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10 Foods That Can Boost Hair Growth


10 Foods That Can Boost Hair Growth

sliced oranges

A lot of us crave hair that is thick, long & also very healthy. A proper hair care regimen can help to reach these goals, however, your diet plays an important role too.

What you eat can have a huge effect on the health of your hair.

A lack of the right nutrients including vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids may slow down hair growth or even cause hair loss.


Avocados are a great source of omega-3 fatty acids and contain significant amounts of vitamin E which has been known to promote hair growth.

sliced avocado
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A single avocado contains up to 21% of your daily recommended vitamin E requirement. A 2015 study found that minerals in avocado oil, including potassium and magnesium, may seal cuticle cells, which can help hair look smooth and shiny and prevent it from breaking


Berries are some of the best things you can consume for your health in general, but especially for your hair. This is primarily because of their sizable vitamin C content which provides vital antioxidants.

close up of strawberries
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These antioxidants help to protect your hair follicles from damage by reducing the number of free radicals that are responsible for oxidization. 1 cup of strawberries provides an impressive 141% of your daily vitamin C needs. What’s more, vitamin C helps the body absorb iron from the diet. Low iron levels may cause anemia, which has been linked to hair loss.


coffee beans on round wok
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Beans are a fantastic source of plant-based protein which is needed for good hair growth. They are also a great source of zinc, a mineral that plays a tremendous role in the hair follicle repair cycle.


Eggs are a great source of protein and biotin, two nutrients that may promote hair growth. Eating adequate protein is important for hair growth because hair follicles are made of mostly protein. A lack of protein in the diet has been shown to promote hair loss.

eggs and flowers
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Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency. Eggs are also a great source of zinc, selenium, and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health

Fatty Fish

Fatty fish like salmon, herring, and mackerel have nutrients that may promote hair growth. They are excellent sources of omega-3 fatty acids, which have been linked to hair growth.

close up photo of sliced salmon
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Salmon for example is useful to make your hair shines, gives life to hair, and for a healthy scalp as it is rich in omega-3 fatty acids, vitamin B12, and iron. Besides hair, eating salmon, herring, and mackerel is also good for the heart, skin, and eyes. Fatty acids keep the heart healthy, reduce the risk of heart attack and stroke.

Greek Yogurt

Eating an occasional cup of  Greek yogurt isn’t going to make your hair grow at twice its normal rate, but eating it regularly may help you keep your hair strong and healthy.

strawberry drop on milk
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Greek yogurt contains vitamin B5 (known as pantothenic acid) that helps with blood flow to your scalp, hair growth and it may even help against hair thinning and loss. In addition to giving slow-growing hair a boost, Greek yogurt has other health benefits – it’s packed with calcium, and it can be a filling low-calorie addition to your diet.


Oranges contain vitamin C that our body uses to produce collagen. Collagen helps to strengthen our hair & prevents it from being brittle & prone to breakage.

sliced oranges
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Also, vitamin C can help our bodies absorb iron,  research shows that low levels of iron may cause anemia which can result in hair loss.


The biggest reason that seeds are good for your hair growth is that they are extremely nutrient-dense. You receive a massive amount of vitamins and minerals in each seed, flaxseed or pumpkin seed, meaning you can easily meet your daily recommended requirement of multiple nutrients.

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Seeds are a great source of omega-3 fatty acids and vitamin E in particular which are both important nutrients for good hair growth. In order to get the widest variety of nutrients, it’s best to consume a mixture of seeds.


Spinach and other dark, leafy, green veggies are extremely nutrient-dense foods. Many of the nutrients they possess are beneficial for good hair growth.

basil leaves and avocado on sliced bread on white ceramic plate
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They possess folate, vitamin A, vitamin C, and iron. Vitamin A in particular helps the skin glands to produce sebum, the oily substance that naturally moisturizes the scalp. Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair

Sweet Potatoes

Sweet potatoes provide amazing benefits for your hair because they contain large amounts of beta-carotene which is essential for good hair growth.

close up photo of root vegetables
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The body converts this compound into vitamin A. Vitamin A can speed up the rate of hair growth and increase the growth of thicker hair, all while preventing other hair follicles from regressing. What’re more, sweet potatoes promote the production of sebum which while not essential for hair growth, keeps the hair you do have healthy by oiling the scalp.

Your diet is the first place you should start when you want to stimulate hair growth. Eating the right food may not be enough to reverse hair loss and encourage hair growth on its own, but it definitely helps. If you think you’re lacking the proper nutrients, try adding some of the above foods to your diet.


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