Looking to reduce hair loss and boost hair volume? This article explores the top 25 foods for hair growth recommended by dermatologists.

Healthy hair growth relies on a balanced diet rich in essential nutrients:

Protein: Builds hair strands
Vitamin C: Strengthens hair through collagen production
Biotin: Important for hair growth
Zinc: Keeps hair and scalp healthy
Iron: Prevents hair loss and thinning
Vitamins A, E, D: Act as antioxidants to shield hair from damage

Incorporate these hair-friendly foods into your diet:

Eggs: Provide protein, biotin, and vitamins for hair growth
Nuts: Offer zinc, vitamin E, and healthy fats for hair strength
Spinach: Packed with vitamins A, C, iron, and folate to nourish hair
Avocado: Rich in antioxidants, vitamins C and E, and healthy fats for overall hair health

For a complete list of 25 beneficial foods, consult the full article. Remember, a balanced diet is key. Consult a nutritionist for personalized advice on portion sizes and potential allergies. If you experience significant hair loss despite dietary changes, see a dermatologist for a customized hair loss treatment plan.

How Food Plays An Important Role In Hair Growth?

Foods for hair growth provide an adequate quantity of essential nutrients like proteins, vitamins, and minerals. These nutrients boost hair and scalp health and stimulate the production of keratin that constitutes hair strands. Our balanced diet for hair growth can also provide adequate nourishment to improve blood supply to the hair roots during the growth phase.

Essential Nutrients For Hair Growth:

Foods for healthy hair contain the following nutrients:

Zinc: It is essential for maintaining a healthy skin and hair. Zinc deficiency can often precipitate skin and hair problems.
Vitamin C: It helps with collagen fibre production and acts as antioxidant to prevent ageing of hair due to environmental damage.
Plant-Based Antioxidants: Polyphenols are a group of antioxidants present in many plants that are a part of our diet and prevent environmental damage to hair.
Protein And Collagen: Protein is the building block of our body, including keratin, which constitutes our hair. Collagen fibre also supports the strength of skin and hair. These are essential nutrients available in different foods.
Vitamin B And Folate: Foods to reduce hair fall should be rich in different forms of vitamin B like biotin, and folic acid.
Iron: Iron deficiency is a very common cause of hair fall and thinning in women. Iron-rich foods can help improve hair health and strength.
Vitamin A: It is an essential vitamin for the normal functioning of the hair growth cycle.
Vitamin E: It acts as an antioxidant and can prevent premature ageing of hair.
Vitamin D: It is a nutrient essential for many functions of the body, and a deficiency can lead to poor hair growth as well. Vitamin D in food can improve skin and hair health. [1]

Best Foods For Hair Growth And Thickness:

Here is a list of the best foods for hair growth and thickness:

Food Name	Nutrients For Hair Growth	Benefits
Eggs	Contains a lot of proteins and vitamins – biotin, niacin, and riboflavin	Helps in faster hair growth, provides a lot of protein for the synthesis of new hair strands, and ensures the proper functioning of the hair cells.
Nuts	Contains many nutrients – selenium, zinc, vitamin E, and healthy fats.	Helps in the proper functioning of hair growth cells, protects hair from environmental damage, and adds strength to hair.
Spinach	Contains surprising amount of nutrients and Vitamin A, iron, beta carotene, folate and vitamin C	Helps in supplying nutrients and antioxidants for hair growth and proper functioning of hair cells.
Avocado	Contains natural antioxidants, vitamins C and E, proteins, healthy fats, and omega-3 fatty acids. It also has vitamins and minerals like folate, Vitamin B6 and iron.	Works like a hair growth booster by protecting the hair from ageing. It will improve hair quality
Cinnamon	Contains cinnamaldehyde and procyanidins. It also has plant antioxidants like polyphenols	Boost blood supply to the scalp, increase hair growth, and protect hair from damage.
Carrots	Contain Vitamin A and Vitamin E	Prevent hair from getting dry and frizzy by inducing sebum production
Sweet Potato	Contains vitamins A, C and E. It also has beta-carotene and antioxidants.	Helps in boost hair growth
Oats	Contains minerals like zinc and iron, essential nutrients. It also has healthy fats and fibres.	Helps in improving hair shine and growth and keeps our gut healthy.
Beans	Contains zinc, iron and folate, necessary nutrients for hair growth and an excellent source of plant proteins.	Assists in the genetation of new hair strands and boosts hair growth.
Sunflower Seeds	Contains healthy fats like gamma linoleic acid and nutrients like zinc and Vitamin B and E	Helps condition hair deeply and boosts hair growth
Lentils	Contains plant proteins, iron, zinc, folic acid and biotin.	Improves blood flow to the hair and boosts immunity. It also helps in producing new hair.
Whole Grains	Contain biotin, iron, zinc and vitamin B	Helps in hair growth and aids different functions of healthy hair.
Berries	Contains high amounts of antioxidants and vitamin C.	Prevents hair damage and induces collagen synthesis to strengthen hair strands.
Asparagus	It is full of nutrients, including Vitamins A, C, And E. It also contains iron, folic acid, and Fibre.	Promotes hair growth and prevents premature hair ageing.
Mango	Contains Vitamin A, C and E. It also has beta carotene and Fibres.	Helps in hair growth and thickness and provides natural hair conditioner agents.
Greek Yoghurt	Contains proteins and pantothenic acid/Vitamin B5.
Chicken	Contains protein and also has different types of vitamin B, like niacin and essential fatty acids.	Helps in creating new hair strands and maintains healthy hair texture.
Guava	Contains vitamins C and E and has biotin, niacin and fibres.	Promotes hair follicle regression by upregulating the molecules that inhibit hair growth.
Oysters	Contains zinc, selenium, proteins and different forms of Vitamin B.	Plays an essential role in hair cycle regulation and hair growth.
Salmon	Contains high protein and fatty acids and Vitamins D and B12.	Helps in hair strengthening and maintains normal cell division. And it will keep hair shiny and strong.
Pumpkin	Contains a high amount of biotin. It also contains zinc, proteins and omega-3 fatty acids.	Promotes healthy hair growth and scalp health and may help regulate DHT levels, reducing hair fall.
Tomato	Contains biotin, Vitamin A and Vitamin C.	Improves hair health and regulates sebum secretion. It also works as an antioxidant.
Watermelon	Contains vitamins A and C and a unique ingredient named citrulline	Assist in carrying oxygen to hair follicles and promoting healthy hair.
Soybeans	Contains proteins,omega-3 fatty acids, and isoflavones.	Helps regulate hormone levels, delays hair thinning, and promotes growth.
Citrus Fruits	Contains a high amount of Vitamin C and antioxidants.	Helps nourish the scalp, strengthen hair follicles, and support overall growth.

