In today’s article, I will talk about the 20 best foods for natural hair growth. I am sure you know the famous proverb “you are what you eat,” and I think this is true because your diet has significant effects on your health, especially on your skin and hair.

A lack of nutrients like vitamin A, B, C, D, E, iron, protein, biotin, and omega-3 fatty acid can slow down hair growth. One study shows that a lack of essential nutrients can even cause hair loss.

According to the Centers for Disease Control and Prevention (CDC) and American Hair Loss Association, hair loss affects over 35 million male and 21 million female individuals in the U.S.

Among them, 20% of people are under the age of 30, which means every 1 in 5 Americans suffers from hair loss. The likelihood that male individuals suffer from baldness increases with age.

Everyone wants healthy, shiny, and strong hair. However, as people grow older, the probability of hair loss increases. A 2005 study highlighted that hair loss could cause stress and anxiety. Your hair grows around 1.25 cm or 0.5 inches per month and 15 cm or 6 inches per year. Hair growth primarily depends on various factors, such as genetics, health, age, and diet.

Although people can’t change genetics and age, they can control their diet to improve their overall health and wellbeing, and that includes hair growth. Eat foods that lack the right nutrients can cause hair loss.

In contrast, consuming a balanced diet with essential nutrients can promote hair growth. Without further ado, let me talk about the 20 best foods for natural hair growth. Read on!

Best Foods for Natural Hair Growth

Undoubtedly, hair is your crowning glory, and it’s your right to improve your hair health if it is weakening or not to your satisfaction. Although there are hundreds of traditional and modern ways to regrow your hair, foods for natural hair growth is free from side effects. The following food items lead to natural hair growth and enhance your overall physical health and mental wellbeing.


Eggs are a rich source of protein and biotin, two nutrients that can increase the likelihood of natural hair growth. A recent study shows that consuming the right amount of protein is essential for natural hair growth.

Researchers highlighted that hair follicles contain proteins, and a lack of such nutrients can lead to hair loss. That’s why it is crucial to eat at least one egg daily or every two days to get enough proteins.

Biotin is another essential nutrient required for natural hair growth. The nutrient plays a key role in keratin production, a protein that keeps rejuvenated hair cells. Although you can find many biotin supplements on the market, the best way to get biotin is through food items like eggs.

Research also shows that consuming more biotin can improve hair growth in individuals with a deficiency of this nutrient. Eggs are likewise an excellent source of other nutrients, such as selenium and zinc.

These two nutrients have a significant role in keeping your hair healthy. Zinc maintains oil glands around hair follicles to keep them moisturized. Considering the eggs’ benefits, I must say they are one of the best foods for natural hair growth. You must consume eggs regularly to keep your hair rejuvenated and strong.

Sweet Potatoes

Your body converts beta carotene into essential vitamin A nutrient, which protects against dull and dry hair. Beta carotene encourages your scalp glands to produce sebum, an oily fluid that prevents hair from dryness.

Although there are many rich sources of beta carotene, such as mangoes, cantaloupe, pumpkin, and carrots, research highlights that sweet potatoes are the best foods for natural hair growth.

Sweet potatoes contain high quantities of beta carotene, which promotes the vitamin A conversion process to encourage hair growth. A medium sweet potato is about 114 grams and has higher levels of beta carotene to provide four times more vitamin A to your body. Vitamin A plays a key role in sebum production and keeps your hair healthy and strong.

It also speeds up the rate of hair growth and encourage thicker, stronger, and rejuvenated hair. Consuming sweet potatoes can prevent hair follicles from regressing and improve their overall function. Remember, sebum oil protects your hair from external factors that cause dehydration. It maintains the suppleness of the scalp and hair.


Berries are one of the best foods for natural hair growth because they are packed with beneficial vitamins and compounds that keep your hair healthy. Barriers contain vitamin C, which has excellent antioxidant properties.

These compounds protect your hair follicles against free radicals, which are harmful molecules. When you eat berries, free radicals will naturally exit your body into the outside environment.

For instance, 144 grams or one cup of strawberries provide 141% of vitamin C daily. Your body utilizes vitamin C to produce several proteins, including collagen, strengthening your hair and preventing it from brittle and breakage.

