foods to eat for healthy hair|Best diet for hair growth 2023

Last Updated on February 2, 2023 by Dr Bucho

foods to eat for healthy hair
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foods to eat for healthy hair: Nearly everyone wishes are if they had long, thick, lustrous hair, but not everyone is able to achieve this. Naturally, it’s necessary to maintain good hair, but it’s also essential to pay attention to your food. Your hair will remain healthy, strong, and lustrous if you eat well. You can prevent hair loss by watching what you eat.

You could notice the impacts on your hair if you don’t consume enough of a certain nutrient. However, a variety of factors, including as age, general health, genetics, environmental exposure, drugs, and diet, affect how quickly the hair develops and how healthy it is. Even while you have no control over some elements, such as age and heredity, your diet is probably one that you have greater control over.

Impact Of Nutrients On Hair Growth

To sustain healthy hair growth, nutrients are necessary. Hair loss and other hair-related issues may result from a nutritional shortage. According to studies, a lack of nutrients including iron, biotin, riboflavin, vitamins B12 and D, biotin, and other vitamins and minerals may contribute to hair loss. Your skin, hair, and nails are all significantly influenced by essential fatty acids, notably omega-3s. The cycle of growth and cellular turnover in hair follicles are significantly influenced by the vitamins and minerals we consume.

Hair Loss Causes and Reasons

Numerous factors can contribute to hair loss, including baldness and visibly thinning hair.

  • Hair loss on the scalp and other regions of the body is brought on by the autoimmune condition alopecia areata.
  • Tight hairstyles that pull on the hair and harm the hair follicles are the root cause of traction alopecia.
  • Stress or hormonal fluctuations can cause a transient kind of hair loss called telogen effluvium.
  • Male or female pattern baldness, which is brought on by a confluence of hormonal and genetic variables, is often referred to as androgenetic alopecia.
  • As a side effect, some drugs, including blood thinners, birth control, and antidepressants, can also result in hair loss.

List of foods to eat for healthy hair

1. Biotin Rich Eggs

best diet for hair growth

Eggs are an excellent source of protein and biotin, the protein that stimulates collagen production. and in this way an increase in collagen synthesis improves hair strength and thickness. Biotin, on the other hand, is an essential part of hair and its intake promotes hair growth. Eggs also contain iron which improves blood circulation and strengthens hair strands. Other essential nutrients in eggs that benefit hair include zinc, vitamin A, vitamin D, and lutein. Due to these benefits, eggs are considered as one of the best foods for hair growth.

Keeping it into consideration that ingesting a lot of Biotin can affect the outcomes of tests used to identify and treat a variety of illnesses.

 2. Avocados

benefits of avocado

Avocados are tasty, wholesome, and a great source of healthy fats. such as monounsaturated and polyunsaturated fats. These fats can help moisturize the hair, keeping it soft and shiny. They also have a lot of vitamin E, which guards the hair follicles against oxidative damage. The growth of your hair is supported by each hair follicle, which has its own blood supply. The blood flow to the hair follicles can be improved to promote hair growth.

Avocados are rich in potassium, vitamin B, and folic acid in addition to vitamin E, which all help to thicken and promote hair development. The avocado keeps the pH balance and oil levels of the scalp in check, preventing clogging of the hair follicles and preserving the strength and vitality of the hair.

3. Green Leafy Vegetables

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The minerals found in green leafy vegetables are beneficial for healthy hair growth. Green leafy vegetables are a good source of potassium, folate, carotene, vitamin A, and C. The body receives keratin from green leafy vegetables, which support hair follicles. Iron, a vital mineral that delivers oxygen and minerals throughout the body, is abundant in green leafy vegetables. Low iron levels prevent hair follicles from receiving adequate nutrition, which slows down hair development and weakens hair.

4. Carrots

diet plan for hair growth
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Vitamin A is abundant in carrots and is beneficial for your hair in a variety of ways. Vit A is essential for developmental body cells, including cells of hair, It is therefore the ideal food for promoting rapid hair growth. Additionally, it increases the production of an oily secretion of the sebaceous gland, which maintains the hair nourished and healthy. Additionally, studies have shown that eating carrots can reduce brain blood flow and delay hair greying.

5. Fatty fish

diet plan for healthy hair

Salmon, mackerel, sardines, and other fatty fish are good sources of various nutrients necessary for healthy hair growth. Omega-3 fatty acids, which are crucial for preserving the health of the scalp and hair, are found in abundance in fatty fish. Omega-3 fatty acids might aid in moisturizing the hair to maintain it silky and glossy. Vitamin D, which is essential for the development and maintenance of hair follicles, is also present in fatty fish. Vitamin D insufficiency can cause hair loss and impede hair growth. Protein, selenium, vitamin D3, and B vitamins are all abundant in fatty fish, and these nutrients may support the growth of strong, healthy hair.

