich in thiamine and niacin which have been shown to help improve hair growth. It also contains Procyanidin B-3 which is a hair growth stimulant. The nutrients that barley contains really helps to stimulate hair growth as well as increasing the number of red blood cells the body produces helping to combat hair loss.


Red peppers

Red peppers are known for stimulating hair growth. They have a high concentration of Vitamin C which is key for forming collagen which is necessary for the production of hair follicles.



Carrots have a high concentration of vitamin A which helps to create sebum which moisturises and nourishes your scalp and hair follicles. They also have nutrients in them that have been shown to increase the density of your hair strands, making them stronger and less prone to damage or breaking.


Almond butter

Almond butter has been shown to stimulate hair growth and reduced hair loss due to breakage. It contains high levels of iron, biotin, zinc, omega-3 and omega 6. All of these nutrients are key for maintaining and stimulating hair growth.



Spinach is full of iron, and vitamins A and C. These are all essential for promoting hair growth. Iron boosts your circulation and ensures that your hair follicles are getting enough oxygen. Vitamin A is used in the production of sebum, which is an oily substance that helps to keep your scalp healthy. Vitamin C helps in the creation of collagen which is a structural protein that is part of you hair makeup.


Supplements for hair growth

Hair growth supplements often include many of the nutrients that you can find naturally in food, in concentrated amounts that can really help promote hair growth, decrease hair loss, and protect your hair from damage. At Kera Health, we have created hair supplements to target female and male hair loss. It is a drug free formula, that includes multiple nutrients and antioxidants that  has created. These hair growth supplements are have been clinically proven to reduce hair loss, and stimulate dormant hair follicles to grow. They include KerCystein which has been shown to revitalize and increase the natural keratin in your body, further stimulating hair growth. In addition to eating the right foods, and naturally increasing nutrients that will increase your hair growth, it can be helpful and more effective to take hair supplement to increase your hair growth.


Hair Health for Men

A lot of men struggle with hair loss and balding, however, by eating the right things, and taking hair supplements, it is possible to stimulate hair growth. Ensuring that you take care of your scalp health is incredibly important in order to promote hair growth. Avoiding an excessively oily scalp and very hot water is key in ensuring your scalp remains healthy. Make sure you are using shampoo every 2-3 days in order to keep your hair and scalp clean. Sulphate free shampoo is the best for your hair. In order to reduce the chances of hair loss, you may want to use a shampoo, such as the Kera Health Follicle Hero shampoo, in order to really nourish and promote your hair to grow.


Hair Health for women

Though hair loss and hair thinning is more common than a lot of women actually realise, there are few ways in which you can reduce the chances of hair loss and promote hair growth. Ensuring that you keep your hair clean by using a nourishing shampoo, like the Kera Health Follicle Hero Shampoo is key. You should also ensure that you keep it detangled, as failing to do so can lead to hair breakage. Taking supplements can really promote hair growth and strength as well. Making sure that you eat a balanced diet and are eating the right foods with the right nutrients for promoting hair growth is a great way to naturally ensure that you are stimulating hair production.


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Fay Afghahi

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Editor to Entrepreneur and Founder of KeraHealth.