Vitamin C is an essential nutrient that facilitates the absorption of iron from your diet. Because low iron levels in your body can lead to anemia that indirectly hair loss, consuming berries can prevent this problem, leading to a healthy and rejuvenated scalp.

Fatty Fish

Mackerel, herring, and salmon are some of the best foods for natural hair growth. These fatty fish can promote hair growth and protect your scalp from dryness. The reason is that fatty fish contains higher quantities of omega-3 fatty acids, improving hair growth.

A clinical study with 120 women as participants found that fatty fish consumption enhanced their scalp health and promoted hair growth. The study highlighted that fatty fish is a rich source of omega-3 and omega-6 fatty acids that increased hair density in all 120 women.

Similarly, it contains essential antioxidants that reduce hair loss in both men and women. Another research study highlighted that taking a fish oil supplement could minimize hair thinning and increase hair growth.

A growing body of research evidence shows that omega-3 fatty acids are directly proportional to hair regrowth in men with alopecia areata and pattern baldness. However, more research is needed to confirm the validity of omega-3 fatty acids for natural hair growth in diverse populations.

Moreover, fatty fish is an excellent source of other vitamins and compounds, including selenium, protein, B vitamins, and vitamin D3, which promote strong and healthy hair in both men and women. Fatty fish like salmon is widely available on the market, but you can also purchase it online.


Leafy green vegetables are beneficial for natural hair growth. Spinach is a green vegetable loaded with nutrients like vitamin A, vitamin C, iron, and folate, promoting healthy hair growth. Vitamin A plays a key role in sebum oil production, which helps moisturize the scalp to keep your hair healthy.

One cup of spinach is about 30 grams and provides 54% of vitamin A to fulfill your daily needs. Iron is an essential nutrient for your hair growth. The interesting thing about spinach is that it provides a plant-based iron to your scalp and hair.

Iron likewise helps red blood cells to carry more oxygen to your scalp. It improves your metabolism, maintains your homeostatic levels, and helps in hair cell repair. Because iron deficiency is directly linked to hair-related issues, eating spinach can help you avoid this problem.


Nuts are tasty and contain a wide range of essential nutrients that can naturally promote hair growth. Nutritional facts show that 28 grams or one ounce of almonds provide 37% of your daily vitamin E needs.

Besides vitamin E, eating nuts mean getting B vitamins, fatty acids, and zinc. These nutrients maintain your overall metabolism and reduce risk factors associated with hair loss. Nuts also reduce inflammation in your tissues and lower the risk of cardiovascular diseases. I recommend eating nuts at least 3-4 times a week.


Seeds offer a large number of nutrients to your body. The interesting fact about seeds is that they do not contain higher calories. Most people worry about their weight and tend to consume food that is beneficial for their bodies and hair.

Because seeds offer many nutrients, the most specific ones are zinc, selenium, and vitamin E. I have already mentioned how these nutrients benefit your scalp and hair. Research shows that 28 grams or one ounce of sunflower seeds can fulfill 50% of your daily vitamin E needs.

At the same time, these seeds contain B vitamins, which can promote natural hair growth. Besides, certain seeds like chia seeds and flaxseeds are excellent sources of healthy fats, such as omega-3 fatty acids.

Research highlights that 28 grams or one ounce of flaxseeds provide 6,338 milligrams of omega-3 fatty acids. Remember, seeds offer three times more omega-3 fatty acids than fish like salmon.

However, omega-3 fatty acids in fish are more beneficial than those found in flaxseeds. Anyway, I recommend consuming a mixture of seeds a few times a week. You can buy seeds at your local grocery store or online.


Another source of essential fatty acids, avocados, are nutritious fruits that promote natural hair growth. Considering the high levels of vitamin E that avocados have, I have no doubt saying that these are the best foods for natural hair growth. It is because vitamin E facilitates cellular processes in the scalp and allows it to rejuvenate hair.

Research shows that 200 grams or one medium avocado can fulfill 21% of the vitamin E needs on a daily basis. Like vitamin C, vitamin E is an essential antioxidant that plays a key role in reducing oxidative stress on your scalp. Similarly, it neutralized free radicals and helped promote natural hair growth.

