essential foods

Unlock Healthy Locks: Essential Foods for Hair Growth

Written by: prerna khemka



In the quest for luscious locks and vibrant hair, the significance of a well-balanced diet should not be underestimated. The phrase "you are what you eat" holds true when it comes to the health of your hair, as the nutrients derived from various foods play a crucial role in supporting its growth and vitality. 

From omega-3 fatty acids found in salmon to the iron-rich goodness of spinach, an array of nutrients contributes to the strength, shine, and resilience of our crowning glory. This exploration into "Foods for Hair Growth" unveils the nutritional powerhouse that resides in everyday edibles, shedding light on the elements essential for a flourishing mane. Join us on a journey through the culinary landscape that not only tantalizes the taste buds but also nurtures the roots of healthy, beautiful hair.

Importance of Nutrition for Hair Health

Nutrition plays a pivotal role in maintaining optimal hair health, influencing everything from hair growth to its texture and strength. The hair follicles, responsible for generating new strands, require a steady supply of essential nutrients to function effectively.

Proteins, such as those found in eggs and lean meats, contribute to the formation of keratin, the primary structural component of hair. Adequate intake of iron ensures proper oxygenation of the scalp and hair follicles, preventing potential hair loss. Omega-3 fatty acids, prevalent in fish like salmon, nourish the scalp and promote a conducive environment for healthy hair growth.

Nutrition for hair health

Biotin, present in eggs and nuts, supports the production of keratin and helps combat hair fragility. Furthermore, vitamins A, E, and C, obtained from foods like sweet potatoes, nuts, and berries, respectively, offer antioxidant protection, promote collagen production, and contribute to overall scalp health. Recognizing the profound connection between nutrition and hair, maintaining a well-balanced diet emerges as a fundamental aspect of any comprehensive approach to achieving and sustaining vibrant, resilient hair.

Foods for Hair Growth

Foods for hair growth

Below are given the name of foods that help in hair growth are as follows:


Eggs are a rich source of several nutrient that contribute to hair health and growth. Here's how eggs can be beneficial for promoting strong and healthy hair:

  • Biotin Content: Eggs are a significant source of biotin (vitamin B7), a crucial nutrient for hair growth. Biotin plays a key role in the production of keratin, a protein that forms the structure of hair.
  • Protein Source: Hair is primarily composed of a protein called keratin. Eggs are an excellent source of high-quality protein, providing the amino acids necessary for the synthesis of keratin. Consuming an adequate amount of protein is essential for promoting hair growth and preventing hair breakage.
  • Vitamins and Minerals: Eggs contain various vitamins and minerals, including vitamin D, vitamin E, vitamin A, and iron. These nutrients contribute to overall hair health. Vitamin D, for example, is important for hair follicle cycling, and Vitamin E provides antioxidant protection to the hair cells.
  • Fatty Acids: Eggs contain small amounts of healthy fats, including omega-3 fatty acids. These fatty acids contribute to scalp health, promoting a conducive environment for hair growth.
  • Nourishes the Scalp: The combination of nutrients in eggs, including biotin and vitamins, helps nourish the scalp. A healthy scalp is essential for supporting the hair follicles and promoting optimal conditions for hair growth.
Eggs for hair fall

To benefit from eggs for hair health, it's advisable to include them as part of a balanced diet. Whether consumed in their natural form, added to meals, or used in hair masks, eggs can be a valuable addition to your overall approach to maintaining strong and vibrant hair.

"The average human scalp has about 100,000 hair follicles, and each follicle can grow about 20 individual hairs in a person's lifetime."


Spinach is a nutrient-dense leafy green vegetable that offers a range of vitamins and minerals beneficial for hair growth and overall hair health. Spinach comes under Best foods for hair growth. Here's how spinach can contribute to promoting strong and vibrant hair:

  • Iron Content: Spinach is a rich source of iron, a mineral essential for the production of hemoglobin. Hemoglobin carries oxygen to the body's cells, including the hair follicles. Proper oxygenation is crucial for promoting hair growth, and an iron deficiency can lead to hair thinning and loss.

