Beauty & Makeup

Top Foods Which Promote Hair Growth in Men and Women

All of us want healthy, luscious long, and strong hair, especially as you grow older. In most people, hair grows at around 1.25 cm per month and around 15 cm in a year. However, the degree of hair growth is dependent on factors such as diet, genetics, health, and age. Although you cannot influence factors such as genetics and age, your diet is one factor that you can control. Moreover, if you eat a diet deficient in requisite nutrients, it can lead to hair loss. On the other hand, if you consume a nutrient-rich, balanced diet, it can promote hair growth, especially if the cause of hair loss is poor nutrition. 

Here is a list of some foods you can consume to promote hair growth. 

Fatty Fish

Fatty fish, such as herring, salmon, and mackerel are rich sources of nutrients, which help in promoting hair growth. They are rich sources of Omega-3 fatty acids, which aid in hair growth. A recent study found that women who consumed supplements containing Omega-6 and Omega-3 fatty acids, along with antioxidants, experienced better hair density and reduced hair fall.  

Adding fish oil supplement has dramatically impacted my hair growth, shares Natasha, an educator who offers Matlab homework help servicesFatty fish is an excellent source of Vitamin B, Vitamin D3, selenium, protein, and other nutrients, which aid in promoting healthy and strong hair. 


Eggs are an excellent source of biotin and protein, the two nutrients necessary for hair growth. Consuming adequate protein is vital for hair growth as the hair follicles are primarily made of protein. The dearth of protein in the diet tends to cause hair loss. 

Biotin is crucial for hair production of a protein known as keratin. It is why most of the hair growth products you get in the market have biotin in them. Usually, biotin deficiency only occurs when you do not consume a balanced diet.  

Eggs are a phenomenal source of selenium, zinc, and other nutrients necessary for hair health. It makes them one of the best foods to promote hair growth. 


Spinach is one healthy green vegetable loaded with nutrients, such as iron, folate, Vitamin A, and Vitamin C. All of these are responsible for hair growth. Consumption of Vitamin A helps in the production of sebum, which is generated from the skin glands. The sebum is an oily substance, which helps in moisturizing. It helps moisturize your scalp and keep your hair healthy. Only one spinach cup that is approximately 30 grams of spinach can cater to roughly 54 percent of your everyday Vitamin A needs. Spinach is also an excellent iron source that promotes hair growth. Consumption of iron enables the RBCs to transport the necessary oxygen across the body. This boosts your metabolism and promotes hair repair and growth. Iron deficiency was the prime cause of hair loss in me, which was taken care of with the daily spinach consumption, shares Joseph, who works with TFTH


Berries are a rich source of vitamins and compounds necessary for hair growth. They also contain Vitamin C, which is known for its rich antioxidant properties. Antioxidants guard the hair follicles against harmful molecules, that is, the free radicals. These molecules are naturally found in the environment and our bodies. Only one cup of strawberries caters to 141 percent of the daily Vitamin C needs.

Moreover, the body needs Vitamin C for collagen production, a protein required to strengthen the hair and guard it against breaking or becoming brittle. Vitamin C in the berries is helpful in absorbing the iron from the diet, which supplements hair growth, shares Stacey, an educator with TrumpLearningIn many people, low iron levels, which lead to anemia, are believed to be the prime cause of hair loss. 

Sweet Potatoes

Sweet potatoes are a rich beta carotene source, points out Neha, who offers ‘take my online class for meservices for college students. The body uses the beta carotene and converts it into Vitamin A, which helps in promoting hair growth. A medium sweet potato has enough beta carotene in it to cater to over four times your daily Vitamin A requirement. Research proves that Vitamin A leads to the production of sebum that betters your hair health. Moreover, Vitamin A accelerates the hair growth rate and encourages thicker hair growth. 


There is never a day that goes by in my routine without consuming avocados, says Sophie, an online precalculus tutorWell, for a lot of people, avocados are a mandatory breakfast inclusion. If you do not have it in your diet yet, you should. Avocados are a phenomenal source of healthy fats. It is nutritious and very delicious. They are also great sources of Vitamin E, which is needed for hair growth. Only a medium-sized avocado can cater to over twenty-one percent of your daily Vitamin E requirement. Similar to Vitamin C, even Vitamin E is a necessary antioxidant needed to fight oxidative stress. It does so by neutralizing free radicals. A study proved that people who had hair loss issues experienced dramatic hair growth after consuming Vitamin E supplements for around eight months. 

Vitamin E is also good for your scalp and skin as it guards you against oxidative damage and stress. Damaged scalp skin can lead to poor hair quality and lower hair follicle rate. Avocados are also a good source of Omega-3 fatty acids, which are not produced directly by the body but are vital building blocks of the cells. The dearth of these fatty acids is often linked to hair loss.