A recent study concluded that participants had 34.5% more hair growth after eating avocados for eight months. The growth rate was double in participants who consumed avocados than those who took vitamin E supplements. Researchers argue that avocados are better than commercially produced vitamin E supplements.

Vitamin E likewise protects certain areas of your skin, like your scalp, from damages caused by oxidative stress. Remember, damaged skin can lead to poor hair quality and a reduced number of follicles. Avocados also contain omega-3 fatty acids that help in sebum production and follicle strengthening.


Oysters are one of the best foods for natural hair growth because they have higher zinc quantities and other essential nutrients. Zinc is a great mineral for your hair and enables your hair cells to trigger the repair cycle. Thus, it increases your likelihood of hair growth and reduces the chances of baldness.

When your body lacks adequate zinc, it leads to the production of telogen effluvium, which causes hair loss. A growing body of research evidence highlights that zinc supplements can stop hair loss in men.

However, when you take higher quantities of zinc, it can lead to hair loss. Although this is a little strange, it is crucial to know that a balanced diet is key. Another reason I discourage zinc supplements is that they are not natural. Instead of supplements, you can consume oysters, which provide healthy zinc quantities to your body.

Sweet Peppers

I have mentioned several times in this article that vitamin C is helpful for your scalp and hair. It is a natural antioxidant that fights against free radicals and reduces the effects of oxidative stress on your hair cells. Sweet peppers are a rich source of vitamin C, and several studies have confirmed the efficacy of peppers in promoting natural hair growth.

Research highlights that one yellow pepper provides five times more vitamin C than citrus fruits like orange. Vitamin C plays a key role in collagen production and promotes hair growth. Variants of vitamin C found in sweet peppers can strengthen hair strands.

Oxidative stress is caused by free radicals, especially when they attack the natural antioxidant defense mechanism. As a result, your body undergoes various changes, including hair graying.

Consuming sweet pepper can increase vitamin A levels and mitigate oxidative stress effects. Vitamin A speeds up hair growth and stimulates sebum production to keep your hair healthy. Thus, it is one of the best foods for natural hair growth.


Although animal proteins can help promote hair growth in men and women, recent studies show that beans provide plant-based proteins to your scalp. These proteins are more effective than animal-based proteins.

Research indicates that beans are a great source of zinc that helps in hair growth and repair of follicles. A 100 gram or 3.5 ounces of red or black beans can fulfill your daily zinc needs. Black beans provide 7% of zinc to your body to help encourage scalp rejuvenation.

Moreover, beans are inexpensive food items and widely available on the market in all seasons. You can even buy beans online. However, I recommend purchasing beans from your local market because they are high-quality.


Shrimp is one of the most popular shellfish and the best foods for natural hair growth. It is a rich source of essential vitamins and minerals that help encourage follicle health and hair growth.

For instance, shrimp provides your body with B vitamins, iron, vitamin D, and zinc. One hundred grams of shrimp or 3.5 ounces of shellfish fulfills your daily vitamin D needs. Shrimp provides 38% of your daily vitamin D needs, unlike other food items.

Many research studies have highlighted the benefits of vitamin D for hair growth. A recent study showed that vitamin D deficiency caused hair loss in men. Although people believe that shrimp is low in fat, the fish provides a reasonable amount of healthy omega-3 fatty acids, which improve hair growth.


Here is my favorite food item that I enjoy a lot. I didn’t know meat can help promote natural hair growth. However, when I researched it, I found that meat, like other food items mentioned above, can provide many essential nutrients to aid hair growth.

Meat is one of the rich sources of protein that strengthen hair follicles and trigger cellular repair mechanisms. A 3.5 ounce or 100 grams of cooked meat or steak can provide 29 grams of proteins, which I think is enough to nourish your body.

Likewise, red meat is a great source of iron that readily absorbs in the body. Iron is an essential mineral that allows red blood cells to supply more oxygen to all parts of the body, including the scalp and hair follicles. Moreover, Iron deficiency can cause hair loss, so it is crucial to consume more red meat to eradicate the lack of iron. That way, you can mitigate the risk of hair loss.


One study found that soybean contains compounds that could promote natural hair growth. Among them, spermidine is the best compound found abundantly in soybeans. The compound nourishes your scalp and increase sebum production.

