Eating Healthy for Hair Growth

Most people don’t know that what you eat can have a big impact on your hair, including how healthy it is and how it grows. It’s especially important, as you get older, to ensure that you are getting the nutrition you need to promote hair growth. 

The vitamins and minerals you get from food play a big role in the hair follicle growth cycle, and having deficiencies in vitamin B12, vitamin D, or iron can even lead to hair loss. To ensure that your diet promotes hair health, there are some beneficial foods to consider. Here are some of the best foods for hair growth. 


Eggs can provide two essential nutrients for your hair: protein and biotin. 

Because protein makes up hair follicles, getting enough of it is crucial for keeping hair in its best condition. People who don’t get enough protein can experience hair loss, according to numerous studies

Eggs have biotin as well. Biotin is vital for the production of keratin, which helps hair grow and stay strong. 

Eggs are also an excellent source of selenium and zinc. Selenium fights off free radicals, promoting hair growth, while zinc can help the oil glands around the hair follicles work correctly, giving you the shine you want. 


Spinach contains numerous nutrients to help keep you and your hair healthy. In particular, folate, iron, and vitamins A and C can make a difference to your hair health. Vitamin A, in particular, moisturizes the scalp and promotes hair growth. 

Spinach is also rich in iron. Apart from contributing to your overall health, iron helps red blood cells carry oxygen throughout your body, aiding hair growth and repair. There have been many studies that show iron deficiency leads to hair loss, so spinach is one of the most effective foods for hair growth. 


Berries are full of vitamin C, which has antioxidative properties that can help hair growth. Free radicals can harm hair follicles, and antioxidants fight these free radicals. Your body also uses vitamin C to create collagen, which is a protein that can prevent your hair from becoming brittle. 

Additionally, Vitamin C helps your body absorb iron, which has a significant impact on your hair’s health. 

Strawberries have ellagic acid, which can strengthen hair roots, preventing the strands from falling. Ellagic acid can also protect against alopecia. Strawberries contain folic acid, or folate, as well, which aids in the formation of healthy new cells for stronger hair. 

Fatty Fish

Fish like salmon, mackerel, and herring contain omega-3 fatty acids that scientists have linked to hair growth. They can reduce hair loss and increase hair density. 

Fatty fish can also provide selenium, protein, vitamin D, and B vitamins, which can all help with hair health. 

Vitamin D deficiencies have been linked to hair brittleness and loss, so adding more of these types of fish to your diet can help you maintain healthier hair. 


Avocados are a great source of healthy fats and vitamin E. Vitamin E is an antioxidant, which helps combat the free radicals that can harm your hair follicles and cause hair loss. 

Avocados are also a good source of biotin, potassium, and magnesium. Potassium and magnesium can seal cuticle cells, which contribute to the shiny, smooth look of your hair. They can help prevent breakage too. 

The vitamin E in avocados also helps protect your scalp from damage and stress. Damage to the scalp can prevent new hair follicles from growing, so turning to protective nutrients like vitamin E is important. 

Sweet Potatoes

Sweet potatoes are one of the best sources of beta-carotene. Your body converts beta-carotene into vitamin A, which stimulates hair growth and keeps hair follicles healthy. 

Beta-carotene helps with the production of sebum. Sebum is a substance your sebaceous glands produce that nourishes your hair shafts, keeping them moisturized. Having shafts in good condition can prevent friction damage. Sebum also protects the top cuticle layer, so your hair looks shinier. 

Sweet potatoes are an excellent choice for combatting dry, brittle hair. 


Nuts contain many important nutrients for your hair. They have vitamin E, which is an antioxidant, as well as a variety of B vitamins. They have fatty acids and zinc too. 

With a healthy dose of magnesium, proteins, and omega-3 acids, nuts are must-haves for anyone battling hair loss or brittle, unhealthy hair. 

Sweet Peppers

Sweet peppers have lots of antioxidants, including vitamin C, which helps support hair growth by boosting collagen production.