Eggs For Hair Growth:

Eggs are an excellent food source for proteins and vitamins – biotin, niacin, and riboflavin. Egg whites are a must have food for faster hair growth as they provide a lot of protein for synthesis of new hair strands. Biotin is a necessary nutrient for hair growth, while other vitamins like riboflavin and niacin ensure proper functioning of the cells.

Nuts For Hair Growth:

Nuts are superfoods due to the amount of nutrients they contain. Brazil nuts can supply selenium and are foods for healthy hair growth, while cashews can supply zinc to ensure the proper functioning of growing cells. Almonds and hazelnuts contain vitamin E, an antioxidant that can protect hair from environmental damage. All nuts contain healthy fats and are foods for healthy hair, as their intake can add shine and strength to your hair. [2] [3] [4] [5]

Spinach For Hair Growth:

Spinach has a surprising amount of nutrients for hair growth. It has Vitamin A, iron, beta carotene, folate and vitamin C. Vitamin A, iron and folate are necessary for proper functioning of hair cells. Vitamin C and beta carotene act as antioxidants. [6]

Avocado For Hair Growth:

Avocado contains natural antioxidants, vitamins C and E, which protect the hair from ageing. It has proteins and healthy fats with omega-3 fatty acids that make it a must-have hair growth booster food. It also has several vitamins and minerals like folate, Vitamin B6 and iron that can further improve hair quality. [7] [8]

Cinnamon For Hair Growth:

Cinnamon contains cinnamaldehyde and procyanidins, which boost blood supply to the scalp and increase hair growth. Studies show it is as effective as minoxidil. It also has plant antioxidants like polyphenols, which can protect hair from damage. [9]

Carrot For Hair Growth:

Carrots contain Vitamin A, which can prevent hair from getting dry and frizzy by inducing sebum production. It also has Vitamin E, which makes it a preferred vegetable for hair growth. [10]

Sweet Potato For Hair Growth:

Sweet potato contains vitamin A and beta carotene that helps boost hair growth, and antioxidants like Vitamin C and E. [11]

Oats For Hair Growth:

Oats contain minerals like zinc and iron, essential nutrients for hair growth. It also has healthy fats and fibres that can improve hair shine and growth, and keep our gut healthy. [12]

Beans For Hair Growth:

Beans are one of the highly recommended vegetables for hair growth that are a great source of plant proteins that help synthesise new hair strands. It also has zinc, iron and folate, necessary nutrients for hair growth. [13]

Sunflower Seeds For Hair Growth:

These seeds are small power-packed additions to the diet for hair fall. They have healthy fats like gamma linoleic acid that deeply condition hair and other nutrients like zinc and Vitamin B for hair growth. Antioxidants like vitamin E are also present in it. [14]

Lentils For Hair Growth:

Like beans, lentils are a great source of plant protein. They also have iron and zinc, which can improve blood flow to the hair and help boost immunity, and folic acid and biotin, necessary for hair stem cells to produce new hair.

