Proper Nutrition for Hair Growth

Thick, silky, and beautiful hair is the dream of every woman. To achieve this, we actively use different shampoos, conditioners, hair masks, rinse our hair with herbal infusions and rub oils. But sometimes, despite all the tricks, the hair remains weak, dull, and lifeless; it falls out and grows slowly.

Today we’ll discuss another important aspect to obtain healthy and thick hair. This is, of course, about proper nutrition for hair growth.

food that boost hair growth

If you do not eat properly, you will not be able to cure your hair. The lack of vitamins and nutrients negatively affects the hair. It becomes dull and gets greasy rather quickly. Due to the fact that the follicles get fewer nutrients, they become weaker, therefore the hair begins to fall out, the ends become split, and the hairstyles look unkempt even after washing.

Proper nutrition can solve the problem. If you know what products promote hair growth, you can achieve noticeable improvement in its quality. But you will have to stick to the right diet all the time.

In this article, we consider the following:

  1. Signs that Indicate you Need to Revise your Diet
  2. Golden rules for healthy hair
  3. What food improves hair growth?

Signs that Indicate you Need to Revise your Diet

We will consider the basic signs that indicate that you need to pay attention to what you eat. A poor condition of the hair is not the only a consequence of malnutrition.

Dull and Poorly Hair Growth

If the hair has lost its luster, there is a lack of iron or proteins in the body.

Tip: add vegetables, legumes, and cereals to your diet. You can also eat nuts and cabbage. These foods are rich in essential proteins, which are good not only for your hair but also for your nails.

Lack of Energy

Dehydration, as well as the lack of iron and carbohydrates in the body, can cause fatigue and lack of energy.

Tip: include iron-rich foods in the diet (oatmeal, spinach), drink at least 1.5 liters of water a day and choose foods with complex carbohydrates.

Depression, Low Spirits & Memory Loss

If you are depressed and you find no reason for it, it means that there is a lack of folic acid and B vitamins in your diet.

Tip: add beans and fresh herbs to your daily diet (foods with folic acid), as well as bananas and asparagus (they contain vitamin B6). Vitamin B has a positive influence not only on the state of memory but on the human intellect in general.

The Pronounced PMS

If the period on the eve of your menstruation is noted by a regular change of mood, bloating, headaches and other symptoms of PMS, perhaps, there is too much sugar and an insufficient amount of “female” microelements, i.e. magnesium and calcium.

Tip: replace the sweets with cereals and legumes (they contain magnesium), as well as with milk and fermented milk products, which contain a lot of calcium.

Dry Skin

Dry and flaky skin is a sign of lack of vitamin A.

Tip: eat herbs, as well as carrots, apricots, cantaloupes. They are rich in vitamin A.


The constant desire to eat something may be associated with excess calories or a deficiency of fiber.

Tip: products with high water content (fruits, vegetables, soups, and stews) will help you get rid of the feeling of hunger. Try to take protein-rich foods with fiber — this combination will give you the feeling of satiety for a long time.

Golden Rules for Healthy Hair

Here are a few tips on hair care products, as well as on how to accelerate hair growth.

woman with long beatiful hear

1. Choose healthy fats. Some fats are necessary for a healthy lifestyle and for healthy hair growth. Fats contribute to the production of healthy hair and skin.

  • Fats help to absorb vitamins and minerals from the products you eat, which are necessary for healthy hair growth, including vitamins A, D, E and K.
  • Choose healthy fats. Exclude saturated fats, trans-fatty acids and hydrogenated fats from your diet. Ingest Omega-3, which is contained in fish and vegetable fats.
  • For the same reason, it is good to take a complex of vitamin B, containing fish oil.

2. Make sure that your diet contains enough iron and zinc. Iron and zinc, along with other vitamins, are necessary for the growth of long, healthy hair.

  • Iron is responsible for the delivery of oxygen to the cells, starting with fingertips and finishing with hair follicles (that is why blood smells like iron). Eat beans, lentils and soy products, such as tofu.
  • Zinc helps to repair tissues and provide proper work of the sebaceous glands around the hair follicles. You can find zinc in the roasted pumpkin and squash seeds, dark chocolate and cocoa powder.

3. Try to perform the following procedures as rarely as possible: perming, chemical or mechanical straightening, curling, bleaching and hair coloring. All this can lead to very serious damage and will change the structure of hair. The excess heat from a hair dryer or irons can burn hair, so dry your hair naturally whenever possible.

