20 Best Foods That Promote Hair Growth Effectively

foods that promote hair growth

Foods That Promote Hair Growth

Foods that promote hair growth are all around us and should be eaten adequately to prevent hair loss. Human hairs tend to grow rapidly between age 1-15 years old and from 16 years upward, you have to pay close attention to the foods you consumed so as to enable you to have a strong, luster, and healthy hair.

Several factors like health, diet, age, medications, hormones, autoimmunity, toxicity, and genetics tend to affect the growth of human hair. Hair growth is usually around 0.5 inches in a month and 6 inches in a year.

Vitamins And Nutrients That Promote Hair Growth

If you inculcate the following vitamins and nutrients into your diet you stand a better chance of having a rapid hair growth and hair loss is averted. Here are the vitamins/nutrients that can prevent hair loss:

Vitamin A

Vitamin D and E (supplements are required)

B vitamins, involving 6 and 12


Omega-3-fatty acid





If after taking all these nutrients and vitamins and there is no significant change in your hair growth, immediately consult your Medical Dermatologists for advice/treatment.

Read Also: Health Benefits of Garlic and Ginger to the Body

Below are the 20 best foods that promote hair growth immensely:

Fatty fish

Mackerel, salmon, sardines, and herring are fatty fishes that helps promote the growth of your hair. They contain omega-3 fatty acids that make your hair shiny and grow very well.

Research shows 120 women who took a supplement involving omega-3 fatty acids and omega-6 fatty acids together with antioxidants tend to cause a reduction in hair loss and improved the density of the hair.

These fatty fishes which are one of the foods that promote hair growth are good sources of B vitamins, vitamin D3, protein, and selenium nutrients which help promote strong and healthy hair.

foods that promote hair growth

Red bell pepper

Red bell peppers are known to contain vitamin C which helps avert your hair from becoming too strong and breaking. It is also found that the vitamin C in a yellow bell pepper is approximately 5.5 times as much as that present in orange. 

The vitamin C present aids the production of collagen that helps in strengthening your hair strands. Hair strands can be protected against oxidative stress since it also contains a strong antioxidant.

Red bell pepper also contains vitamin A which increases hair growth rapidly and maintains hair health by stimulating the production of sebum.


Nuts like walnuts are rich in B vitamins, zinc, vitamin E, and essential fatty acids that help promotes hair growth and other health benefits to the human body. Also, apart from promoting hair growth, nuts have been found to aid the reduction of inflammation and also lower the risk of contracting heart disease.

You can get 37 percent of your daily vitamin E from consuming an ounce of almonds which is usually 28 grams. 

Walnuts are also known to contain oils that improve the production of elastin in your hair thereby making your hair soft, able to fold easily and prevents it from breaking. Try inculcating nuts into your diets because they are good foods that promote hair growth rapidly.

foods that promote hair growth

Read Also: 19 Health Benefits of Banana to the Body


Oysters are one of the foods that promote hair growth since they contain zinc which is an essential nutrient and absence of it leads to hair loss. 

A study by Biological Trace Element Research shows that zinc supplements improve hair loss in women with polycystic ovary syndrome (PCOS).

Also, consuming zinc in excessive amount can also lead to hair loss. You can be better off by getting zinc from oysters than taking supplements since foods provide zinc in small but healthy doses required by the body.


Avocados are great foods that promote hair growth because of its constituents of vitamin E and essential fatty acids. A deficiency in these essential fatty acids results in hair loss. These vitamins E are similar to vitamin C in oranges that helps avert oxidative stress by neutralizing free radicals in the body.

You can get 21 percent of your daily vitamin E by consuming a medium of avocado which is usually 200 grams and this promotes your hair growth adequately.

A study shows that 34.5 percent of hair growth occurs more in people with hair loss after they took a vitamin E supplement for eight (8) months.

foods that promote hair growth


Seeds are proven foods that promote hair growth and are rich in vitamin E, selenium, and zinc. Also, seeds like chia seeds and flaxseeds are good sources of omega-3 fatty acids needed by your body but not as efficient as the omega-3 fatty acids derived from fatty fish.

Consequently, you can adequately get 50 percent of your daily vitamin E coupled with a wide variety of hair-healthy B vitamins by consuming an ounce of sunflower seeds which is mainly 28 grams.

Sunflower seeds contain pantothenic acid which is a vitamin B5 that enables the free flow of blood to your scalp and promote hair growth effectively. You can get 20% of your daily vitamin B5 by eating an ounce of sunflower feeds.


Spinach is a leafy green vegetable that is rich in iron and contains sebum which improves the condition of your hair. This healthy leafy vegetable has important nutrients like B vitamins, vitamins A and C, and iron which may promote your hair growth.

Since spinach contains iron, it helps prevent thinning hair. Iron aids red blood cells transport oxygen around the body to complete your metabolism and assist in growth and repair. A deficiency in iron has been attributed to a loss of hair.

It also contains magnesium, calcium, omega-3 acids, and iron which helps your hair look shiny, lustrous, and out of the drain. Consuming one cup of spinach which is approximately 30 grams gives the entire body 54 percent of its daily vitamin A.


Soybeans are foods that promote hair growth since it contains a compound known as spermidine.

Although, spermidine is the new research attributed to hair growth and more researches are being carried out before health experts can recommend its intake ASAP.

A study conducted using test-tubes has been found to promote hair growth effectively. 

