what are the best foods for hair growth

Nutrients and Foods for Hair Growth

We all spend valuable time and money caring for our hair by buying products to make it grow longer and appear healthy. One of the easiest ways to ensure our hair is in prime condition is by supplying our body with the nutrients it needs through diet. Below is a guide to explain the top foods for hair growth.


  1. What Causes Hair to Grow Faster?
  2. What Nutrients Can Lead to Faster Hair Growth?
  3. What are the Foods that Help Hair Growth?
  4. Natural Masks for Hair Growth
  5. Conclusion

What Causes Hair to Grow Faster?

a poor diet deeply affects the hair growth cycle

Many factors contribute to the growth and maintenance of hair such as genetics, hormones, diet, age, stress, and hair care practices. On average, your hair will grow half an inch every month.

However, hair can also grow at different speeds depending on the time of year. In summer, hair tends to grow faster than in winter. Surprisingly, on average, men’s hair actually grows faster than women’s.

Pregnancy will speed up the process of hair growth for females. In addition, hair grows fastest between the ages of 15 to the late 20’s. Factors such as illness, over-styling, or poor diet can slow down hair growth.

What Nutrients Can Lead to Faster Hair Growth?

The body does not prioritise providing nutrients to the scalp over other tissues because it is not a vital organ. Therefore, it’s important to make sure your body has an adequate supply of nourishment in order to ensure healthy hair.

Some pursuing a “healthy diet” may not know they are limiting certain nutrients needed to grow hair. Below are some of the most common elements needed to promote hair growth:

  • Protein: Hair follicles are primarily made of protein, making this a valuable resource for hair growth.
  • Iron: When iron is low, it can reduce the blood flow to hair follicles and cause damage to the hair.
  • Vitamin C: This vitamin is a powerful antioxidant that reduces damage caused by free radicals. Vitamin C also helps the absorption of iron.
  • Omega 3: Omega-3 is important for providing the oils that maintain a hydrated scalp and hair.
  • Vitamin A: Is a component of sebum, a substance made by the sebaceous glands to condition and nourish hair.
  • Zinc: A lack of zinc leads to hair loss, so it is important to keep an adequate supply to promote hair growth
  • Vitamin E: This is an antioxidant similar to vitamin A and prevents damage caused by the sun.
  • Biotin: Biotin improves the infrastructure of keratin, a vital component of the protein in hair.

While it’s important to recognise what nutrients are effective in stimulating hair growth, it is most important to know what foods contain these nutrients.

What are the Foods that Help Hair Growth?

the food pyramid is the best way to ensure a healthy diet

Listed below are 7 foods that can help your hair grow:

  1. Eggs: Just one egg includes a good source of protein along with key nutrients like vitamins A, D and B12 (biotin). In order to consume the most vitamin D, be sure to include the yolk. B vitamins can also be found in Greek yogurt.
  2. Spinach: This leafy green is loaded with biotin, iron, magnesium, and vitamin C making it great for hair health. Kale is another leafy green vegetable that gives very similar benefits to spinach. Another great source of iron is red meat.
  3. Sweet potatoes: Contain an element called beta-carotene, which later transforms into vitamin A. In addition, sweet potatoes supply biotin and are high in fibre.
  4. Fruits: Packed with antioxidants and other essential vitamins needed for effective hair growth. Citrus fruits such as oranges, lemons, and limes are rich in vitamin C. Bananas help to strengthen hair. This fruit has a mineral called silica, which helps with strengthening hair. Berries also contain antioxidants, reducing the effects of damage on hair.
  5. Salmon: This fatty fish provides protein, vitamin D, and omega-3 acids, making it an ideal choice for hair growth along with other health benefits for your body. In addition, omega-3s also help to reduce inflammation. For those on a vegan or vegetarian diet, chia seeds are also a good source of omega-3.
  6. Whole grains: An excellent source of fibre, it also contains beneficial elements such as biotin, iron, zinc, and B vitamins. If the whole grain includes flax seeds, this food contains polyunsaturated healthy fats to help hydrate the scalp.
  7. Oysters: Contain a substantial amount of zinc. Zinc blocks the production of DHT, an androgen that causes follicle minimisation on the scalp, leading to hair loss.

Avoid processed foods at all costs

The most important aspect of a diet focused on hair growth is the consumption of whole foods over processed foods. Most whole foods, such as vegetables, are packed with valuable vitamins and minerals that don’t include damaging additives that can contribute to hair thinning.

If you find it difficult to obtain the nutrients you need through diet alone, it can be beneficial to take vitamins or supplements.


In addition to consuming the right foods, it’s also important to make sure you are staying hydrated by drinking enough water every day.

Hair follicles rapidly regenerate, as they are the fastest-growing tissue in the body. Every chemical process in the body requires water, especially the metabolism of new cells. Proper hydration allows the body to generate the cells needed for new hair growth.

Natural Masks for Hair Growth

Nutrients do not always have to be consumed through food in order to demonstrate benefits for hair growth. There are a variety of natural masks that allow the scalp and hair to directly absorb substances of nourishment:

Banana Mask

Blend 1 to 2 bananas with egg, avocado, coconut, or honey. Apply to your hair and leave on for 10 to 15 minutes before rinsing.
Benefits: reduces frizz and dandruff, promotes hair growth

Milk Mask

Mix milk with honey, banana, or egg. Leave on hair for 20 to 40 minutes before rinsing.
Benefits: proteins for hair growth, makes hair softer and adds shine

Lemon Mask

Mix equal parts lemon juice and conditioner or add lemon juice to a cup of water. Let it sit on the hair for 2 to 3 minutes before rinsing.
Benefits: reduces dandruff, promotes hair growth

Have you tried Dr. Balwi’s hair care products?

Thanks to a unique combination of ingredients your hair receives the essential nutrients that nourish the roots and hair and prevent their loss, our biotin and keratin tablets contains everything your hair needs! In addition unlike ordinary hair care products, ours tackle the problem at the root. Because a stronger and vitalised scalp produces resistant and, of course, healthy hair!


There are many factors that contribute to the body’s ability to grow hair. The speed of hair growth varies depending on the time of year, age, gender, and other external factors. Because hair is not a vital organ, it is not prioritised in the distribution of nutrients in the body.

For this reason, it is important to focus on a well-balanced diet and adequate water intake. The best foods for hair growth are whole foods, free from additives or chemicals.

The hair can also receive nutrients through direct absorption, making hair masks a great option to foster growth. In order to make your hair grow faster, minimise sources of damage such as heat, and be certain to consume proper foods and water. Hair will always grow faster when it is healthy and hydrated.