hair growth

8 Foods That Promote Hair Growth


You’ve probably heard by now that food and diet play an important role in the quality of your hair and skin, but what are some foods specifically designed to promote hair growth?

These eight foods will help you get the nutrients you need to keep your hair healthy, shiny, and full.

If you want to kick-start new hair growth after losing some or all of your hair, try out these foods in order to give yourself the best possible chance of full re-growth.

1) Avocado

An excellent source of monounsaturated fatty acids, avocados are also packed with vitamins B6 and E essential nutrients for healthy hair.

According to Harvard Health Publications, avocados can even help improve dry scalp and reduce peeling or flaking skin.

And when applied directly to your tresses, their skin-softening qualities can make hair smoother and silkier.

If you have a lot of dandruff, try rubbing half an avocado over your scalp every few days as a natural treatment.

If you have excessively oily hair (or would like it to be), apply half an avocado directly to your hairline every night before bedtime’

Wash out in the morning with shampoo.

You might notice a difference after just one application!

2) Asparagus

These green stalks are packed with zinc and vitamin C, both important nutrients for hair growth.

Tossing some into your next salad or stir-fry is a great way to naturally boost your intake of these essential vitamins.

Another benefit? Asparagus is super low in calories and fat but high in fiber, so it’s an excellent addition to any diet.

The spring vegetable can also help improve kidney function and reduce inflammation, two additional benefits when it comes to healthy locks!

Cooked asparagus is best, since steaming helps lock in nutrients while cutting down on preparation time.

While all varieties of asparagus (white, purple, green) are good choices, choose thick spears that are free from blemishes, these will be more fibrous and less woody than thin pieces.

One cup contains around four grams of protein double what you’ll find in most other veggies. 

3) Eggs

Eggs are a great source of protein for your body, which is important because proteins help build and repair muscles.

Try adding some to your diet, whether it’s boiled, fried or scrambled.

Eggs have also been proven to be good for hair growth as they contain Vitamin B12 and folic acid, both of which promote hair production and growth.

You can add eggs to a smoothie in place of an energy drink if you want an extra energy boost too!

4) Salmon

If you have dry, brittle hair or split ends, add salmon to your diet.

This food contains vitamin B12 which is vital for healthy hair growth.

Vitamin B12 can be found in some cereals and fortified bread, however, it may not contain enough for optimal hair health.

Salmon is one of the best sources of B vitamins and should be consumed at least twice a week.

It will boost hair color as well as leave it shiny and strong. 

5) Spinach

Dark, leafy greens like spinach contain an abundance of vitamins and minerals that support hair growth.

In fact, spinach is a top source of vitamin A – an essential nutrient for strong, healthy hair.

Add spinach to smoothies or salads, or enjoy steamed with a bit of olive oil and lemon juice for an easy side dish.

Two handfuls of raw spinach contain approximately 27 mg of vitamin A; equivalent to more than half your daily recommended intake.

Make sure to get lots of other nutrients into your diet, as well!

Your body needs plenty of B-complex vitamins including niacin (B3), riboflavin (B2), pantothenic acid (B5) and pyridoxine hydrochloride (B6) in order to grow hair properly.

Luckily, there are lots of ways to get these vitamins into your diet.

In addition to eating a variety of nutritious foods, you can also take a vitamin supplement if you’re concerned about not getting enough nutrients from your food alone.

Supplements containing biotin are especially effective for growing hair; however, be sure to talk with your doctor before adding any new supplements or medications into your routine.

6) Leafy greens

Dark, leafy greens like spinach, kale and collard greens contain a lot of calcium.

This is important for hair growth because our bodies use calcium to produce keratin, a structural protein that helps keep our hair intact.

Kale also contains other nutrients that help support healthy hair namely vitamin A and omega-3 fatty acids. 

7) Pumpkin seeds

Loaded with zinc, pumpkin seeds are a powerful natural elixir for hair growth.

They contain phytosterols, which are plant-based nutrients that aid in preventing testosterone from converting to DHT.

This can prevent hair loss and promote healthy hair growth by reducing inflammation around follicles.

Sprinkle them on your cereal or blend them into smoothies for an added dose of essential nutrients. Just don’t overdo it!

8) Olive oil

Eating a diet high in fat is often associated with hair loss, but olive oil is one type of fat that’s good for your scalp.

The antioxidants in olive oil help protect hair follicles from damage and improve blood flow to your head, which brings nutrients to all cells.

At least 1 tbsp of extra-virgin olive oil a day will promote hair growth and prevent thinning.

Other oils like coconut oil are also great for preventing hair loss since they keep your strands healthy and shiny.

When you consume excess amounts of refined oils, however, you may experience less volume due to breakage at the cuticle level. 

 If you notice brittle or coarse locks after switching up your routine, ease off on heat styling tools such as flat irons and curling irons as well as excessive use of protein treatments or deep conditioners.


In order to maintain a healthy diet, it’s important to eat a variety of nutrient-rich foods.

You can find many healthy food options that are full of nutrients necessary for hair growth in your local grocery store or farmer’s market.

The next time you head out shopping, stock up on these essential food items and add them to your menu so you can say bye-bye to those split ends!


You May Also Like