9 Foods You Should Eat to Boost Hair Growth

Just as it's important to include food in your diet that promotes hair health, it's also essential to avoid food that may be detrimental to hair growth.
9 Foods You Should Eat to Boost Hair Growth
Karla Henríquez

Reviewed and approved by the doctor Karla Henríquez.

Written by Lorena González

Last update: 26 May, 2022

If you want your hair to grow faster and you don’t know what to do, then stay with us! Maybe all you need to do is to change your diet. In many cases, the food we eat provides us with everything we need to solve small problems. Have a look at these 9 essential foods to boost hair growth!

Regularly including a number of essential nutrients can stimulate hair growth and improve its quality. For this reason, we recommend a change in dietary habits to adjust the pattern to individual needs. Read on to find out more.

Food to boost hair growth

We’re now going to mention the food that can best help to boost hair growth. If you increase your intake of them in your diet then you’ll notice the difference.

1. Salmon

Salmon is a fish rich in omega-3 fatty acids. This nutrient is responsible for strengthening the follicles and stimulating hair growth.

There are studies that show the results of consuming these acids regularly for half a year. This reduces the telogen period, i.e. the phase of hair follicle loss after the catagen phase.

  • We can see that the consumption of foods rich in omega-3 will help to reactivate and boost hair growth.
  • In addition, salmon is also rich in vitamin B12 and iron, which also help in this task.

Here are some great salmon recipes: Three Ways to Make Baked Salmon

2. Chicken

Some baked chicken.

Chicken is a type of meat that’s rich in animal protein, and this is essential in order for our bodies to produce keratin
  • If we had a deficiency of this protein for 2 or 3 months, then the hair would stop growing at its usual rate, and hair loss would appear.
  • Other meats that can also help us to increase the consumption of animal protein are turkey and rabbit.

3. Almonds

This nut is rich in vitamin E. This nutrient helps to activate hair growth and strengthen it. Some experts even claim that the intake of this vitamin can stop hair loss, as evidenced by a study published in Dermatology and Therapy.

  • It’s sufficient to consume about 20 almonds a day in order to obtain up to 70% of the recommended daily amount of this vitamin.

As if this weren’t enough, they’re also rich in other substances that are highly recommended for hair. For example, biotin, fatty acids, and B vitamins.

4. Oysters to boost hair growth

Comer ostras para que crezca el cabello

Oysters aren’t only a real delicacy, but are also very good for the hair. They’re very rich in zinc, which helps hair grow faster and have more shine. You only need to consume one oyster to get the recommended dose of this mineral.

If you can’t eat oysters every day, there are other options rich in zinc that are also very suitable to promote hair growth. For example:

  • Wheat
  • Liver
  • Beef

5. Pumpkin seeds

Pumpkin seeds are rich in B vitamins. These are ideal for promoting hair growth as well as improving the condition of the scalp.

  • To prevent hair loss you should introduce pumpkin oil into your diet. Thanks to its properties it’s a great complement to problems such as alopecia.

6. Lentils

Lentils in a wooden spoon.
Lentils stand out for their slowly digested carbohydrates and high-quality protein content.


Lentils contain a large amount of iron, one of the essential nutrients to ensure healthy hair growth. One serving of lentils contains about half of the recommended daily allowance of this food.

Lentils are also rich in zinc and choline. These nutrients are essential in order to normalize the blood circulation of the scalp.

Visit this article: The Health Benefits of Lentils

7. Eggs

Eggs are one of the most protein-rich foods we can find. In addition, they provide a significant amount of vitamin B12.

As if that weren’t enough, eggs are also rich in biotin. Biotin is an important vitamin in the creation of keratin, and, because of this, it can benefit the growth of hair and nails. According to a study published in Skin Appendage Disorders, the effectiveness of biotin has been demonstrated in some specific cases.

If you regularly consume this food, your hair will grow stronger than ever and very fast. Try it and see!

8. Spinach

This is a green leafy vegetable rich in different micronutrients such as vitamin A, C, folic acid, iron, and zinc. All these micronutrients play a fundamental role in hair growth, although it still isn’t entirely clear exactly how.

The study published in the journal Dermatology and Therapy cited above also showed that deficiency of these nutrients is a risk factor for alopecia. Therefore, spinach consumption can be very beneficial for hair health.

9. Avocado for hair growth

Avocado is one of the most beneficial foods for hair. While there are many masks that promote hair health, avocado intake also brings excellent benefits for hair.

It’s a food that’s rich in vitamin E. In fact, it provides much of the daily requirement of this micronutrient. As previously mentioned, vitamin E promotes hair growth and is also capable of slowing down hair loss in some cases.

Just as there are foods that can stimulate hair growth, there are others that should be avoided if the goal is to have healthy, strong hair that grows well. We’re talking here about food with refined elaboration processes and with a high content in sugars and trans fats.

  • This type of product causes swelling, alters hormone levels, and promotes the appearance of fungal infections. This can directly cause problems such as hair loss.

Sugar can cause abundant hair loss, and even breakage of the hair follicles (with the consequent deficit in growth). Although this doesn’t mean that the intake of sugars should be eliminated (as they have other properties) it’s advisable to take this into account.

So, it’s up to you to try to control your intake of these products and replace them with other healthier alternatives. Your hair will thank you for it!

  • Guo EL, Katta R. Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatol Pract Concept. 2017 Jan 31;7(1):1-10.
  • Glynis A., A double blind, placebo controlled study evaluating the efficacy of an oral supplement in women self perceived thinning hair. J Clin Aesthet Dermatol, 2012. 5 (11): 28-34.
  • Ibrahim, I. M., Hasan, M. S., Elsabaa, K. I., & Elsaie, M. L. Pumpkin seed oil vs. minoxidil 5% topical foam for the treatment of female pattern hair loss: A randomized comparative trial. Journal of Cosmetic Dermatology. 2021; 20(9): 2867-2873.
  • Almohanna HM., Ahmed AA., Tsatalis JP., Tosti A., The role of vitamins and minerals in hair loss: a review. Dermatol Ther, 2019. 9 (1): 51-70.
  • Murphrey, M. B., Agarwal, S., & Zito, P. M. Anatomy, Hair. 2018.
  • Oh JY, Park MA, Kim YC. Peppermint Oil Promotes Hair Growth without Toxic Signs. Toxicol Res. 2014 Dec;30(4):297-304.
  • Panahi Y, Taghizadeh M, Marzony ET, Sahebkar A. Rosemary oil vs minoxidil 2% for the treatment of androgenetic alopecia: a randomized comparative trial. Skinmed. 2015 Jan-Feb;13(1):15-21.

The contents of this publication are for informational purposes only. At no time can they serve to facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult with your trusted specialist if you have any doubts and seek their approval before beginning any procedure.