Oxidative stress is a concern for hair since it can weaken the strands and damage hair follicles. Not only is oxidative stress linked to hair loss, but it also has a connection to graying hair. Because sweet peppers have antioxidants, you don’t have to worry about oxidative stress. 

Sweet peppers also contain vitamin A, which can increase sebum production. 


Seeds contain many nutrients, including zinc, vitamin E, and selenium. Certain types of seeds, like chia seeds and flaxseed, also contain omega-3 fatty acids. 

Seeds also have oleic and linoleic acids. Oleic acid fights scalp dryness and can make your hair smoother and more lustrous. Linoleic acid helps your hair retain water and moisture while also keeping your scalp healthy. 

To be able to reap the most benefits from seeds, make sure you consume a wide variety of them. 


Oysters are rich in zinc, and zinc is a mineral that promotes hair health, stimulating the repair and growth cycles. In fact, people who don’t get enough zinc can develop a form of hair loss called telogen effluvium, which is a reversible condition. 

It’s better to get zinc from natural sources, like oysters, than from supplements because you can avoid the risk of taking too much. 


Meat contains protein, and protein can help repair your hair and strengthen its follicles. Red meat is also rich in the exact type of iron human bodies can best absorb. Iron makes it easier for red blood cells to deliver oxygen to different cells, including hair follicles. 

Deficiencies in both iron and proteins can cause hair loss. 

Greek Yogurt

Greek yogurt also contains high levels of protein, which keeps your hair strong. In addition, it has vitamin B5, which increases blood flow to your scalp and helps prevent thinning hair.

For people who can’t or choose not to eat meat, Greek yogurt can be an excellent source of protein for making sure your hair looks great. 


Compounds in soybeans promote hair growth. One of these is spermidine. Spermidine promotes elongation of the hair shaft while also prolonging the anagen stage — or active stage — of hair growth. The more time a hair follicle stays in the anagen phase, the more the hair will grow.

Soybeans also contain vitamin E, which helps with blood circulation, making sure that your hair follicles and scalp get the blood flow and oxygen they need. 

Soybeans contain various types of proteins and all of the amino acids humans need to stay healthy. This food option can also stimulate the production of hyaluronic acid on your scalp. Hyaluronic acid acts as a moisturizer for the scalp and hair. 

Soybeans may also inhibit inflammation and autoimmune responses, which are leading causes of alopecia areata. 


Cinnamon stimulates blood flow all over the body, including on the scalp. Nutrient-rich blood gives your hair follicles what they need to stay healthy and keep growing. 

Cruciferous Vegetables

Cruciferous vegetables, like broccoli and Brussels sprouts, contain a lot of folate. Folate promotes cell division, making these vegetables essential options to add to your diet if you have thin hair. Folate promotes hair volume, and it can also help prevent premature graying. 

Folate also increases shine and can help with the creation of red blood cells, which deliver more oxygen and nutrients to the scalp.

It’s important to know that if your body isn’t getting enough folate, it will prioritize sending what it does get to organs, leaving your hair without an adequate amount. This can lead to hair loss.  


Citrus fruits like oranges, grapefruits, and limes are brimming with vitamin C. Vitamin C protects and increases collagen stores in the body, and collagen is key for hair growth. 

Because it is an antioxidant, vitamin C also helps fight the free radicals that may be harming your hair follicles. Vitamin C makes it easier for your body to absorb iron, which also helps hair look and function at its best. 


Seaweed is rich in iodine, and iodine helps keep your thyroid function healthy. It can also help reduce the presence of an enzyme in hair follicles called 5-alpha reductase, which causes hairs to miniaturize and can lead to hair loss. 

Feed Yourself and Your Hair

By including these foods for hair growth in your diet, you’ll be helping your hair look and feel great while also adding variety to your diet and reaping health benefits. No matter what kind of diet you follow, there are excellent food choices that can promote hair growth and hair health. 

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