4. Get rid of the physical agents of stress. Surgeries, severe traumas, and other things may slow the growth of hair or even cause hair loss. In these cases, there is a possibility that the hair will not grow for about three months because the body sends its resources to restore the damaged cells.

  • Identify the agents of stress and let your body cope with them. Once you get better, your hair will grow back.
  • Anemia, impoverished blood and thyroid disorders are also the physical agents of stress, inhibiting hair growth. These disorders are easily detected by an inexpensive blood test. If you suspect one of the above-mentioned disorders, talk to your doctor.

5. Make sure you have no infection. Infections of the scalp, caused by the ringworm, can damage the scalp and slow down the natural hair growth. If you suspect that you have an infection of the scalp (and not just dandruff), visit your doctor for an antifungal drug before discussing the products to improve hair growth. In most cases, after getting rid of the infection, the hair growth is restored.

What Foods Improve Hair Growth?

Hair follicles, as well as all the structures of our bodies, need a daily influx of nutrients. So, you need to include at least one healthy product in a sufficient amount in your diet every day.

product for better hair growth

To make sure that the new system of nutrition will give quick results, nutritionists recommend avoiding canned food and snacks. Lean meat promotes hair growth, so do not replace it with sausage. When it comes to fermented milk products, only sour milk or yogurt with a short shelf life have beneficial properties. And the products that can stay on the shelves for months and do not deteriorate are definitely not healthy as they contain lots of preservatives. Avoid fast food restaurants, as you really don’t know what’s inside the food. Eat clean, plenty of fresh whole foods; you will feel better inside and out!

To begin eating properly and to make your hair grow faster, pay attention to the following food group products:

      1. Meat and poultry
      2. Fish
      3. Dairy products
      4. Cereals
      5. Nuts and legumes
      6. Vegetables and root vegetables
      7. Herbs
      8. Eggs

It should be noted that the above-mentioned products will be beneficial if they are cooked properly.

Meat & Poultry

Fresh meat and poultry are a source of protein and amino acids, which are well absorbed by the body. Probably, everybody knows that protein is the main building blocks of our body. Hair shafts are composed of particular protein (keratin). To achieve better hair growth, take care of sufficient amounts of protein in your diet.

Experts recommend eating meat products at least 3 times a week. The healthiest and those that contribute to a maximum absorption of nutrients are boiled and steamed meat dishes. Another important component, which meat is rich in, is iron. It is also essential for faster hair growth, and it improves blood composition (increases hemoglobin). Hemoglobin provides the entire body with oxygen, and when the scalp is well supplied with blood, the hair begins to grow faster.

So that meat products benefit you and your hair, eat boiled, stewed or steamed foods. Grilled and fried meat contain too much fat and cholesterol and brings only harm.

Great news for vegetarians: soy is the best source of vegetable protein. Its advantage is that it does not contain harmful cholesterol, adrenaline, and hormones that are present in meat. Vegetable protein is absorbed much more easily than animal protein.


Oily fish is a source of omega-3 unsaturated fatty acids. It is difficult to name even one more product, which contains much of this component. If your diet is poor in fatty acids, the scalp becomes dry or, on the contrary, too greasy, itching and dandruff appear, and along with this increased hair loss begins. Therefore, to preserve the health of your hair follicles, eat fish as often as possible.

200 grams of fish provide half of the daily requirement of protein and the full dose of essential amino acids.

Fish also contains a lot of protein, phosphorus, zinc and vitamin B12. If you do not want to eat red meat, or it is against your beliefs; eat fish instead of meat. It is healthy to eat boiled, fried, steamed or baked fish. Short roasting does not destroy its healthy properties because it does not destroy fatty acids. It is better to use linseed oil or olive oil for frying. Fill fresh salads with fish.

Tip: enter the tradition of regular fish days, because you need to incorporate fish into your diet at least 4 times a week for healthy hair.

Dairy Products

Fermented milk products promote hair growth most of all. Whole milk is worse absorbed by the body, and not everyone tolerates it well, so it is not necessary to consume an abundance of milk products — you can cook porridge with milk or add it to tea. But you can eat cheese and other fermented milk products in any amounts. Dairy products contain a lot of protein (casein) and a wide range of vitamins, especially B vitamins, which are important for hair growth and improving the hair structure.


