Many people want strong and healthy hair, especially as they fall older. Interestingly, your hair grows about 0.5 inches (1.25 cm) per month and 6 inches (15 cm) per year. How quickly it grows depends on factors such as age, health, genetics, and diet. You should have ideas about the hair growth foods list. Because, while you cannot change ingredients such as age and genetics, diet is one thing you have control over.

In fact, the lack of proper nutrients can sometimes cause hair to fall. On the other hand, eating a balanced diet with proper nutrition can help with hair growth, especially if you suffer from hair loss due to poor nutrition. Here is the hair growth foods list for all. That you can eat to grow your hair.


Eggs :

Eggs should be on our list of foods. Because eggs are a source of protein and biotin that can help your hair grow.

It is important to have enough protein in the diet list for hair growth. Because hair follicles are mostly made of protein. Many times the hair can be lost due to lack of protein in our body. (source)

Biotin is an essential ingredient in the production of keratin, so biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin helps fill our body with biotin deficiency, which helps in hair growth. (source)

However, if you are taking a balanced diet, it helps to meet your deficiencies in biotin. (source)

Eggs are a unique source of zinc, selenium, and nutrients in the hair. It should be on our daily diet list to enhance the health of our hair.


Eggs are a great source of protein and biotin, which are important for hair health and growth. Deficiency in any one of these nutrients has been linked to hair fall.



Berry is one of the HAIR GROWTH FOODS LIST.  Berries are a beneficial fruit. Berry fruit vitamins can promote hair growth.

Berry fruits contain vitamin C, which has strong antioxidant properties.


Antioxidants help protect hair from the damage of harmful molecules called free radicals. These molecules are naturally present in the environment and in the body. (source)(source)

For example, 1 cup (144 grams) of strawberries provides 141% of your daily vitamin C requirement. (source)

Moreover, the body uses vitamin C to produce collagen. (source)

Collagen is a protein that helps prevent hair from breaking, breaking down and strengthening hair.

What is more, the Vitamin C Diet helps to absorb iron from the body. Low levels of iron can cause anemia, which is associated with hair fall. (source)


Berries are loaded with compounds such as antioxidants and vitamins that can promote hair growth. For example, strawberries are rich in vitamin C, which aids in collagen production and iron absorption, two factors that can promote hair growth.


Spinach is one of the most important hair growth foods list for man and woman. Spinach is healthy greens, and they contain a lot of nutrients like folate, iron and vitamin A and C. All of these nutrients help to promote the growth of hair.

Vitamin A helps to create sebum in the glands of the skin. This oil called sebum moisturizes the skin of the head and helps keep the hair healthy(source).

30 grams of spinach provides 54% of our body’s daily vitamin A requirement.

spinach is a great herbal source of iron. It is essential for hair growth. Iron helps blood cells to increase your metabolism and help carry oxygen throughout our body.

If you maintain the hair growth foods list, the hair will become attractive as you want. Then you can color the hair, if you want, you can do different styles.


Cress is loaded with folate, iron, and vitamins A and C, which can promote hair growth. A deficiency of these nutrients can result in hair fall.


Fatty Fish

Fatty fish like salmon, herring, and mackerel contain nutrients that can promote hair growth.

These are the sources of omega 3 fatty acids, which are associated with hair growth.

A study of 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids, along with antioxidants, reduced hair loss, and increased hair density. (source)

Another study found that taking a supplement with fish oil reduced hair loss significantly. Women who have thinning hair have had an increase in hair growth.


However, there are only a handful of studies on omega-three fatty acids and hair growth. Further studies are needed before health experts give any advice.

Fatty fish are a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that can help promote strong and healthy hair. (source)

Sweet Potatoes

Sweet potato is a great source of beta carotene. The body converts this compound into vitamin A, which is linked to better hair health.

A medium sweet potato (about 114 grams) contains enough beta-carotene, four times your daily vitamin A requirement. (source)

Studies have shown that Vitamin A promotes sebum production, which helps keep hair healthy.

vitamin A can accelerate hair growth and encourage thicker hair growth, while also preventing other hair follicles from being stressed again.

Above all, vitamin A can increase the growth rate of the hair and encourage thicker hair growth, but also prevent other hair follicles from being stressed again. (source) (source)



Sweet potato is rich in Vitamin A. This helps increase the production of sebum. In addition, it accelerates the growth rate of the hair


Avocado is a great source of delicious, nutritious and healthy fats.

They are a great source of Vitamin E, which can promote hair growth. A medium avocado (about 200 grams) provides 21% of your daily vitamin E requirement. (source)

Like Vitamin C, Vitamin E is an antioxidant that helps fight oxidative inflammation by neutralizing free radicals.

One study found that hair follicles experienced 34.5% more hair growth after taking vitamin E supplementation for eight months. (source)

Vitamin E protects areas of the skin such as the skull from corrosion stress and erosion. Damaged skin on the skin of the skull can impair hair quality and result in fewer hair follicles. (source) (source)

Avocados are a great source of essential fatty acids. These fats may not be produced by the body, but they are the essential building blocks of your cells. A deficiency of essential fatty acids has been linked to hair fall.



Avocados are rich in Vitamin E, an antioxidant that can promote hair growth. Additionally, they are a great source of essential fatty acids, which seem to be crucial for hair growth.


