Hair Care,  Hair Growth,  Lifestyle

45 Powerful Foods For Hair Growth You Need To Know Now!

woman with strong and healthy hair

Hi, Lovelies!

I am back with a new article about powerful foods for hair growth which you need to include in your diet now!

Having strong, healthy and lustrous hair is every girl’s dream but it becomes a nightmare if you face too much hair fall. There are many reasons which contribute to your hair condition, it includes age, health, genetics, and diet.

You can’t change factors like age and genetics but diet is one thing you have control over. Eating a balanced diet with the right nutrients can help promote hair growth and prevent hair loss.

A diet rich in vitamins and nutrients, like A, C, D and E, biotin, B vitamins, zinc and iron, protein and essential fatty acids promote healthy hair follicles and healthy hair growth.

Apart from this, your hair is constantly exposed to chemicals, which are found in hair styling products and pollution. So, this also makes important to take care of your crowning beauty thoroughly well. And the best way to do this is to make them strong and well-conditioned internally by eating foods for hair growth and healthy scalp.

Here I have listed some of the best foods for hair growth, which you must definitely add in your daily diet.

First, I am listing the vegetarian foods then I will tell you guys about the non-vegetarian diet.

Vegetarian Foods:

best foods for hair growth

  1. Avocados

Avocados are rich in vitamin B and E and are a great source of healthy fats. Vitamin E makes the scalp healthy and promotes hair growth. The fatty acids present in avocados help in making hair strong and shiny.

  1. Tofu

Tofu is a healthy source of iron. Iron deficiency often leads to hair loss so if you are iron deficient try to include it in your diet on a regular basis. It is also rich in Vitamin A and C. Tofu gives strength to your hair and stimulates hair growth.

  1. Oats

Oats are rich in fiber, zinc, iron, omega-6 fatty acids, and polyunsaturated fatty acids. It contains minerals such as potassium, phosphorus, magnesium which boost hair growth. It makes your mane thick and healthy.

Oats also help to treat several scalp problems including Dandruff, Scalp Inflammation and Scalp Irritation.

  1. Soya Bean

Soya bean is the best source of protein for vegetarians and is one of the best foods for hair growth. It is high in protein, calcium, fiber, folic acid, B vitamins, potassium and also iron which all are very essential to get healthy hair. It gives nourishment to the hair and makes your mane soft and manageable.

  1. Mushrooms

Edible mushrooms are a good source of fiber and unsaturated fatty acids. They are also a great source of biotin and are rich in nutrients such as Vitamin B and minerals like selenium, copper, and potassium. Mushrooms combat hair loss and strengthen your hair. It also helps in keeping dandruff at bay.

  1. Sweet Potatoes

Sweet potatoes are rich in antioxidant beta-carotene, which protects against dry, dull hair by producing oil on the scalp. Our body converts beta-carotene into Vitamin A. The presence of vitamin A helps speed up the rate of hair growth and makes the hair thick and shiny.

  1. Nuts

Nuts like almonds and walnuts are easy and low-calorie foods for hair growth. They are packed with Vitamin E and B, iron, sulfur, biotin, zinc, and essential fatty acids which promote hair growth.

Walnuts contain a significant amount of omega-3 fatty acids which provides an effective shield against harsh sun rays. Walnuts also help in maintaining the natural color of the hair.

Dates and figs are rich in iron content that helps in the stimulation of hair growth.

  1. Lentils

Lentils are loaded with protein, iron, zinc, biotin, potassium, magnesium, phosphorous, and fiber. They also have plenty of folic acids. Iron and folic acid are essential for hair growth as they increase the supply of oxygen to the brain which propels hair growth.

  1. Spinach

Spinach is a good plant-based source of iron, which is vital for hair growth. It contains nutrients like folate, iron, and vitamins A and C, all of which aids in hair growth and prevents hair loss.

Vitamin A helps in the production of natural oils, hence keeps your scalp moisturized. It helps in keeping your locks luscious and healthy.

  1. Indian Gooseberry

Indian Gooseberry or Amla is one of the super foods for hair growth. It is High in antioxidants and contains phytonutrients, vitamins and, minerals which help in increasing the scalp circulation and stimulate healthy hair growth.

