34 Best Foods, Fruits & Vegetables for Hair Growth Benefits & Nutrition

We always dream of having long, thick, and healthy hair. A lot of hair care companies are boosting their product and advertising to improve our hair health. But in actuality, your hair gets nourishment from inside. A balanced diet is all that you need to have strong and healthy hair. Foods that are rich in protein, omega 3 fatty acid, Vitamin C, Vitamins B-complex, and iron can essential for hair growth. So, it is necessary for you to wisely choose the foods for hair growth, without wasting your money on fake hair care products.

Best Food for hair Growth

To make things easier for you we consulted some nutritionists and prepared this list of the best food for hair health. Whether you are a vegetarian, non-vegetarian, vegan, or eggetarian, you can find something to boost your hair growth.

34 Foods for Hair Growth

Do you want thick, luscious locks? Fortunately, the food you eat influences hair growth. Therefore, it is crucial to be mindful of your eating habits. Here are some foods for hair growth that you can eat for good hair health.

1. Eggs

Protein is the most important nutrient for hair growth, and eggs are the natural source of it. They are also rich in various micrograms of vitamin B that strengthen your hair. We are not done here, they also contain vitamin D which makes your hair strong and shiny.

egg

How To Use:- Mix egg with coconut oil & apply it directly to the scalp.

When To use:- Use it twice a week. Always apply the egg hair mask before showering.

Dosage:- 2 – 3 eggs per week is good for hair growth.

Nutrition:- 1. 100 g of the egg contains 87 IU of Vitamin D.

Tips:- Vitamin B12 content in 100g of eggs is 1.1 µg.

2. Peanut Butter

Peanuts and peanut butter both are super delicious and super healthy for your hair. Peanut butter is packed with protein, vitamin E, and a unique group of antioxidants that make boost hair growth. They are the perfect protein source for vegans.

Peanut Butter

How To Use:-  Apply peanut butter directly to your hair follicles for visible results.

When To use:- Use a peanut butter hair mask once a week.

Nutrition:- 100 g of peanut butter contains about 60% of DV of Vitamin E.

3. Chia Seeds

Soybeans are considered a vegetarian source of protein, but what if we say that chia seeds have 20% more protein than soybeans. Additionally, they are also rich in omega 3, fiber, and antioxidants that contribute to making your hair beautiful and shiny.

nutritious chia seed

How To Use:-  Mix ground chia seeds with coconut oil & apply it directly to the scalp.

When To Use:- Use it twice a week for excellent results.

Dosage – 1 – 2 tsp of chia seeds mixed with 2 tablespoons of coconut oil.

Nutrition – 100 g of chia seeds contains 34.4 grams of fiber.

Tips:-

  • 100g of chia seeds has an omega 3 content of 17.83 grams.
  • The protein content in 100g of chia seeds is 16.5 grams.

Also Read – Best Chia Seeds Brands

4. Flax Seeds

Just 1 ounce of flax seeds contains 6388mg of omega 3 fatty acid making this food good for hair. The combination of fatty acids with polyunsaturated fats in flax seeds nourishes your scalp and prevents dryness. You can consume it with chia seeds for better results.

flex seeds

How To Use: Apply flaxseed oil directly to your scalp.

When To Use: Use it thrice a week for hair growth.

Dosage– 2 – 3 grams of flaxseed oil is good for hair health.

5. Greek Yogurt

Greek yogurt is healthier than plain yogurt. It is rich in vitamin B5 and other B vitamins that are essential for healthy hair and skin. So, if you want beautiful locks then unsweetened plain yogurt. Moreover, it is a good source of protein and probiotics that maintain healthy hair.

Greek Yogurt

How To Use:- Add 1 tsp of olive oil to 1 cup of yogurt & apply it to your scalp.

When To Use:- Use it twice a week for excellent results.

Dosage:- 1 – 2 tsp of chia seeds mixed with 2 tablespoons of coconut oil.

Nutrition:- 100 g of chia seeds contains 34.4 grams of fiber.

Tips:-

  • 100g of chia seeds has an omega 3 content of 17.83 grams.
  • The protein content in 100g of chia seeds is 16.5 grams.