The nut is one of the hair growth foods list. Because almonds are delicious and the various nutrients contained in them help in hair growth.

For example, an ounce (20 gm) of nuts supplies 37% of our daily vitamin E requirement. (source)

Nuts provide a variety of B vitamins, zinc, and essential fatty acids. Deficiency in any one of these nutrients has been linked to hair fall. (source)

Nuts are associated with many other health benefits, such as Nuts reduce inflammation, reduce the risk of heart disease, and aid in hair growth. Therefore, nuts can be one of your hair growth foods list. (source)



Almonds contain various nutrients like vitamin E, B, zinc and fatty acids which all contribute to hair growth.


Seeds provide a lot of nutrients with relatively few calories. Many of these nutrients can also promote hair growth. This Vitamin is E, Zinc, and Selenium.

The one ounce (20g)sunflower seed provides about 50% of your daily vitamin E requirement, with a variety of hair-healthy B vitamins. (source)

Also, flaxseed and chia seeds provide omega-3 fatty acids.

6,388 milligrams of omega-3 fatty acids are available in 1 ounce, a 28-gram amount of flaxseeds. It contains more omega 3 fatty acids than half the fillets (178 g) of salmon. (source) (source)

Although the type of omega-3 fatty acids than flaxseeds provide, they are not as effective as those found in fatty fish.

However, Flaxseeds should still be one of your hair growth food lists.



Like almonds, seeds are rich in vitamin E and other nutrients that can promote hair growth. Some seeds contain Omega-3S which is associated with hair growth.

Sweet Peppers

Sweet pepper is a great source of vitamin C, which can help with hair growth.

A yellow pepper provides 5.5 times more vitamin C than an orange (source).

Vitamin C helps in the production of collagen, which can help strengthen your hair strand. It is also a powerful antioxidant that can protect the hair strand from oxidative stress.

Oxidative stress occurs when free radicals enwrap the body’s antioxidant defense system. It is associated with graying and hair loss. (source)

Sweet peppers are a large source of vitamin A.Vitamin A can help speed up hair growth while stimulating the production of sebum which helps keep the hair healthy.



Sweet peppers are the major source of vitamins A and C. These two nutrients help to grow hair and keep the hair healthy.


The hair growth food list should be another is Oysters. Because Oysters are one of the best sources of zinc. (source)

Zinc is a mineral that helps support hair growth and repair cycles. (source)

Zinc deficiency in the diet can promote telogen effluvium, which is a common but reversible form of hair fall due to a lack of nutrition in the diet.

Studies have shown that taking zinc supplements can reverse the effects of hair fall due to zinc deficiency. (source) (source)

However, taking too much zinc can increase hair fall. This is because getting zinc from foods such as oysters can be better than consuming good foods since the foods provide zinc in small but healthy doses. (source)



Oysters are one of the best sources of zinc in the list of foods. These minerals help the hair growth and repair cycle.


Shrimp is another nutrient-rich shellfish that helps promote hair growth.

Shrimp is a great source of protein. Vitamin B, Zinc, Iron and Vitamin D. An 3.5 ounce shrimp provides 38% of your daily vitamin D requirement.

Interestingly, studies show that vitamin D deficiency is associated with hair loss. (source, source, source)

Shrimp provides a small amount of omega 3 fatty acids, even when fat is low. Diets rich in omega-3 fatty acids have been linked to improved hair growth. (source, source)



Beans are a great plant source of protein, which is essential for hair growth.

Like oysters, beans are a good source of zinc, which facilitates hair growth and repair cycles. A 3.5-ounce (100-gram) serving of black beans provides 7% of your daily zinc need. (source)

They provide many more healthy nutrients to the hair, including iron, biotin, and folate (source).

On top of all these benefits, beans are extremely versatile and inexpensive, which makes them an easy addition to the diet.


Beans are a great source of protein, iron, zinc, and biotin, which together with essential for optimal hair health, can help in hair growth.


Studies have shown that soybean blends can promote hair growth. One of these compounds is spermidine, which is found in abundance in soybean. (source)

For example, a study of 100 healthy individuals showed that a spermidine-based nutritional supplement is known as the anagen phase at a stage of prolonged active hair growth. The longer the hair follicle is in the anagen phase, the more it grows. (source)

Test-tube studies have also shown that spermidine improves human hair growth. (source)

However, studies on spermidine and hair growth are fairly new, so more studies are needed before health experts can advise on sperm intake.


Soybean is one of the best sources of spermidine, a compound that can prolong the active phase of hair growth.


Meat is a major ingredient in many diets and rich in nutrients that can help with hair growth.

 The protein contained in the meat helps repair and strengthen the hair follicles. Serving 3.5-ounces (100-grams) of cooked sirloin steak provides 29 grams of protein. (source)

Red meat is rich in iron, which is very beneficial for the body. This mineral helps the blood cells to supply oxygen to all the body, including the blood follicles. (source)

Protein and iron deficiency have been linked to hair fall. (source, source)


Meat is a great source of protein, which is essential for healthy, strong hair. Especially in red meat is rich in iron, which can help with hair growth.

Bottom line

What we eat every day has a huge impact on the health of our hair. Fortunately, correcting deficiencies in any of these nutrients can help reduce hair loss and improve the rate of hair growth.

If you think that the nutrients discussed above are lacking, you can add them to your daily diet from the hair growth food list.

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