Also, research on 100 healthy people discovered that a spermidine-based nutritional supplement prolongs active hair growth phase known as the anagen phase. Deducing that the longer a hair follicle remains in the anagen phase, the longer the hair will grow immensely.

Soybeans are very delicious and highly nutritious to your body and not just promoting hair growth.

Read Also: 35 Super Anti-aging Foods For a Glowing Skin


Beets are one of the foods that promote hair growth because of the presence of natural chemicals called nitrates. A study by the British Journal of Clinical Pharmacology shows that after the red beets have been broken down in your body, the nitrates may bring about improved circulation thereby making oxygen and nutrients reach your hair follicles efficiently.


Meats are great sources of protein that helps the growth, repair and strengthen hair follicles effectively. It is found that serving 100 grams of cooked sirloin steak provides your body with 29 grams of protein. Hair loss can arise from insufficient protein in your diet, so eat foods that are rich in proteins to avoid hair loss.

Red meat also contains a type of iron that is easily absorbable in your body efficiently. This type of iron aids the red blood cells transport oxygen to all cells in the body not excluding hair follicles.


This is one of the major foods that promote hair growth effectively. They are rich in both B vitamin known as biotin and proteins which the hair follicles really need proteins to function effectively unless the absence of proteins would lead to rapid hair loss.

A study shows that when you consume more biotin, it can help promote hair growth in people deficient in biotin. Avocados, almonds, and salmon are other sources of getting biotin.

Also, eggs are rich in selenium, zinc, and other healthy nutrients for hair growth; this is why they are regarded as one of the proven foods that promote hair health effectively.

Another little study shows how healthy people benefit more from consuming foods rich in biotin.

foods that promote hair growth


These are important shellfish that contains many nutrients like zinc, B vitamins, vitamin D, and iron that are capable of promoting your hair growth. Consuming a 100 gram of shrimp which is usually 3.5 ounce provides your body with 38 percent of your daily vitamin D sufficiently.

Although shrimps have a little amount of fat they can provide your body with a little amount of omega-3 fatty acids. Foods that are rich in omega-3 fatty acids have been known to promote hair growth effectively.

Research shows that a lack of vitamin D3 has been linked to hair loss.


Greek yogurts are known to contain iodine and selenium which are both needed for efficient hair growth in the body. These minerals are also important for the effective functioning of the thyroid gland and lack of these minerals can result in loss of hair.

Taking of yogurt after your morning workout or breakfast helps provide you with these minerals adequately. Consuming a cup of plain low-fat Greek yogurt provides half your daily iodine and 34% of your daily vitamins selenium.

foods that promote hair growth


These are one of the foods that promote hair growth since they are rich in iron, biotin, protein, zinc, and many folic acids. The human body requires folic acid to enable its red blood cells to supply your skin and scalp with adequate hair-healthy oxygen.


Oatmeal contains a soluble fiber known as beta-glucans. Also, a male-pattern balding and hair loss in the female have been linked to resistance in insulin according to Dr. Debe. Since oatmeal contains fiber in high concentration, it also helps in improving your body’s sensitivity to insulin.


According to a study by the Annals of Dermatology shows that a type of polyunsaturated fatty acids; an omega-6-fatty acid called arachidonic acid (AA) is capable of stimulating hair growth thereby making it healthy and thick.

Also, arachidonic acid intake in America is mostly gotten from chicken. Serving of one cup of the roasted chicken provides 154 milligrams of arachidonic acid as illustrated by the National Health and Nutrition Examination Survey, 2005-2006 (NHANES) promote your hair growth and prevent hair loss.

Read Also: 17 Best Foods To Stop Hair Loss


Berries are known to contain vitamins and antioxidants that help make your hair growth effectively. These antioxidants may avert hair follicles against damage from harmful molecules known as free radicals. Also, these molecules occur in the body and the environment naturally.

Vitamin C aids your body in absorbing iron from your diet. A decrease in the level of iron may result in anemia which has been attributed to hair loss in humans.

The human body utilizes vitamin C in the production of collagen which is a protein that helps strengthen and prevent your hair from being easily broken. Consuming a cup of strawberries usually, 144 grams provide your body with 141 percent of vitamin C each day.

Try eating enough strawberries and blueberries to improve your hair health.

foods that promote hair growth


Beans provide the body with protein and are essential plant-based foods that promote hair growth adequately. They can be eaten with other foods like rice, fishes, and leafy vegetables for an optimal diet.

Consequently, beans also provide the body with zinc that helps in the repair and growth of hair effectively. Consuming a 3.5 (100 grams) ounce of black beans has been found to provide 7 percent of daily zinc in the body.

Beans provide the body with essential nutrients like biotin, iron, and folate which are also important for hair health.

Sweet potatoes

Sweet potatoes provide beta-carotene which is later converted into vitamin A that aids hair growth effectively. This vitamin A could increase the rapid rate of hair growth, therefore, making it thicker and preventing the regression of other hair follicles.

Eating a medium of sweet potato usually about 114 grams contains adequate beta-carotene which provides four times your daily vitamin A needs efficiently. Vitamin A helps in the production of sebum that keeps your hair healthy.

foods that promote hair growth

Read Also: Sweet Potato Recipe


Barley contains vitamin E which is a strong antioxidant that traps damaging ultraviolet light that protects the skin cells. It also repairs damage caused by the sun on the hair scalp making the hair to look thin. This is why barleys are regarded as important foods that promote hair growth at ease.


We have seen the various foods that promote hair growth and also maintaining a good lifestyle can go a long way to promote your hair health.


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