5. Almond Butter

If you like nut butter, then almond butter can be really beneficial food for hair growth. Like peanut butter, almond butter is also rich in protein and vitamin E, both lead to healthy, shiny, and lustrous hair. So, this is a delicious way of taking care of your hair.

Almond Butter Avocado

How To Use: Apply almond butter directly to your scalp.

When To Use: Use it once a week for wonderful results.

Nutrition – 16 g of almond butter has a protein content of 3.4 grams.

Tips:- 16g of almond butter has a vitamin E content of 4.16 g

6. Oatmeal

Oats are one of the popular and preferred breakfasts all over the world for their nutritional profile. Oats are rich in almost all those nutrients that keep your hair happy and healthy. This superfood contains protein, fiber, iron, omega 3 fatty acids, zinc, and polyunsaturated fatty acids that boost hair growth and make them thick and strong.

oatmeal

How To Use -Add 1 tsp of coconut oil & 1 tsp of olive oil to a bowl of oatmeal. Apply it directly to your hair.

When To use – Use it once a week for splendid results.

Nutrition –100 g of oatmeal contains 1.7 grams of fiber.

Tips:- 100g of oatmeal has an iron content of about 33% of DV

7. Lentils

Lentils are packed with folic acid which is necessary for stimulating the growth of red blood cells in your body. Red blood cells are responsible for supplying the required oxygen to your skin and scalp. Lentils can also boost hair growth.

lentils

8. Walnuts

The next on our list of the best food for hair growth is walnuts. Walnuts are packed with linoleic acid and alpha-linolenic acid that is essential for healthy hair. Deficiency of any of these can cause loss of scalp and eyebrow hairs, and can also lighten your hair.

walnuts

9. Chickpeas

Chickpeas have the same effect on your hair that lentils have. They are also a good source of folates that boost red blood cell growth and improve hair health. You can eat chickpeas as snacks or add them to the salad.

chickpeas

10. Spirulina

Spirulina is high in protein and hair-boosting magnesium and copper. This wonder food from nature has various health benefits and can even make your hair gorgeous. This health supplement is easily available in the market.

Spirulina

How To Use – You can apply spirulina oil or drink/ take spirulina supplements.

When To use – Use it twice a week for good results.

Dosage -1 – 10g a day.

Nutrition –

  • 100g of spirulina has a protein content of 57.47 g.
  • 100g of spirulina has a zinc content of 2 mg. 
  • 100 g of spirulina has the vitamin C content of 10.1 mg

12 Fruits Name for Hair Growth

Who doesn’t love munching on juicy fruits? Well, they can be superb for hair growth & hair health. So, here are some delicious fruits for hair growth and thickness. Make sure to include them in your diet for good health!

Fruits for Hair Growth

11. Blueberries

Berries are packed with a unique profile of antioxidants that protect hair follicles from molecule damage. Blueberries are also a great source of vitamin B and proanthocyanidins that keep your scalp and hair healthy.

blueberries

How To Use – Add ¼ cup of blueberries, 1 tsp of olive oil, 1 tsp of coconut oil, and apply it to the scalp.

When To Use:- Use it once a week for good results.

Dosage – 150g of blueberries a day.

Nutrition –

  • 100g of Blueberries have a Vitamin B 6 content of 5 5 of DV.
  • 100 g of spirulina has the vitamin C content of 16% of DV.

12. Guava

Guava is a potent source of vitamin C. Vitamin C is crucial for hair health as it promotes healthy hair growth, reduces hair thinning & stimulates collagen production. Additionally, lycopene content in guava leaves protects your hair from harmful ultraviolet damage. 

Guava

How To Use – Apply guava oil directly to your hair. Massage it well into your scalp.

When To Use – Use it twice a week for results.

Nutrition – 

  • 100g of Guava has a Vitamin C  content of 380 of DV.
  • 100 g of Guava contains 5.2 mg of Lycopene.

13. Papaya

The role of papaya in hair growth shouldn’t be ignored. It is rich in Vitamin A, lycopene, and flavonoid antioxidants. These compounds condition the hair scalp, prevent dandruff, and promote hair growth. Additionally, papaya is good for treating split ends, dry tresses, and scalp infections. 