  • Vitamins A and C: Spinach contains significant amounts of vitamins A and C. Vitamin A is essential for the production of sebum, an oily substance that moisturizes the scalp and keeps hair healthy. Vitamin C is an antioxidant that supports collagen production, which is crucial for the structure of hair.
  • Vitamin E: Spinach is a good source of vitamin E, another antioxidant that helps protect the hair cells from damage. Vitamin E contributes to a healthy scalp and can support overall hair health.
  • Folate (Vitamin B9): Folate is a B-vitamin found in spinach that plays a role in DNA synthesis and repair. It is essential for the division of cells, including those in the hair follicles, contributing to hair growth.
  • Plant-Based Iron: The iron in spinach is non-heme iron, which is plant-based. While non-heme iron is not as easily absorbed by the body as heme iron (found in animal products), consuming vitamin C-rich foods alongside spinach can enhance iron absorption.
spinach for hair growth
  • Antioxidants: Spinach is rich in various antioxidants, including beta-carotene, which helps protect the hair follicles and scalp from oxidative stress.

Including spinach in your diet as part of a balanced and varied approach to nutrition can provide the essential nutrients needed for healthy hair growth. Consider incorporating spinach into salads, smoothies, or cooked dishes to maximize its benefits.

Fatty Fish

Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids, which offer several benefits for hair growth and overall hair health. Here's how fatty fish can contribute to promoting strong and vibrant hair:

  • Omega-3 Fatty Acids: Fatty fish are among the best dietary sources of omega-3 fatty acids, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids are crucial for maintaining the health of hair follicles and promoting a healthy scalp environment.
  • Scalp Health: Omega-3 fatty acids help regulate oil production in the scalp, preventing it from becoming too dry or too oily. A well-moisturized scalp provides an ideal environment for hair growth.
  • Anti-Inflammatory Properties: Omega-3 fatty acids have anti-inflammatory properties. Chronic inflammation in the body, including the scalp, can negatively impact hair growth. By reducing inflammation, these fatty acids support a healthier environment for hair follicles.
  • Improves Hair Density and Diameter: Research suggests that omega-3 fatty acids may contribute to increased hair density and diameter, which can result in thicker and fuller-looking hair.

To benefit from fatty fish for hair health, it's recommended to include them regularly in your diet. Aim for at least two servings of fatty fish per week. If you have dietary restrictions or concerns about mercury levels in certain fish. 

fish for hair growth

You may also consider omega-3 supplements, but it's important to consult with a healthcare professional before adding supplements to your routine.

Sweet Potatoes

Sweet potatoes are a nutritious and delicious food that can contribute to overall hair health and potentially support hair growth. Here are several ways in which sweet potatoes can be beneficial for your hair:

  • Beta-Carotene Content: Sweet potatoes are rich in beta-carotene, a precursor to vitamin A. Vitamin A is essential for the proper functioning of sebaceous glands in the scalp, which produce sebum. Sebum is a natural oil that helps keep the scalp and hair moisturized, promoting overall hair health.
  • Promotes a Healthy Scalp: The antioxidant properties of beta-carotene in sweet potatoes help combat oxidative stress, promoting a healthy scalp environment. A well-nourished and balanced scalp is crucial for optimal hair growth.
  • Vitamin A for Hair Follicles: Vitamin A derived from beta-carotene is important for the growth and maintenance of hair follicles. It supports the development of strong and healthy hair strands.
  • Aids in Preventing Hair Dryness: The sebum produced as a result of vitamin A helps prevent dryness in both the scalp and hair. Well-moisturized hair is less prone to breakage and split ends.
sweet potatoes for hair growth

Including sweet potatoes in your diet as part of a well-balanced and varied nutrition plan can provide your body with the necessary vitamins and minerals to support healthy hair growth.


Avocados are a nutrient-rich fruit that offers various benefits for hair growth and overall hair health. Here's how avocados can contribute to promoting strong and vibrant hair:

  • Healthy Fats: Avocados are rich in monounsaturated fats, which are considered healthy fats. These fats contribute to overall scalp health, providing essential moisture to the hair follicles and preventing dryness.
  • Vitamin E: Avocados are a good source of vitamin E, an antioxidant that helps protect the scalp and hair cells from oxidative damage. Vitamin E contributes to a healthy scalp and supports the overall health of the hair.
  • Biotin Content: Biotin, also known as vitamin B7, is important for the structure of hair. While avocados may not be as high in biotin as some other foods, they still contribute to your overall biotin intake, supporting hair health.
  • Vitamin C: Avocados contain vitamin C, which is essential for the production of collagen. Collagen provides structure to the hair, promoting strength and resilience.

avocados for hair growth

To include avocados in your diet for hair health, you can enjoy them in various ways, such as in salads, sandwiches, smoothies, or as a topping for toast. Additionally, you can use mashed avocado as a hair mask for added external nourishment.