A recent study of 100 healthy individuals concluded that spermidine-based supplements could activate hair follicles and encourage the anagen stage of hair growth to stay active for a long time. When your hair follicles remain in this phase, it will lead to shinier, healthier, and stronger hair.

Another test-tube study shows that spermidine can reduce oxidative stress on your scalp and increase the cellular repair process to promote hair growth. Although the preliminary research is promising, I suggest consulting your nutritionist or doctor before taking spermidine supplements. However, you can eat soybeans as they are great foods for natural hair growth.


Peach is the powerhouse of vitamins and minerals, such as protein, fiber, potassium, vitamin A, and vitamin C. Peaches are easily available, and there are many ways you can add these fruits to your diet. For instance, you can toss a few peaches into the juicer with bananas to make a delicious smoothie.

You can also whip up a glass of peach iced tea on the hotter day of the summer. Besides, peaches taste awesome in salads, and if you want to get the most out of them, toss them in with lettuce, hazelnuts, and rocket leaves. Don’t forget to drizzle some olive oil to improve the salad’s taste and efficacy.


Oranges prevent hair loss in both men and women. These fruits are a rich source of vitamin C and have excellent antimicrobial, antifungal, and antioxidant properties. Because vitamin C deficiency can lead to follicle damage and hair loss, it is essential to consume oranges for vitamin C intake. As a result, vitamin C will increase collagen production and strengthen your hair.

Therefore, I suggest picking up some fresh oranges from your local fruit market and make a super healthy salad by mixing oranges and beetroots. Don’t forget to add some sweet honey, walnuts, and spinach. Some research studies show that vitamin C found in oranges can reduce hair loss and promote follicle health.


If you want to increase the volume of your hair, look no further than apples. Everyone knows that eating one apple a day can keep the doctor away. Although it is an old proverb, whatever it tells is the truth. Apples are the healthiest snacks that many people munch on with impressive health benefits.

Apples increase keratin production in your follicles and make your hair healthier, stronger, and shinier. If you want your hair to appear full and smooth, eat a few apples every day. Apples can also reduce cholesterol levels in your body and mitigate the effects of acid reflux while protecting your digestive health.


Pomegranates are one of the best foods for natural hair growth. The fruit is packed with essential nutrients and minerals, including antioxidants, to strengthen your hair and keep the scalp strong.

I love consuming pomegranate smoothie every day in the morning. It is a great way to start my day with a dose of healthy antioxidants that keeps my skin refreshed and hair shinier. I also like sprinkling pomegranates on yogurts and salads. You should do the same if you want your hair to appear fuller, smoother, and more lustrous.


There are many reasons why people eat mangoes, especially in the summer seasons. It is a staple food in many American households. Mangoes are a rich source of pectin, fiber, and vitamin C content. Pectin, in particular, is a perfect ingredient that promotes healthy skin and encourages hair strengthening.

Mangoes are also known to control higher cholesterol levels in the blood. The benefits of mangoes on the hair are well known. For instance, it can make your hair tangle-free, smoother, and shinier. Remember, the fruit is an effective and safe bet for a nourished scalp.


Last but not least, dates are one of the best food for natural hair growth. Dates are traditionally known for a wide range of skin and hair benefits. Not only do dates provide essential nutrients, but they also have higher levels of minerals like iron that prevents your hair from breakage.

The iron in dates ensures adequate blood flow to your scalp, which eventually strengthen your hair follicles and stimulate hair growth. Experts recommend consuming at least 2-3 dates daily to promote hair growth.

Foods for Natural Hair Growth – Final Words

One of the most effective ways to improve your hair growth is getting all the essential nutrients. For example, these include omega-3 fatty acids, vitamins A, B, C, D, E, K, fiber, folate, potassium, zinc, magnesium, iron, and many others.

Although many commercial hair products, including serums, shampoos, conditioners, and gels, claim to include natural ingredients, they contain harmful ingredients, such as parabens, sodium chloride, alcohol, sodium Laureth sulfate, and synthetic fragrances. Instead of using commercial skin and hair products, it is wise to eat healthy foods for natural hair growth. Good Luck!