Whole Grain For Hair Growth:

Whole grains are a must-add in your balanced diet for hair growth as they contain biotin, iron, zinc and vitamin B. Biotin and iron are essential for hair growth, while zinc and vitamin B are important for different functions of healthy hair.

Berries For Hair Growth:

All berries, including strawberries, blueberries, and blackberries, are popular fruits for hair growth as they are rich sources of antioxidants and vitamin C. Antioxidants can prevent hair damage, and vitamin C can induce collagen synthesis to strengthen hair strands. [15]

Asparagus For Hair Growth:

Asparagus is a vegetable full of nutrients for hair growth. Vitamin A, iron and folic acid present in asparagus can promote hair growth, while vitamins C and E act as antioxidants to prevent premature hair ageing. Fibres in the vegetable can boost your overall health. [16]

Mango For Hair Growth:

Mango is another delicious fruit for hair growth and thickness as it contains Vitamin A which releases sebum, a natural hair conditioner, Vitamin C to build collagen, Vitamin E and beta carotene as antioxidants, and fibre and water to improve general health. [17]

Greek Yoghurt For Hair Growth:

Greek yoghurt contains proteins that are building blocks of hair strands. It also has pantothenic acid/Vitamin B5 that is an essential nutrient for hair growth. [18]

Chicken For Hair Growth:

Chicken contains protein which is essential for creating hair strands. It also has different types of vitamin B like niacin and essential fatty acids that help maintain hair texture. [19]

Guava For Hair Growth:

Guava fruit contains vitamins C and E, which act as antioxidants. It also has multiple vitamin B forms like biotin and niacin. Fibres in the fruit can help enhance gut health.

Oysters For Hair Growth:

Oysters are an exotic sea food for hair growth and thickness with its richness in zinc, selenium, proteins and different forms of Vitamin B. [20]

Salmon For Hair Growth:

Salmon is a rich source of protein and another food for hair strengthening. It also has fatty acids that can keep hair shiny and strong. Vitamins D and B12 in salmon can help maintain normal cell division. [21]

Pumpkin For Hair Growth:

Pumpkin is one of the best vegetables for hair fall. It is rich in biotin which we know is essential for hair. It also contains zinc, proteins and omega-3 fatty acids. [22]

Tomato For Hair Growth:

Tomatoes contain biotin, which can improve hair health. It also has Vitamin A, which can regulate sebum secretion, and Vitamin C, which acts as an antioxidant. [23]

Watermelon For Hair Growth:

This is a must-add in your list of fruits and vegetables for hair growth. Watermelon contains vitamins A and C, and a unique ingredient named citrulline that increases arginine levels, which improves scalp circulation.

Soybeans For Hair Growth:

Soybeans are one of the best foods for hair fall. They are a rich source of proteins and omega-3 fatty acids. Isoflavones in soybeans may help regulate hormone levels and delay hair thinning. [24]

Citrus Fruits For Hair Growth:

Citrus fruits like lime and lemon are some of the best foods to prevent hair loss. They are rich in Vitamin C, which helps build collagen and act as antioxidants. [25]

Now, you know the best foods for hair regrowth. Here are the foods that you must avoid to prevent hair loss.

Foods To Avoid For Hair Growth:

Here are the foods you should avoid adding to your diet chart for hair growth:

Sugar: Sugar consumption can cause insulin resistance and other hormonal imbalances, which promote inflammation and disrupt the hair growth cycle, increasing hair fall.
Refined Carbs: Refined carbohydrates release excess sugar in the body and also stimulate hormones, which can lead to inflammation and hair thinning and shedding.
Swordfish: Generally, seafood is very good for health. However, swordfish is an exception as it is rich in mercury that can deplete the body’s zinc levels. This can cause hair shedding as zinc is essential for hair growth. [26]
Junk Food: Junk food is severely lacking in essential nutrients and vitamins for hair growth and can lead to deficiencies causing hair fall. It may increase lipid levels and dihydrotestosterone levels, which may induce hair thinning and balding.
Raw Egg Whites: Raw egg whites contain a substance called avidin, which binds to biotin (a vitamin essential for hair growth) and prevents its absorption in the intestines. Hence, regular intake of raw egg whites can cause biotin deficiency and lead to hair fall. [27]

EXPERT ADVICE

Studies suggest that carbonated fizzy drinks and sugary sodas can cause hair fall and even balding in the long run if taken regularly. Alcohol and smoking can cause premature ageing of both skin and hair. If you are facing hair loss, you should avoid intake of cold drinks and alcohol in your daily diet. [28]

Now that you know what are the best foods for hair growth you should include in your daily diet and what you should avoid. You can make the necessary changes in your food habits after consulting your nutritionist. This will help you avoid food allergies and consume the portion size recommended for you as per your health status. If you have excessive hair fall in spite of adjusting your food and lifestyle habits, visit a qualified dermato-trichologist for a customised hair loss treatment plan to prevent balding.