Seeds are a nutrient-dense food group that can offer various benefits for hair growth and overall hair health. Different seeds provide a range of essential nutrients that contribute to strong and vibrant hair. Here's how seeds can be helpful for promoting healthy hair growth:

  • Biotin: Sunflower seeds are a good source of biotin (vitamin B7), which is important for the structure of hair. Biotin deficiency can lead to hair thinning and breakage, so including biotin-rich foods like sunflower seeds can support overall hair health.
  • Zinc: Pumpkin seeds are rich in zinc, a mineral that plays a crucial role in maintaining the health of hair follicles. Zinc deficiency has been associated with hair loss, making it important to include zinc-rich foods in your diet.
  • Iron: Sesame seeds are a good source of iron, which is essential for the oxygenation of the scalp and hair follicles. Iron deficiency can contribute to hair thinning and loss.
  • Vitamin E: Various seeds, including sunflower seeds and pumpkin seeds, contain vitamin E, an antioxidant that helps protect the hair cells from oxidative damage. Vitamin E contributes to a healthy scalp and supports overall hair health.
  • Protein: Seeds, such as hemp seeds and chia seeds, provide a plant-based source of protein. Protein is a key component of hair, and adequate intake supports the growth and repair of hair cells.
seeds for hair growth
  • Minerals (Copper and Selenium): Some seeds, like sunflower seeds, contain minerals such as copper and selenium. These minerals play a role in supporting the overall health of the hair.

To incorporate seeds into your diet for better hair health, you can sprinkle them on salads, yogurt, or smoothie bowls, or include them in baked goods. While seeds can be a valuable part of a hair-friendly diet, it's important to maintain a balanced and varied approach to nutrition.

Worst Foods for Your Hair

Let us now also take a look at some of the foods that you need to avoid if you are looking for healthy hair hygiene. Because more than what good you do, it’s bad that affects the results after all.

Worst Food for your hair
  • Diet Soda: There is a reason nutritionists say that diet soda isn’t better than the regular one. This is because the artificial sweetener present in the soda called aspartame has been proven to be linked to hair loss.
  • Sugar: Adopt the slogan, “Stop The Sugar” if you are looking to nourish your wannabe luscious locks. This is because it hinders the absorption of protein in the body which is super important for healthy hair. Steer clear of foods loaded with sugar for better hair growth.
  • Starchy Whites: Going hand in hand with sugar, starchy whites include white bread, pastries, cakes, pasta, and other refined processed starches that make our hair-thin. So, stay away from those croissants and start looking for whole wheat options wherever available.
  • Alcohol: A highly degenerative substance, alcohol is one of those foods that do a number on both your skin and hair when consumed. Not only does it age your skin faster, but it also slows the level of zinc in your body thus dehydrating your hair and making it brittle.

Wrap Up

In conclusion, the quest for healthy and vibrant hair extends beyond external treatments to the very foundation of our daily diets. The importance of nutrition for hair growth is undeniable, with an array of foods offering a rich tapestry of vitamins, minerals, and essential nutrients. From the omega-3 fatty acids in fatty fish to the iron-packed goodness of spinach, and the biotin-rich profile of eggs, these foods collectively contribute to the strength, resilience, and overall well-being of our hair.

Avocados, seeds, and sweet potatoes further showcase the diversity of options available to support a flourishing mane. To protect your hair from thinning and falling, you can also go for a DHT blocker and repair vitamins that give your hair the gift of long-term wellness.

Image of Author Prerna Khemka

Prerna Khemka

Our founder, Prerna Khemka, confronted hair loss in her twenties. Fueled by a profound passion for Ayurveda and equipped with insights from Western technology, she embarked on a transformative odyssey. Determined to find a solution that resonated with her cultural roots, Prerna delved into extensive research and innovation. The result? A line of clean, effective products that not only revived her own hair but also empowered countless others facing similar challenges.