Bread from whole grains, sprouted grains, flakes, which can be mixed with sour milk or yogurt and eaten instead of porridge, are a source of vegetable protein, zinc, selenium, potassium, magnesium, iron and B vitamins. All these contribute to hair growth and has a beneficial effect on the body: it leads to weight loss and releases vessels from cholesterol deposits. If you want cereals to bring the maximum benefit, it is better not to cook them and eat raw or half raw cereals. For this, they are soaked in water a few hours before a meal. Hard grains can be simmered a little so that they become softer, but do not boil them soft. Grind bran in a coffee grinder and add 1-2 tablespoons of it to various dishes every day.

It is healthy to eat bread with bran, which is a source of fiber that regulates bowel function, reduces the level of cholesterol in the blood. This contributes to better absorption of nutrients and overall improvement of the body. Bran is good for the hair due to the fact that it contains B vitamins, including biotin and panthenol.

Nuts & Legumes

Chickpeas, beans, lentils and beans are rich in vegetable protein, zinc, selenium, and biotin. All of these components are needed for hair strength and health. As to nuts; walnuts, cashews, and almonds are especially good. As well as fish, they contain a lot of omega-3 fatty acids and alpha-linolenic acid, the deficiency of which causes problems with the scalp.

It does not matter what nuts you prefer — whether walnuts, hazelnuts, almonds or cashews, all of them are good for your hair. Primarily because of biotin and vitamin E, which nuts are rich in, is even called the elixir of youth: it slows down the aging process of cells. Just a few nuts a day will help you to avoid hair breakage and loss and will make your skin look healthy. You better forget about waffles with chocolate but eat a handful of different nuts. Of course, they must be raw, not fried.

The more nuts you eat, the better it is, but only if you are not overweight and you do not have digestive problems. Those, who adhere to a low-calorie food system, may reduce the size of oily fish meals and exclude nuts, and replace the ingredients they contain with food additives.

Pay special attention to sunflower seeds. 100 g of this healthy product contain 5.2 mg of zinc. Together with vitamin B6 (which seeds are rich in), zinc works wonders: it restores hair color and luster, promotes hair growth.


If your hair grows very slowly, it definitely requires nutrients. To return to normal hair growth, you should eat a variety of different fruits. They contain a sufficient amount of beta-carotene and vitamin C.

The benefit of fruit for hair is as follows:

      1. They accelerate hair growth.
      2. They reduce oiliness.
      3. They strengthen your hair.
      4. They stop hair loss.
      5. Dandruff will disappear.
      6. Dryness will cease to exist.

But not all fruit can help solve the problem of slow hair growth. For faster hair growth, eat the following fruits:

    • persimmon;
    • apples;
    • citrus.

    Vegetables & Root Vegetables

    It is recommended to eat raw vegetables to strengthen hair and for hair growth, as they contain a lot of beneficial microelements and vitamins, as well as have a positive effect on the excretion of toxins from the body and stimulate peristalsis due to the presence of fiber in sufficient amounts. Carrots and raw cabbage are perfect for this. Cosmetologists advise to eat them with the peel for the best effect.

    Carrots provide a lot of carotenes, a precursor of vitamin A, as well as vitamin A itself, one of the key elements that make your hair strong. Cabbage, i.e. green head cabbage, cauliflower cabbage, broccoli, etc., represents indispensable products. The more cabbage you eat, the more vitamins U, C, and E you get.


    Try to include more green leafy vegetables in your diet. They provide a lot of elements that promote hair growth:

      • practically the entire range of vitamins:
      • iron;
      • calcium.

      All of these components are necessary for the scalp to produce an optimal amount of sebum, which is a natural hair conditioner and protects hair from damage. Also, it strongly nourishes the hair roots. The herbs can be used as a side dish with meat and fish dishes — these products are well combined.

      The leaves of spinach contain a complex of vitamins (B vitamins are presented in full) and a lot of protein. It is prescribed for anemia because of the great amount of iron in it. According to the content of minerals, it is the first among the vegetables! Spinach is the best flavor for soup and a wonderful side dish to eat with meat.


      Apart from protein, eggs contain many other valuable components, such as:

        • phosphorus;
        • calcium;
        • potassium;
        • vitamins A, B, and D.

        If you want your hair to be healthy, eat eggs in reasonable quantities. Remember that egg yolk contains cholesterol.

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