Papaya

How To Use – Add ½ papaya to ½ a cup of coconut oil. 

When To Use – Use it once a week for incredible results. 

Nutrition – 

  • 100g of Papaya has a Vitamin A  content of 950 IU.
  • 100 g of Papaya contains 1.8 mg of Lycopene. 

14. Avocado

Packed with vitamin E, avocado improves blood circulation that further promotes hair growth. Also, it maintains a rich balance of PH levels and oil so that the hair follicle does get blocked. Avocado is also a good source of fatty acids that reduce hair loss and stimulate growth.

Avocados

How To Use – Add 1 tsp of olive oil to mashed avocado & apply it straight to your scalp. 

When To Use – Use it once a week for visible results. 

Nutrition – 

  • 201g of Avocado has a Vitamin C  content of 22% of DV.
  • 201g of Avocado has a Vitamin E  content of 28% of DV.

15. Orange

Orange takes its rightful place on our list of fruits for hair growth. This citrus fruit is a reliable source of vitamin C, which is vital for collagen production. Furthermore, vitamin E and vitamin B12 can help repair damaged hair follicles. 

Orange

How To Use – Apply fresh orange juice directly to your hair. Leave it for 30 minutes & wash it off! 

When To Use – Use it once a week for fantastic results. 

Nutrition – 

  • 100g of Avocado has a Vitamin C  content of 53.2 mg.
  • 100g of Avocado has a Vitamin E  content of 0.14 mg

16. Banana

You can ignore the impressive benefits of bananas for hair growth. It contains silica, which is essential for the synthesis of collagen. Additionally, potassium and Vitamin B6 in bananas soften the hair and improve hair texture. 

Banana

How To Use – Add 1 tsp of olive oil to some mashed banana & apply it to your hair.

When To Use – Use it once a week for improved hair health.

Nutrition – 

  • 100g of Banana has a potassium content of 358  mg.
  • A medium-sized banana has about 4.77 milligrams of Silica. 
  • A medium-sized banana has provided about 33% of DV of Vitamin B6

17. Apple

You’re just a slice of apple away from getting the hair of your dreams. The fruit is a vital source of vitamin C, and vitamin A. These nutrients are essential for a healthy scalp. Additionally, apples are rich in a particular polyphenol compound, procyanidin B-2, which is notorious for stimulating hair growth. 

How To Use – Grind 1 – 2 apples & add some rose water, 1 tsp of olive oil. Apply it to your hair. 

When To Use – Use it twice a week for good results. 

Nutrition – 

  • 100g of Apple has a Vitamin A content of 54 IU
  • A 100g of Raw apple has a vitamin C content of 4.6 mg.
  • An apple contains about 147.1 mg of procyanidin B-2.

18. Grapes

Grapes are perfect for your hair! They are rich in Linoleic acid & Vitamin E. These compounds add strength & vitality to hair. Also, a unique component called OPC (oligomeric proanthocyanidins) prevents hair loss. 

Grapes

How To Use – Add 1 tsp of coconut oil to grape juice & apply it to your hair.

When To Use – Use it twice a week for good results. 

Nutrition – 

  • Grapeseed oil has 69.6% of linoleic acid content 
  • Grape seeds have an oligomeric proanthocyanidins content of 35.3 mg/g

19. Pineapple

Bromelain is a special category of enzymes present in pineapple that enrich the hair follicles. It is also packed with vitamin C, which promotes collagen production. This consequently improves hair quality. 

Pinapple

How To Use – Add 1 tsp of olive oil, and 1 tsp of yogurt to some pineapple. Apply it to your scalp.

When To Use – Use it once a week to see tremendous results. 

Dosage – 200 – 300 mg of Bromelain is safe for everyday use. 

Nutrition – 

  • 100g of Pineapple contains about 154.5 ml – 163.5 ml of Bromelain.
  • A 100g of Pineapple contains about 47.8 mg of Vitamin C.

20. Apricot

Apricot is another excellent addition to our list of fruits for hair growth and thickness. They are bountiful in essential fatty acids, and Vitamin E. Fatty acids can reduce the inflammation that causes hair loss, and vitamin E provides nourishment deep into the hair scalp.

apricots

How To Use – Apply apricot oil directly to your hair. 