6. Vitamin C Rich Citrus Fruits

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Vitamin C is abundant in citrus fruits including lemons, oranges, berries, and grapefruits. In addition to being a great source of vitamin C and collagen, These Citrus Fruits also strengthen hair. Collagen formation is increased, and scalp circulation is enhanced by vitamin C. Antioxidants can aid in defending hair follicles from injury caused by dangerous molecules known as free radicals. These chemicals are naturally present in the environment and the human body. Additionally, it facilitates iron absorption, which enhances scalp blood flow, promotes hair growth, and provides the necessary nourishment.

7. Mixed Nuts and Seeds

foods to eat for healthy hair

Nuts, such as flax seeds, pumpkin seeds, walnut seeds, and almonds. Nuts are delicious, practical, and full of nutrients that are vital for healthy hair growth. They are rich in Omega-3 fatty acids, which keep hair moisturized and strong while also increasing thickness. Zinc is another mineral found in nuts and seeds that helps to maintain healthy hair by boosting immunity and cell growth. In addition to promoting hair development, nuts have been associated with a number of other health advantages, such as the lowered risk of heart disease and inflammation.

8. Oysters

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Oysters are high-protein food that is low in calories and fat. Additionally, they contain a lot of minerals like zinc, iron, and selenium. The vitamins B12, B6, C, D, and E are also present. Oysters are One of the best food sources of zinc .The mineral zinc supports the cycle of hair growth and restoration. Telogen effluvium, a common but reversible kind of hair loss brought on by a lack of minerals in the diet, may be facilitated by a lack of zinc in the diet.

9. Other Foods Include

  • Sweet peppers: Sweet peppers are a great source of vitamin C, which is high in antioxidants and may help with hair growth.
  • Beans: Beans are a fantastic plant-based source of protein, which is necessary for the development of new hair.
  • Soybeans: Soybean chemicals may encourage hair development. Spermidine, which is one of these substances that is prevalent in soybeans,
  • Meat: Meat protein promotes hair follicle healing, growth, and strength.
  • Whole Grains: Iron, zinc, biotin, and vitamin B are all present in whole grains. A vital component of amino acids, which are the body’s building blocks, is biotin.

Foods That Cause Hair Loss

The foods that may lead to damaged hair.

  1. Sugar: Poor blood circulation results from eating sugar. Your blood’s ability to get all the way up to your hair follicles becomes more challenging if your circulation is compromised.
  2. Mercury: Without a doubt, Fishes like swordfish are a fantastic source of protein. But also rich in mercury, which is one of the leading causes of hair loss. fishes like Mackerel and Tuna are rich in mercury
  3. Dairy: Dairy products have a high glycemic index and boost testosterone production. This is just one of the many causes of hair loss.
  4. Refined Carbs: Refined carb Foods like refined carbs found in bread, cakes, pizzas, pasta, and other baked goods disable your body’s stress-resistance mechanisms. So if you already have hair loss due to stress, These foods won’t help.
  5. Alcohol: Your hair loses moisture when you drink alcohol. Insufficient moisture causes your hair to become brittle and damaged
  6. Carbonated Drinks: These Drinks cause your blood sugar to rise, which then impairs blood flow and reduces the nutrients reaching your hair follicles, which results in hair loss. Source: Pantene


In other words, eat more antioxidant flavonoids to strengthen your hair follicles and acquire thick, healthy hair. Your diet’s nutrient-dense meals can increase the health and thickness of your hair. Consuming foods high in iron enhances blood circulation, which enhances the supply of nutrients to hair follicles. Foods high in protein also promote thick, healthy hair. Some vital nutrients, such as biotin, iron, vitamin E, and vitamin c, can have a significant impact and work their magic on your hair strands.

Frequently Asked Questions(FAQ)

Is hair loss permanent?

While some hair loss causes can be treated and prevented temporarily, others are irreversible. The skin’s hair follicle, which is the part that houses and grows individual hairs, suffers from growing damage, which leads to permanent hair loss.

How can I stop my hair loss?

Take in more protein. Your hair development may be impacted if you don’t get enough protein daily.
ingest vitamins. Consult A doctor to discuss about your hair problems

Which food is good for hair fall control?

Foods with low glycemic Index, foods with refined carbs(Breads, Bun ) , High in sugars(Carbonated drinks), Alcohol, fishes having high mercury ratio like swordfish, mackerel etc

Disclaimer: This blog solely contains information that is designed for education and awareness, including but not limited to text, pictures, photographs, and other content. Nothing on this site should be used as a replacement for professional medical advice, diagnosis, or care. Before relying on the information, it is always advisable to speak with a doctor. For any potential risk to any visitor or reader, neither the author nor This Blog accepts any liability.

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