What To Eat For Optimum Hair Growth

hair growth
Image Credits: Freepik

Eating well promotes healthy bodily systems, and this also applies to our hair. What we eat has a direct effect on our hair follicles, scalp, and the hair itself. If you are unfamiliar with foods that specifically aid hair growth, the options below can help.


Eggs are at the top when it comes to foods that promote hair growth. Not only are they healthy generally, but they contain two key hair-health ingredients: protein and biotin. As hair follicles are mostly made of protein, the protein from sources such as eggs will help stimulate growth. Biotin, on the other hand, is essential for producing a hair protein called keratin. Eggs are also high in zinc and selenium, two other minerals that are ideal for healthy hair.  

Fatty Fish

It is well known that fatty fish is high in omega-3 fatty acids, which are vital for hair growth. Some studies have shown that consumption of omega-3 fatty acids reduces hair loss and increases hair density. Fatty fish is also ideal for hair because the oils help create that illustrious shine. In addition, consuming fatty fish is recommended after hair transplant procedures from clinics like hshairclinic.co.uk, as the oils will protect and encourage the growth of your new hair.

hair growth
Image Credits: Freepik


Berries are another fantastic hair-health food source. The reason is that they tend to be high in Vitamin C, an antioxidant which protects the hair from harmful molecules known as free radicals. Vitamin C is also an important component of hair growth as it keeps it strong and healthy. Finally, Vitamin C consumption can also help prevent and treat iron-deficiency anaemia, which is another cause of hair loss. 

Leafy Greens

Dark, leafy greens are nutritious and known to prevent hair loss. Containing high amounts of Vitamin A, beta carotene, folate and Vitamin C, leafy greens are an ideal choice for optimum hair health. Ideal choices include:

  • Spinach
  • Kale
  • Collard Greens

Sweet Potatoes

Sweet potatoes are high in beta carotene, a compound that gets converted into Vitamin A by the body. Vitamin A is beneficial as it is known to speed up the rate of growth, as well as prevent hair follicles from regressing. Additionally, Vitamin A promotes the production of sebum, which helps keep hair healthy. 


Like fatty fish, avocadoes are high in omega-3 fatty acids, which are essential for hair growth. Avocadoes are also high in Vitamin E, an antioxidant that promotes hair growth and helps reduce oxidative stress on the hair. Vitamin E also protects areas of the scalp which is important because a damaged scalp can result in hair loss and weakened hair. 

Nuts and Seeds

Nuts and seeds are abundant in compounds and minerals that promote healthy hair. These include zinc, Vitamin E, selenium, and omega-3 fatty acids. Zinc and selenium are essential trace elements that are vital for healthy hair. Your body also does not make these trace elements on its own so it is important to supplement where possible. Some of the best options for nuts and seeds include:

  • Walnuts
  • Brazil nuts
  • Almonds
  • Flax seeds
  • Chia seeds


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