The 20 Best Foods for Hair Growth

5min Read

The 20 Best Foods for Hair Growth

Thick, long and shiny hair has always attracted attention. However, due to polluted air, unhealthy diet, stress, harmful ingredients in cosmetics, blow-drying and coloring, rarely can anyone boast of such thick, shiny and healthy hair, without spending a lot of time and effort. Before you rush to some expensive hair treatment, consider this. It is true that the diet we adhere to can affect our hair. The truth is that the diets we follow can have an impact on our hair, it can affect our curls, cause hair to grow thicker, prevent hair from drying out and alleviate breakage. A balanced diet can help you get the key nutrients needed to keep your hair, skin and nails in great shape. The goal is to create a healthy diet that is rich in essential fatty acids, vitamins, beta-carotene and other important nutrients, to make us healthier and happier. Therefore, we bring you 20 foods for hair growth that you can incorporate into your diet.

Fatty Fish 

Fatty fish like salmon, mackerel, and herring are excellent sources of omega-3 fatty acids, which are essential for the heart as well as the hair, skin, and nails. Studies have proven that a lack of omega-6 fatty acids and omega-3 fatty acids can lead to changes in hair, such as hair and eyebrow loss, as well as hair lightening. For example, Salmon contains proteins, vitamin D andomega-3 fatty acids which are excellent stimulants for hair growth.

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Oats contain a large amount of B complex vitamins, zinc, copper and protein, the most important nutrients for helping to prevent hair loss. A bowl of oatmeal is a great start to the day and is also healthy for your hair.

Vladislav Noseek /

Sweet Potatoes

We love sweet potatoes fries, mash and baked potatoes, but did you know that they are super foods for promoting hair growth? Sweet Potatoes are loaded with beta carotene, the precursor for vitamin A that not only promotes a healthy scalp but promotes hair growth. Cells need vitamin A to function, and healthy hair needs vitamin A to create sebum that will protect hair from drying out.But keep in mind that it is not good to exaggerate. Too much vitamin A leads to hair loss. Be careful if you ingest it through supplements. Moderation is a virtue, isn't it?

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Carrots contain a large amount of beta carotene which may help hair growth. Carrots can be eaten in many forms, whether you add it to salads or soups, carrots are always a good choice for preserving hair and skin.

Anita van den Broek /


Eggs are power-packed with proteins, minerals, and B-complex vitamins that can help prevent hair loss by strengthening the roots of your hair. They are an excellent source of proteins and nutrients that serve as “hair food”. Regular consumption helps increase the growth rate of your hair while promoting healthy new growth. Rich in biotin, egg yolks provide deep hydration and improve the elasticity of your hair. Proteins from egg whites fight breakage and split-ends while improving the texture of your hair. Want to know which part of the egg will best suit your hair type? Women with oily will adore egg whites, while women with dry hair go for the yolks.

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Oysters are known to stimulate many things, but did you know that this treat may prevent hair loss? Rich in antioxidants and zinc, oysters may restore hair follicles and thus prevent hair loss.

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Naturally high in collagen-boosting vitamin C, berries improve scalp circulation and protect hair follicles from free radical damage.Recent research has shown that regular consumption of berries is associated with shiny and stronger hair.Daily consumption of raw berries will definitely help in collagen production and iron absorption, two factors that promote healthy hair.

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Red Peppers

Red pepper contains the substance called capsaicin, which may stimulate hair growth. This useful component improves blood circulation in the area of hair follicles, as a result, hair may become thicker and shinier.

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Spinach, a dark green, leafy vegetable offers aplenty of benefits to our bodies. But did you know how good spinach actually is? Like other leafy vegetables, spinach contains vitamin A which is essential for maintaining nail and skin health while vitamin C maintains collagen levels. It is also full of iron whose deficiency plays a role as the most common cause of hair loss. Spinach is rich in vitamins and minerals that aid in strengthening hair follicles and roots, which can possible result in hair that is shiny and healthier.

Vasin Hirunwiwatwong /


Avocados contain vitamin E and vitamin B complex, both of which promote hair growth. Vitamin E promotes scalp recovery and vitamin B complex promotes hair growth. Its nutrients may accelerate the growth of new hair, stop hair loss and prevent dandruff. Avocado can be used in both ways, through food, but also topically as a nourishing mask to improve hair structure. Topically, avocados create a protective barrier that protects the hair and keeps it hydrated, soft and flexible.

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Hair is made up of a protein called keratin. It is the main component of hair, nails and skin. Keratin acts as an external protection of the hair and is responsible for silky, strong and thick hair that does not break. In addition to protein, nuts also contain a high amount of selenium and omega 3 fatty acids that help maintain a healthy scalp and hair growth. Include a handful of nuts daily and you are guaranteed to see changes.

Krzysztof Slusarczyk /
  • Almonds 

Rich in vitamins, proteins and healthy fats, almonds promote the healthy blood flow necessary for hair growth. Regular intake of almonds increases the number of important nutrients that help fight dandruff and inflammation.

  • Pistachios

Pistachios are rich in ferritin, the protein responsible for storing iron in our body. Iron is needed to provide enough oxygen to nourish hair cells. In addition, they also contain a large amount of biotin which helps to combat hair loss and nourishes dry hair by making the hair strands more flexible. Pistachios are also a rich source of fatty acids that can help boost hair growth.

  • Cashew Nuts

Regular consumption of cashew nuts helps make your mane healthy and shiny. Its uniqueness lies in its rich nutritional composition. Melanin makes your hair darker, stronger, and more gorgeous, and linoleic and oleic acids provide a silky-smooth texture. Cashew nuts also help prevent premature graying.