When To Use – Use it twice a week to see superb results. 

Nutrition – 

  • 70g of Apricot contains 4% of the DV of Vitamin E 
  • A kernel of apricot contains about 91.5 to 91.8% of fatty acids content.

21. Mango

The use of mangoes to improve hair health is not unknown. It is enriched with essential hair beneficial nutrients like Vitamin C, Vitamin E, and Vitamin A. In addition, it protects the hair from UV damage, improves collagen production, & provides deep conditioning to the hair roots. 

Mangoes

How To Use – Add 1 tsp yogurt, 1 tsp olive oil to mango juice. Apply it to your hair.

When To Use – Use it once a week to see results. 

Nutrition – 

  • 100g of Mangoes contains 36.4 mg of vitamin C  
  • 100g of Mangoes contains 1,082 IU of vitamin A

22. Strawberries

A bowl of lovely strawberries can vastly improve your hair health. Packed with vitamin C, Folic acid, and vitamins B5, they nourish the scalp. Moreover, strawberries can also help get rid of excess oil build-up in the scalp, thus improving hair health. 

strawberries

How To Use – Mix 1 tsp of coconut oil with some mashed strawberry. Apply this paste to your hair.

When To Use – Use it twice a week to splendid results. 

Nutrition – 

  • 100g of Strawberry contains 58.8 mg of vitamin C  
  • 175g of Strawberry contains 25 mcg. Of Folate

12 Vegetables for Hair Growth

Yes, we know! Leafy greens are good for health. But, amazingly, they can be perfect for hair health as well! Read on to learn more about the best vegetables for hair growth. Healthy hair is just a bowl of veggies away!

Best Vegetables for Hair Growth

23. Spinach

Green leafy vegetables are not only good for your health but are also super healthy food for your hair. Spinach is packed with hair-friendly nutrients like iron, folate, vitamin C, B vitamins, and magnesium that all help in maintaining your hair health. They strengthen your hair roots and follicles and promote hair growth.

Spinach

How To Use -Apply spinach paste or juice directly to your hair. 

When To Use – Use it once a week to see results. 

Nutrition – 

  • 1 cup  of Spinach contains 0.81 g of Iron 
  • 1 cup  of Spinach contains 58 mg of  Folate

24. Onions

Onions make their grand entry on our list of healthy vegetables for hair growth. This vegetable is abundant in sulfur, zinc, and Biotin. Sulfur can accelerate collagen production, while zinc and Biotin can help prevent unwanted hair loss. 

How To Use – You can apply onion juice directly to your scalp for good results. 

When To Use – Use it twice a week to see results. 

Nutrition – 

  • 100 g of raw onion contains about 0.17 mg of zinc
  • 1 cup  of Spinach contains 58 mg of  Folate

Also Read – Best Biotin Brands in India

25. Carrot

Hair growth majorly depends on the tissues of the body. Vitamin A promotes cell growth and produces a natural sebum oil that protects hair from dryness and dullness, and also improves hair growth. You can also try other orange-colored food for strong hair such as pumpkin, mangoes, and cantaloupe.

carrot

How To Use – Add 2 tsp of coconut oil to some mashed carrots. Apply it to your hair. 

When To Use – Use it once a week for magnificent results. 

Nutrition – 

  • 100 g of raw carrots contains about 16,706 IU of Vitamin A.

26. Beetroots

It’s about time we understand the importance of beetroots on hair health. Drinking beetroot juice can improve blood circulation to the scalp. Additionally, it is also rich in healthy hair nutrients that can provide essential nourishment to your scalp. 

beetroot

How To Use – Drink beetroot juice regularly. 

When To Use – You can drink beetroot juice every day to see faster results.

Nutrition – 

  • 100 g of raw beetroot contains about 4.9 mg of Vitamin C.

27. Curry Leaves

Did you know that Curry leaves add flavor to your dishes and shine your hair? It is because they are rich in beta carotene & antioxidants. These nutrients can help remove dead hair cells and reduce hair fall. Moreover, antioxidants can help protect your hair from external damage. 