Eating amla regularly leaves you with shiny, strong, thick and voluminous hair. It also treats dandruff and helps in keeping your hair pigmentation intact.

You can also apply amla on your hair in many ways to make them strong and silky.

  1. Broccoli

Broccoli is a rich source of vitamins C. Vitamin C helps your body absorb iron which promotes hair growth and strengthen your hair. It also provides folic acid, potassium, and fiber.

Broccoli contains vitamin A which naturally conditions the hair and makes your hair lustrous. It is an excellent food to prevent hair loss as it helps in making the hair roots strong.

  1. Tomatoes

Tomatoes are rich in lycopene. Lycopene is an essential antioxidant which is good for nourishing the hair and making them healthy and silky.

Tomatoes are also high in vitamins such as A and C which gives strength and shine to hair. It also helps in getting rid of the itchy scalp as well as dandruff, making it one of the best foods for hair growth.

  1. Bell Peppers

Bell peppers are high in vitamins A and C which are considered very good for healthy hair growth. Vitamin C strengthens the hair follicles and prevents them from breaking.

Of all the bell peppers, yellow bell peppers are the highest source of vitamin C. It has nearly five times more vitamin C than oranges.

Bell peppers are also an excellent source of vitamin A which helps in faster hair growth and keeps your mane healthy by naturally moisturizing them.

  1. Berries


Berries are packed with vitamin C, which has strong antioxidant properties. Vitamin C helps the body absorb iron from the diet. Low iron levels are linked to hair loss; thus, it makes the hair strong by providing iron to hair follicles.

Strawberries, blackcurrant, and blueberries are excellent sources too. Strawberries are also a great source of silica that helps stimulate hair growth.

  1. Barley

Barley is rich in vitamins like niacin, thiamine, and procyanidin-B3 which help promote hair growth. It is also high in iron and copper which prevents hair loss due to anemia. The presence of copper also aids in restoring the original pigment of the hair by producing melanin.

Barley is rich in Vitamin B complex as well which is essential to combat hair loss and stimulate hair growth. So, its a great food for hair growth and including it in your diet gives you thick and lush locks.

  1. Chickpeas

Chickpeas are an excellent source of protein and manganese which helps in hair strengthening. Manganese deficiency leads to slower hair growth. It is also high in folate which aids in hair growth.

The vitamin A and zinc present in chickpeas helps fight dandruff and prevent hair loss. Zinc also helps in making hair thick and strong.

  1. Cottage Cheese

Cottage cheese is rich in proteins like casein and whey which are helpful in healthy hair growth. It is also a good source of calcium, which makes your mane strong.

  1. Flax Seeds

Flax seeds are high in iron and omega-3 fatty acids which stimulate hair growth and makes your scalp healthy. It also contains vitamin E which has strong antioxidant properties that help in soothing your scalp and protects it from damage.

It deals with problems like dandruff, hair breakage and hair thinning making your hair smooth and soft.

  1. Black sesame seeds

Black sesame seeds are a good source of hair nourishing and hair growth stimulating vitamins and minerals such as copper, manganese, calcium, iron, zinc, phosphorus, vitamin B etc.

Copper also helps in restoring hair color and delays greying of hair. Zinc, on the other hand, keeps your scalp moisturized and make hair shiny and thick. It is one of the best foods for hair growth.

  1. Sunflower Seeds

Sunflower seeds are abundant in vitamin E and zinc which enhances blood flow to the scalp and promote faster hair growth. They have lots of B vitamins to support healthy hair follicles which in turn helps reduce hair fall.

The presence of omega-6 fatty acids, make sunflower seeds a good natural hair moisturizer and gives hair natural shine and softness.

  1. Milk

Milk is the major source for calcium, iron, and protein thereby its an ideal food for hair growth. It contains casein and whey proteins which helps you in getting healthier hair. The calcium present in milk boosts hair growth and prevents hair loss.

It also has vitamins A, B6, biotin, and potassium which makes your locks beautiful and strong. You can also apply milk on your dry and rough hair to make them soft, smooth and frizz free.

