Foods that Promote Hair Growth

Foods that Promote Hair Growth

A lot of people desire to have strong and healthy hair especially as they advance in years. How fast your hair will grow depends primarily on such factors as health, genetics, age and diet. On average your hair grows for around 1.25 cm per month or 15 cm per year. From the above factors that are related to the growth of hair we see that the diet is the only factor that we can have full control over. In fact if you are not careful with what you eat you are likely to experience hair loss (poor nutrition). Each strand of hair you have on your head surprisingly enough is an indication of your inside health.

Hair is made up of a special kind of protein called keratin which needs constant nourishment from vitamins and minerals in order to keep your hair looking good. So then begs the question what are the right types of foods to eat if you want to have healthy hair. Let us take a look.


Eggs make for a great source of proteins and biotin, two essential nutrients for the growth of your hair. Since the follicles of your hair are mainly made up of proteins, eating adequate protein is very important for the health of your hair. Deficiency of protein in ones diet has been associated with hair loss.

Additionally, biotin present in eggs is important in the production of keratin, a hair protein which explains the reason as to why biotin supplements are often marketed for hair growth. Apart from this you can derive zinc, selenium and other nutrients that are healthy to your hair by incorporating eggs into your diet.


Berries are a rich source of vitamins and other beneficial compounds to your hair. Vitamin C present in berries has very strong antioxidant properties. Antioxidants can help protect your hair follicles by protecting them against free radicals.

Take for example a one cup serving of strawberries will give almost 150% of your daily requirement of vitamin C.Vitamin C also plays an important role in the production of collagen, a vital protein that prevents your hair from breaking. In addition vitamin C assists the body in the absorption of iron. Deficiency in iron causes anemia which is associated with hair loss


One of the healthiest green vegetables. Spinach is very rich in nutrients such as folate, vitamin A and C and iron which collectively promote hair growth. Vitamin A assists your skin gland to produce sebum. Sebum with its oily nature moisturizes the scalp therefore keeping the hair healthy.

One cup of spinach will give you up to maximum of 54% of your daily vitamin a requirement, iron also present in spinach is crucial to the growth of your hair. Iron assist the body to carry oxygen to all the parts of the body to increase your metabolism and help the growth and repair of hair.

Fatty fish

Good examples of fatty fish include salmon, mackerel and herring which promote hair growth. The omega 3 fatty acids present in fish have been greatly linked to the growth of the hair.

According to a study involving 120 women it was found that after taking a supplement that contained omega-3 and omega-6 fatty acids together with antioxidants, there was a reduction in hair loss and an increase in hair density. Fatty fish can also be an excellent source of protein, vitamin D3, selenium and B vitamins. These additional nutrients may help promote the strength and health of your hair.

Sweet potatoes

Yes this is another great source of vitamin although it is an indirect source. Sweet potatoes are rich in beta-carotene which the body eventually converts into vitamin A. This type of vitamin is associated to good hair health.

A medium sized sweet potato weighed averagely 114 grams has enough beta carotene to provide you with four times more than your daily requirement of vitamin A. According to research vitamin A is essential in the production of sebum which is healthy for your hair.


Not only are avocados delicious they are also very nutritious and a very great source of healthy fats. Avocados also make for a great source of vitamin E which promotes the growth of your hair. A medium sized avocado weighing about 200 grams can provide you with 215 of your daily requirement of vitamin E.

Vitamin E just like Vitamin C ,is a powerful antioxidant that helps the body deal with the effects of oxidative stress by taking care of free radicals. In a study of people having hair loss problems, after taking a supplement of vitamin E, the subjects experienced a 34.5% increase in hair growth. Additionally avocados are rich in fatty acids. Lack of these nutrients has been associated with hair loss.


Seeds despite being low in calories contain a whole lot of nutrients. These include zinc, selenium and vitamin E many of which promote the growth of your hair. Take sunflower seeds as an example;28 grams equivalent to an ounce will give you almost 50% of your daily requirement for vitamin E together with an additional variety of B vitamins that are healthy to your hair.

Some seeds such as flaxseeds and chia seeds can also provide your body with omega 3 fatty acids. It is advisable to consume a wide variety of seeds in order to reap maximum benefits.


This is one of the greatest source of zinc among foods. Zinc as a mineral is important for not only the growth but also repair of your hair. A deficiency in this mineral is known to promote telogen effluvium which is a form of hair loss emanating from malnutrition. Studies indicate that taking supplements of zinc can help reverse the effects of loss of hair caused by zinc deficiency. However it is worth noting that too much zinc in your body has harmful effects. This therefore means that obtaining zinc from foods such as oysters may be a better option than taking supplements.

We can generally say that what you eat will most definitely reflect in the health of your hair. If you are lacking in any of the nutrients that are needed for a healthy hair, do not worry. Remedying this situation is very easy. It only needs incorporating these nutrient dense foods into your diet.