How To Use – Mix 1 tsp of olive oil to some curry leaves. Apply it to your hair. 

When To Use – Use it once a week to see visible results.

Nutrition – 

  • 100 g of curry leaves contains about 12,600 IU of Beta carotene.
  • 100 g of curry leaves contains about 14 mg of Vitamin C

28. Tomatoes

These delicious red vegetables can enhance your hair health in wondrous ways! Tomatoes are rich in essential nutrients like vitamin E, vitamin C, and vitamin B. Therefore, they are vital for hair health. Moreover, antioxidant compounds can remove harmful toxins from the scalp. 

Tomato

How To Use – Apply tomato paste/ puree directly to your hair. 

When To Use – Use this method once a week. 

Nutrition – 

  • 100 g tomatoes has  the vitamin C content of 22% of DV
  • 100 g of tomatoes contains about 3.0 mg of Lycopene.

29. Green Chilies

Yes, green chilies can be good for your mane! The presence of natural silicone in them can improve blood circulation to your scalp. Furthermore, they are plentiful in iron and potassium, essential for hair damage repair. 

How To Use – Apply green chili directly to your scalp & massage well. 

When To Use – Use this method twice a week. 

Nutrition – 

  • 100 g green chilli has an iron  content of1. 2 mg.
  • 100 g of green chilli  contains about 340 mg of potassium.

30. Sweet Potatoes

Sweet potatoes are another entry on our list of best vegetables for hair growth. They are enriched with copper, magnesium, iron, and beta-carotene. These nutrients can prevent hair loss and add a noticeable shine to your mane! 

Sweet Potatoes

How To Use – Add 1 tsp of olive oil to ½ puree of sweet potato. Apply it to your hair.

When To Use – Use this remedy once a week to see good results.

Nutrition – 200 g baked sweet potato has a copper amount of 16% of the DV

31. French Beans

French beans are often overlooked when it comes to hair health. However, this green vegetable is bountiful in hair essential nutrients like Biotin, iron, and folate. Also, they have a high zinc content, which plays a crucial role in hair tissue growth. 

How To Use – Eat a diet rich in french beans. 

When To Use – Eat french beans as frequently as you can.. 

Nutrition – 

  • A cup of raw french beans contains about 0.24 mg of Zinc

32. Garlic

Garlic adds a delectable flavor to the dishes, but it can also be excellent for your hair. It is rich in vitamin C, manganese, Selenium, and vitamins B-6. All of these nutrients are crucial in hair growth & repair. Moreover, antioxidants can help clear up the clogged hair follicles. 

How To Use – Apply garlic extract directly to your scalp. Massage it well.  . 

When To Use – Use this natural remedy twice a week. 

Nutrition – 

  • 100 g garlic  has a Vitamin C  content of 31  mg.

33. Cucumber

Cucumber is definitely on our list of vegetables good for hair growth. It has a rich potassium and sulfur content, stimulating hair repair and healthy growth. Moreover, pantothenic acid & vitamin K can prevent hair loss. 

How To Use – Mix 1 tsp of yogurt, 1 tsp of oil to cucumber juice. Apply it to your hair. . 

When To Use – It is best to use this remedy once a week.

Nutrition – 

  • 142 g cucumber has a Vitamin k  content of 10.2 mcg
  • 100 g of peeled cucumber contains about 0.24 mg of pantothenic acid.

34. Bell Peppers

Yes, bell pepper can be excellent for your luscious mane. Eating a diet rich in bell pepper may improve blood circulation to the hair scalp. Consequently drastically improving hair texture. Additionally, the nutrients present in the peppers can seep into the scalp & provide the essential nutrients. 

How To Use – Have a diet rich in delicious bell peppers!. 

When To Use – Eat them in moderate amounts.

Nutrition – 

  • 1 cup of chopped green bell pepper has the vitamin C content of 120 mg

Conclusion

While you are considering what food is good for hair, you must know which food needs to be avoided for healthy and growing hair. Experts suggest that one should avoid eating sugar, refined grains, swordfish, and alcohol.

Remember what you eat not only has an effect on your health but can also impact your hair health and quality. We have done the half job by researching food for hair growth and thickness, now it’s time for you to include them in your diet.

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