  1. Carrots

Carrots are Rich in beta-carotene, an antioxidant that converts to Vitamin A. Vitamin A boost hair growth so, drink carrot juice every day to grow your hair fast.

Carrots are also loaded with nutrients and vitamins like Vitamin A, K, C, and B, fiber, potassium, and phosphorous. It makes your hair lustrous, strong, bouncy and manageable. And also keep them moisturized.

ALSO READ: 45 Popular Foods & Drinks To Reduce Belly Fat At Home

  1. Asparagus

Asparagus contains a lot of folic acids, Vitamin A, C, E and B. Vitamin E, and B encourage quick hair growth. It makes your hair thick and strong. It is also a good source of silicon thus imparts natural shine to your hair.

  1. Oranges

High vitamin C content in oranges helps your body to absorb iron easily. Thus, it’s great food for hair growth. It also contains folic acid, a type of vitamin B that is essential for growing healthy hair.

Eating oranges leave your hair shiny, radiant and bouncy. Orange juice is an excellent conditioner for your hair. You can also use orange peel juice to cure dandruff.

  1. Greek Yoghurt


Greek yogurt is a protein-rich superfood which provides intense nourishment to your hair and makes them strong and healthy. It consists of vitamin B5, which helps in boosting blood flow to your scalp and hence, promote hair growth. It also contains vitamin D which aids in fast hair growth.

  1. Almond Butter

Almond butter is packed with protein, healthy fats, vitamin E, manganese, and selenium. All these help promote hair growth and keeps your hair thick, luscious and strong.

You can also apply unsweetened and freshly made almond butter to your scalp to strengthen your hair follicles. It also helps combat dandruff.

  1. Mangoes

Mangoes have large amounts of beta carotene and Vitamin E, which triggers hair growth. Beta carotene gives hair follicles strength to grow healthy hair. It also contains vitamin A which helps in fighting dandruff.

Mango helps soften your hair and combats frizziness. If applied on hair, it reduces grey hair. Basically, its yummy and is one of the best foods for hair growth.

  1. Cinnamon

Cinnamon boosts hair growth by improving blood circulation in your scalp. So, sprinkle cinnamon powder on your foods to get healthy hair.

Its anti-oxidant properties help prevent your scalp and hair from damage. The anti-inflammatory properties of cinnamon helps to soothe irritated scalp as well. It also helps in treating dandruff.

  1. Peaches

Peaches are full of vitamin A and C, along with biotin, niacin, and folate.  All these vitamins and minerals are responsible for triggering hair growth, strengthening hair and maintaining the scalp health. Therefore, its great for preventing hair loss.

  1. Coriander

Coriander is rich in Vitamin K, C and A which strengthens the hair roots thus help in reducing hair fall and hair thinning. It flushes out toxins from the body which aggravate hair loss, therefore generating healthy hair growth. It improves the quality of your hair and makes them voluminous and nourished.

  1. Guava

Guava contains a very high amount of Vitamin C, even four to five times more than oranges. Vitamin C prevents hair from becoming thin and brittle. The vitamins B and C nourish hair follicles and help in stimulating hair growth.

The antioxidants present in guava helps treat dandruff and split ends. It protects your hair from damage and makes them glossy.

  1. Spirulina

Spirulina is incredibly high in iron and protein and is considered one of the best foods for hair growth. It has the highest amount of non-animal-derived copper and is also rich in B vitamins.

Spirulina also contains Vitamin A; thus, it provides full nourishment to hair and cures dry, brittle hair. It makes your mane strong and gives shine to them.

  1. Cauliflower

Cauliflower is packed with biotin, vitamin B6 and potassium. The presence of these compounds makes it very beneficial for enhancing hair growth. It also has vitamin C which boosts hair health and makes your hair strong and healthy. The antioxidants present in it prevents premature greying of hair and curbs hair loss.

  1. Quinoa

Quinoa offers super high protein content and its amino acids help strengthen and protect the hair from any damage. It is also packed with vitamins and minerals which aids in hair growth and prevent hair breakage.

Quinoa is a great source of zinc which helps in maintaining healthy hair growth. It makes your hair smooth and soft.

