Eat Your Way to Healthy Hair: 7 Must-Try Foods for Hair Growth

Eat Your Way to Healthy Hair: 7 Must-Try Foods for Hair Growth

Getting long, thick, and healthy hair is everyone's dream. But it has become almost impossible in today's increasingly unhealthy lifestyle, nutritional deficiency, stress, and time limitation. That is why you must take the proper nutrition, which supports your hair growth. Also, you need to know what is good for hair growth and thickness and what to avoid.

 Here a question arises- Do you know that your food habits play an essential role in the growth and health of your hair?

 If you have doubts, this blog will give you valuable hair growth tips. You will understand the best food for hair growth and diet for healthy hair, which you should try.

Understanding Hair Growth

 To understand how to grow hair faster, you must know its growth cycle. The hair growth cycle contains four phases.

Anagen Phase

Hair follicles are actively creating new hair cells during this phase of active growth.

Catagen Phase

The stage of transition, during which hair follicles contract and hair growth decreases.

Telogen Phase

The phase of rest, when hair stops growing and hair follicles go dormant.

Exogen Phase

New hairs are forming in the follicles during the exogen phase as the old hairs fall out.

In addition to understanding hair growth, it is important to know common reasons for hairfall and slow growth rate. It can be genetic, hormone imbalance, nutritional deficiency, stress, age, and other medical reasons.

We can't control for certain reasons like genetic and hormone imbalance, but by getting nutritious food for hair growth, we can enhance hair growth.

Thus, when it comes to maintaining healthy hair, we must improve fundamental hair health with a balanced and nutritious diet. Diet can stimulate hair growth, improve texture, and prevent hair loss.

Key Nutrients for Hair Growth

A nutrientsful balanced diet is not only essential for your overall health but also plays a pivotal role in getting vibrant hair. Let's explore the essential nutrients your hair needs:

Protein-based: Includes lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based sources like tofu and tempeh.

Biotin (Vitamin B7): Include eggs, nuts, seeds, sweet potatoes, and whole grains.

Vitamins A, C, D, and E: Include citrus fruits, bell peppers, carrots, spinach, and avocados are excellent sources of these vitamins.

Iron: Include leafy greens, lentils, beans, tofu, and fortified cereals into your diet.

Zinc: Include oysters, pumpkin seeds, nuts, whole grains, and legumes in your diet.

7 Top Foods for Hair Growth

Protein Rich Eggs

Since protein makes up your hair, it's crucial to ensure your diet contains sufficient of it. The protein is the core of the hair. So to get the fastest hair growth, include egg, one of the best natural protein sources.

Iron Rich Spinach

Your hair cells require iron, which is a necessary mineral. A lack of iron in the body can result in hair loss. Oxygen and nutrients are not properly carried to the hair roots and follicles when your body is low on iron, hindering growth and leaving your hair weak.

Citrus Foods for Vitamin C

Your body needs vitamin C to absorb iron. Nutritionists advise consuming one lime daily to get your daily intake of vitamin C.  Oranges, and gooseberries are another option. They help synthesize collagen, strengthening the capillaries connecting to the hair shafts. This ensures a steady supply of nutrients and rapid hair growth.

Nuts & Seeds for Omega-3 Fatty Acids

Omega-3 fatty acids encourage thickening of the hair. These good fats can easily be available in your food. Omega-3 fatty acids are abundant in nuts like almonds and walnuts. Similarly, flaxseeds can provide your hair with the necessary fats.

Whole Grains for Biotin

Along with iron, zinc, and B vitamins, whole grains are a good source of biotin. The production of amino acids (protein), which are necessary for the growth of your hair, depends on biotin, which is also essential for cell division.

Carrots for Vitamin A

For rapid hair growth, it is advised to consume carrot juice daily. The body's fastest-growing tissues are found in the hair, and each cell needs vitamin A to flourish.

Avocado for Vitamin E

Vitamin E enhances blood flow and makes follicles function more effectively, encouraging hair growth. Avocados are a great source of vitamin E and contain a lot of healthy (monounsaturated) fats. You can include it in a green smoothie or add it to your breakfast salad.

Diet for healthy hair and Fast Growth

Here's a sample diet plan for faster-growing hair:


  • Scrambled eggs with spinach
  • Whole-grain toast
  • Fresh fruit salad

Mid-Morning Snack:

  • Greek yogurt with nuts and seeds


  • Grilled salmon with sweet potato
  • Mixed green salad
  • Dressing with olive oil

Afternoon Snack:

  • Avocado and whole-grain crackers


  • Grilled chicken/tofu stir-fry
  • Brown rice/quinoa

Evening Snack:

  • Mixed nuts and dried fruits


  • Drink plenty of water throughout the day to hydrate your hair and scalp.


A lack of the right nutrients, including vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids, can cause slow hair growth problems. This is one of the most common reasons for hair fall.

If we include these in a good diet and correct the deficiency of these nutrients, it can help treat hair fall and promote the growth rate.

So remove the problem of your hair fall with hair fall control food.