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Many people desire strong and healthy hair, especially as they grow older.

Surprisingly, our hair grows at a rate of about 0.5 inch (1.25 cm) per month and 6 inch (15 cm) per year. The rate at which it grows is determined by factors such as age, health, genetics, and diet. We cannot change factors such as age or genetics, but we can control our diet.

Each vitamin and nutrient serves a purpose in our bodies. A well-balanced nutrient diet helps to keep our hair strong and healthy. Many people experience hair loss as a result of an unbalanced diet because food plays a vital role in hair growth.

Do you know the best foods for hair growth?

In this article, we shall find out the best foods to promote hair growth.

1. Eggs

Eggs are rich in vitamins, minerals and nutrients that are important for optimal hair growth and general wellbeing.  

Hair loss has been linked to a lack of protein in the diet.

Eggs are also high in biotin, a B vitamin that aids in the growth of your hair. As we discussed in our comprehensive guide to biotin and hair growth, research shows that people who are deficient in biotin frequently experience hair shedding and thinning.

Biotin is required for the production of keratin, a hair protein, which is why biotin supplements are frequently marketed for hair growth. Consuming more biotin has also been shown in studies to improve hair growth in people who are deficient in biotin.

Eggs are also high in zinc, selenium, and other hair-nourishing nutrients. As a result, they are one of the best foods to eat for good hair health.

Benefits -

  • Enhance Hair Growth
  • Prevent Hair Loss
  • Improve Hair Elasticity
  • Make Hair Shine
  • Repair damaged hair and texture

2. Berries

Loaded with Vitamins, Berries are a delicious, healthy way to promote hair health.

This includes vitamin C, which has strong antioxidant properties. They are high in antioxidants, which shield our hair follicles from environmental harm by sheltering them from free radicals.

One cup (144 gram) of strawberries,provides 141% of your daily vitamin C requirements.

Vitamin C promotes the development of collagen, a protein that strengthens and protects hair from brittleness and breakage.

Vitamin C also promotes iron absorption in the body, lowering the risk of anaemia.


  • Source of vitamin C
  • Rich in antioxidant
  • Makes Hair healthy
  • Boost skin health
  • Has Anti-aging properties

3. Spinach

Spinach is a nutritious green food that is high in folate, iron, and vitamins A and C, all of which may help in hair development.

Vitamin A aids the production of sebum by the skin glands. This oily material keeps hair healthy by moisturising the scalp.

A cup (30 gram) of spinach can supply up to 54% of your daily vitamin A requirements.

Spinach is also a good source of iron, which is necessary for hair development. Iron aids growth and repair by assisting red blood cells in transporting oxygen throughout the body to fuel metabolism.

As hair loss has been connected to iron deficiency, intake of spinach can play a vital role in Hair growth.


  • Prevents Hair loss
  • Helps digestion
  • Helps to prevent diabetes
  • Improves skin health
  • Improves immune system

4. Salmon, Mackerel & Other Fatty Fish

Salmon, mackerel, and other fatty fish have long been linked to improve heart health. They're also high in omega-3 fatty acids and other nutrients linked to better hair health and growth.

Omega-3 fatty acids may also reduce your risk of heart disease, Alzheimer's disease, and certain types of cancer, as well as prevent a variety of skin problems associated with omega-3 deficiency.

Aside from omega-3 fatty acids, fatty, cold-water fish like salmon are also high in dietary protein and hair-friendly vitamins like biotin.


  • Source of healthy fat
  • Improves memory
  • Rich source of omega-3 fatty acid
  • Bank of vitamins and minerals
  • Lowers blood pressure

5. Almonds and other Nuts

Almonds and other nuts are rich in nutrients that may promote hair growth, including omega-3 and omega-6 fatty acids, biotin and vitamin E.

A small serving of almonds contains 1.5 micrograms of biotin, or about 5% of your daily requirement. Almonds are also high in vitamin E, which has been shown to help prevent hair loss and promote hair growth.

Almonds and other nuts are also high in healthy fats and protein, both of which are essential for good hair health.

Aside from potentially improving hair growth, studies show that many nuts help to lower your risk of cardiovascular disease.


  • Almonds are effective for improving haemoglobin
  • Cashew nuts helps to control cholesterol and high blood pressure
  • Dates are great energy booster and contain natural sugars
  • Raisins protect your eyes from vision related problems
  • Pistachios help to stabilize fibres and proteins.
  • Figsare good for body, prevent hypertension and assist in weight loss.

6. Seeds

Sunflower seeds, flax seeds, pumpkin seeds, and other popular seeds, like beans and nuts, are high in hair-friendly nutrients like selenium and zinc.

Many seeds contain vitamins that can aid in hair growth. Sunflower seeds, for example, contain 76 percent of the RDA for vitamin E per ounce, making them one of the best natural sources of this important antioxidant.

Lots of seeds are also excellent sources of protein. For example, sunflower seeds contain 20.78 grams of protein per 100 grams. Similarly, pumpkin seeds contain an impressive 30.3 grams of protein per 100-gram serving.


  • Chia Seeds: Help regulate blood sugar, are anti-inflammatory , and high in fibre
  • Flax Seeds: High in fibre, lignans, and Omega-3 fatty acids
  • Pumpkin Seeds: High in vitamins K,E & B and have anti-microbial properties
  • Hemp Seeds: High in protein, phytonutrients, omega 3 and contain all 20 amino acids
  • Sunflower seeds: Lower cholesterol, are anti-inflammatory and a great source of magnesium.
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