  • Walnuts

Nuts like peanuts, almonds and cashews can benefit your hair health, but walnuts are especially effective in promoting hair growth. Nutrient-rich, they can help strengthen hair follicles, improve scalp health and make your hair smoother and shinier.


Cucumbers contain a number of antioxidants such as vitamin C, manganese and beta carotene that can be helpful when it comes to protecting hair follicles. They are also a good source of silicon, a mineral that aids in enhanced hair growth.

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Rich in healthy fats, proteins and minerals, the seeds provide you with a lot of health benefits, especially when it comes to your hair. Include these two types of seeds in your weekly diet plan to promote thicker and healthier hair.

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  • Flax Seeds 

Polyunsaturated fatty acids play an important role in maintaining the health of hair follicles. Flax seeds contain a high amount of omega-3 fatty acids that promote production and action of hormones affecting hair growth. They also provide minerals like magnesium, phosphorus, selenium and tons of antioxidants, powerful nutrients that help prevent hair breakage by improving the elasticity of hair strands.

  • Chia Seeds 

Do you know what our hair and chia seeds have in common? - Proteins.

Our hair is made up of a protein called keratin while chia seeds are made up of about 23 percent protein. Rich in amino acids, copper, zinc and iron, chia seeds are believed to be vital for promoting hair texture and can also boost hair shine. They can also help improve scalp hydration and barrier function, and can also help treat dandruff.

Greek Yogurt

If you ever find yourself next to a Greek statue, you will see that the ancient Greeks always had lush and wavy hair. The secret is in the consumption of thick yogurt rich in proteins that the Greeks consumed from 500 BC. Greek yogurt is not only rich in protein, but also contains vitamin B5. Thanks to it, the blood flows faster to the scalp and the hair may grow better.

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Create fermented rice water and apply it topically to your hair and scalp. Rice water contains a complex of vitamins B and E that are associated with hair growth and its vitality. Its useful amino acids and vitamins strengthen the structure of the hair, which means that the hair will not be damaged quickly, and that leads to healthier hair that will be longer without cracked ends. But keep in mind that world experts have not yet agreed on its effectiveness. Beliefs in its beneficial effects are formed based on women in Japan and China who have used rice water for centuries to keep their hair healthy.

Prasit Jamkajornkiat /

Citrus Fruits

In addition to being good for boosting the immune system in these difficult times, citrus fruits are also great for hair and skin. Vitamin C helps the body produce more collagen, while vitamin A helps maintain hair moisture by increasing sebum production. You can also use citrus fruits topically, their acid helps you deeply cleanse your scalp and get rid of dandruff.  These fragrant fruits also reduce the dullness of your hair and make it look thicker and shinier.

Maria Uspenskaya /


Just like almonds, barley is also rich in vitamin E. Regular consumption of foods containing this whole grain can help you increase the elasticity and strength of your hair.

Sanit Fuangnakhon /

Lentils & Beans

Nutritionally rich, lentils and beans are a great source of protein, iron, zinc and biotin, which are all essential for optimal hair health. They are also a good source of keratin which promotes constant growth by strengthening the overall structure of hair strands. Regular consumption of beans and lentils will help save you from thinning hair.

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Guavas, a sweet exotic fruit from Mexico and South and Central America, along with numerous citrus fruits are high in vitamin C. This supplement promotes significant hair growth in women with temporary thinning hair.

Satab Gnana /


Meat is a good source of various nutrients which are essential for healthy, strong hair. It is especially rich in iron which helps red blood cells to deliver oxygen to all cells in the body, including hair follicles. Although the correlation between iron deficiency and hair thinning is still a debating issue, a reduction in hair loss has been demonstrated in patients receiving oral iron therapy.

What you eat can have a huge impact on the health of your hair. Lack of micro and macro nutrients and unbalanced diet can slow down hair growth or even cause hair loss. Fortunately, small changes to your plate can make big changes in your life. Try adding some of these healthy but tasty foods for hair growth, trust us, you won’t regret it.

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Other Options for Promoting Hair Growth

Although food is the best source of vitamins for hair health, you may still need extra help to kick-start your hair restoration. This is where hair supplements come into play. Even if you sleep regularly, drink plenty of water, eat your veggies and mind your own business, you should still be incorporating vitamins into your hair care routine. Nutritional supplements are great for those who are experiencing hair loss, hair thinning, or for those who just want thicker or longer hair. And best of all, you can experience healthy hair, nails and skin on a budget.

The fight against hair loss is often long-lasting and requires perseverance and maintenance, and some of our SHEDAVI favorites have proven to be the best allies at home. Want to know who they are? Keep reading.

Hair Growth Vitamins

This all-natural herbal vitamin significantly promotes hair health. Rich in B vitamins, minerals, fatty acids and protein-building nutrients, these vitamins promote the health, elasticity, thickness and growth of your hair and nails.

Hair & Scalp Growth Elixir Oil

Consisting of over 20 essential oils, this oil mixture supports and promotes your hair and scalp for growth, thickness and strength. A few drops of this magic oil will help rid your scalp of dandruff and help prevent split ends. Best of all, massaging your scalp with this oil stimulates circulation for the growth of bald spots. This featherweight oil can be used by all hair types.

Hair Growth Starter Kit

A bundle consisting of Hair Growth Vitamins and Hair & Scalp Growth Elixir Oil will be your ally on your healthy hair journey. If you want gorgeous hair, the combination of these two Shedavi products is ideal for you.

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