Non-Vegetarian Foods:

asparagus and salmon

  1. Lean Poultry

Lean poultry, especially chicken is rich in protein as well as zinc, iron, and Vitamin B which keeps the hair thick and strong. It is beneficial for your scalp health and promotes hair growth. Without sufficient dietary protein, your hair is prone to breakage and you may also suffer hair loss.

  1. Eggs

Eggs are a great source of protein and biotin, two nutrients that help trigger hair growth. They are loaded with vitamin B 12, zinc, selenium, sulfur, and iron which nourish your hair deeply and make your hair follicles strong. It prevents hair loss and keeps your mane tamed.

You can also apply an egg hair mask on your hair to make them super soft, shiny and bouncy. Eggs, without a doubt, are one of the best foods for hair growth.

  1. Red Meat

Lean red meat is a great source of iron which keeps your hair follicles healthy and aids in hair growth. It also helps repair and strengthens hair follicles.

Pork is very rich in B vitamins — folate, B6, and B12. These vitamins increase blood circulation to your scalp which helps in growing healthy hair.

Other than pork, liver has iron in abundance. The liver also contains a high amount of vitamin A and vitamin B3 which enhances circulation in the scalp thus leading to healthy hair growth.

  1. Oysters

Oysters are rich in zinc which helps support the hair growth and repair damaged hair. They are also a great source of protein, iron, omega fatty acids, calcium, and vitamin C. All of these are very good for your scalp and gives strength to your hair. It helps fight dandruff and prevents hair fall.

  1. Shrimp

Shrimp is rich in many nutrients like protein, vitamin B12 and D, iron, and zinc that have the potential to promote hair growth. All of these also help in treating hair breakage.

It also provides a small amount of omega-3 fatty acids which improves hair growth. Its definitely one of the best foods for hair growth.

  1. Salmon

Salmon is a good source of omega 3 fatty acids and vitamin D which stimulates hair growth and prevent hair loss. It is also rich in vitamin B12 and iron. It is full of protein which keeps your hair strands strong, and the fat to keep your scalp hydrated.

  1. Trout

Trout contains omega-3 fatty acids, vitamin B5, A, and B12 which are very essential for boosting hair growth and maintaining a healthy scalp. These vitamins also help in growing your hair fast and give you shinier locks.

  1. Sardines

Sardines are main the source of omega-3 fatty acids, protein, and iron which triggers hair growth and prevent dryness. It also helps keep your scalp well moisturized. Eating sardines can help control hair loss and also provides shine and luster to your mane.

  1. Halibut

Halibut is a good source of omega-3 fatty acids which helps in encouraging healthy hair growth. It is also rich in selenium, folic acid, vitamin B6 and vitamin B12.

It has a good amount of magnesium which strengthens the scalp to prevent hair fall. Halibut is one of the best foods for hair growth that will keep your hair strong and glossy.

  1. Fish oil

If you don’t prefer eating fish to reap its benefits then you can opt for various fish oil supplements available in the market. Fish oil is derived from the tissues of certain types of fish. It can be consumed as part of your daily diet or as a dietary supplement.

The presence of omega3 fatty acids and proteins helps in keeping your scalp healthy. They nourish the hair follicles, which stimulate healthy hair growth. Its great for reducing hair fall and prevents dry and flaky scalp. Consult your medical practitioner to know about the correct dose.

Apart from all these food sources one most important ingredient for healthy hair growth is:

  1. Water

Water helps in keeping your scalp well hydrated which increases circulation of blood in your scalp, triggering hair follicles to grow.

It improves your hair texture and keeps hair problems like dryness, itchiness, and dandruff at bay. So, drink plenty of water throughout the day to get beautiful, bouncy and lustrous locks.


Try incorporating as many foods from this wide list of best foods for hair growth to ensure strong and healthy tresses; as everything you eat counts and has a huge effect on your hair quality and growth.

A lack of the right nutrients can inhibit or slow down hair growth or even cause hair loss. So, correct these deficiencies in a natural way by eating these healthy foods for hair growth. And see your dream of having a strong, radiant and silky crowning glory come true!

Tell me in the comments below which foods among these you can’t wait to include in your diet right away!



Image sources: Freepik and Pixabay.