10 Best Foods Good For Hair Health And A Quick Growth

Tanusha Kumari

Tanusha Kumari
Sep 2023

2 min read
Foods good for hair

Table of content

Your hair is not just an accessory, it is the reflection of your overall health and well-being. We all wish for strong, beautiful hair isn’t it? But achieving healthy hair is not only the game of shampoo and conditioners, the diet and foods good for hair are the secrets of gorgeous hair.

Have you ever wondered why some people seem to flaunt fabulous hair and meanwhile some struggle with dryness, breakage, and thinning hair? The answer lies in the connection between nutrition and hair health.

In this blog, we will unravel this connection and also discuss what foods to include in your diet to have healthy and beautiful hair.

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Connection Between Good Foods And Healthy Hair

The connection between hair and your nutrition lies in the composition of hair. 95% of hair is composed of a protein called keratin and the rest is a combination of other 17 amino acids. They form a strong, fibrous structure that provides strength and rigidity to withstand daily wear and tear.

So, it becomes obvious that keratin-rich foods are a necessary requirement for beautiful healthy hair. Along with protein hair also needs hydration for shine and flexibility. Therefore, without proper moisture, your hair can become dull, dry, and more susceptible to damage.

Additionally, vitamins such as biotin, vitamins C, A, and E play a crucial role in hair strengthening and growth. Foods that are rich in minerals such as iron and zinc help with proper circulation and protection of cells respectively. Let’s understand things in detail in the following section.

Which Foods Are Good For Hair?

Your hair requires a variety of essential nutrients to grow and thrive. Therefore, the best diet for hair growth should include proteins, along with several vitamins and minerals. Include these foods in your diet for healthy hair accordingly. 

Top 10 foods for healthy hair

1. Protein-Rich Foods For Hair

Protein is the building block for strong and resilient hair. So, adequate protein intake is essential for hair growth. They are essential foods good for hair. Thereupon, include these protein-rich food sources in your diet.

  • Lean meats like chicken, turkey, etc.
  • Fatty Fish
  • Eggs
  • Dairy products like Greek yogurt and cottage cheese
  • Plant-based sources like tofu, lentils, and soybeans

2. Omega 3 Rich Foods For Hair

Omega 3 fatty acids are a type of polyunsaturated fat that is essential for healthy hair. It prevents the dryness and brittleness of your hair by nourishing your hair. The best sources of omega 3 are:

  • Fatty fish like salmon, mackerel, sardines, and trout
  • Flaxseeds and flaxseed oil
  • Chia Seeds
  • Walnuts

3. Biotin Rich Foods For Hair

Biotin is a vitamin B7 that plays an important role in promoting hair growth and hair strengthening. In case, you are deficient in this vitamin, it can lead to hair thinning and hair loss. Thus, include these biotin-rich foods in your diet:

  • Egg Yolks
  • Nuts and seeds especially almonds and sunflower seeds
  • Salmon
  • Spinach

4. Vitamin E Rich Foods For Hair

Vitamin E is a fat-soluble and also an antioxidant vitamin that plays an important role in maintaining the hair follicles from damage. It also enhances blood circulation to the scalp. So, to have healthy hair follicles have Vitamin E-rich foods, that are certainly good for hair:

  • Nuts and seeds
  • Spinach
  • Almonds
  • Sunflower Seeds
  • Avacado

5. Vitamin A Foods For Hair

Vitamin A supports the production of sebum (a natural conditioner), which keeps the scalp moisturized. It is also a fat-soluble vitamin that is necessary for various body functions. In fact, it makes your hair thicker and stronger. Vitamin A-rich foods are:

  • Liver
  • Sweet Potatoes
  • Carrot
  • Spinach
  • Butternut Squash
  • Red bell peppers

6. Vitamin C Rich Foods For Hair

Vitamin C is an essential nutrient, meaning the body cannot produce on its own. So, you have to take it in your diet. It is important for the production of collagen, which strengthens hair. It also enhances the absorption of iron from your diet. Thus, include these easily available vitamin C-rich foods for beautiful hair:

  • Citrus Fruits: Oranges, grapefruit, lemons, amla
  • Berries: Strawberries, blueberries, raspberries
  • Kiwi
  • Guava
  • Bell peppers
  • Broccoli

7. Iron-Rich Foods For Hair

Iron is an essential mineral for various functions in the body. It ensures proper oxygen supply to the hair follicles. If the body does not have sufficient iron then it can lead to hair thinning and hair loss. So, include these iron-rich foods good for hair:

  • Red meat
  • Poultry
  • Fish
  • Spinach and dark leafy green vegetables
  • Lentils and chickpeas
  • Dark chocolate

8. Zinc Rich Foods For Hair

Zinc is an essential trace mineral that heals and protects cells. It helps in maintaining hair structure and also prevents hair loss. Additionally, it repairs the damaged hair tissues and maintains the oil glands around hair follicles. Therefore, incorporate these zinc foods for healthy hair:

  • Oysters
  • Whole grains (wheat, oats, quinoa)
  • Dairy products (yogurt and cheese)
  • Nuts and seeds
  • Crabs and lobsters

Now you have the list of best foods for hair growth, but remember along with diet other factors like genetics, hormones, and hair care practices also contribute to the overall condition of your health. Make sure you follow good hair care tips to keep your hair healthy.

Recipes For Healthy Hair

Now we know that the above-mentioned are foods good for hair. So, include them in your favorite dishes for healthy hair growth. For your convenience here are some recipes from our kitchen for your reference. 

1. Salmon Salad: This salmon recipe from our kitchen contains tomatoes, lemon, and cucumber along with salmon which are good for hair growth and conditioning.

2. Mango Chia Seed Pudding: Chia seeds are rich in omega-3 fatty acids and mango has a good amount of vitamin C. These nutrients make mango chia pudding a beneficial addition to your healthy hair diet.

3. Kiwi Slush: This slush recipe is enriched with vitamin C nutrients, which is good for your skin and hair. It is delicious and easy to make.


In a nutshell, foods good for hair include foods that are rich in protein, vitamins, and minerals that are enriched with keratin, biotin, vitamin C, and iron. They improve blood circulation, and hair follicles, and strengthen your hairs. Also, keep in mind to have iron and vitamin C because iron is important for better circulation, and vitamin C is required for the absorption of iron. These vitamins and minerals can make a lot of difference and you can have beautiful healthy hair.

Fun Fact

Guess this fruit has more vitamin C than lemon and oranges. This fruit is known to be good for healthy hair too. People also have its juice to cure upset stomachs. So, did you guess it? If not, click here to learn about this amazing fruit.

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Frequently Asked Questions

Which Fruits Are Good For Hair Growth?

Citrus fruits (amla, oranges, lemon), berries (strawberries, raspberries, blueberries), kiwi, guava, and avocado are best for hair growth. Apart from them papaya, mangoes, bananas, and pineapple are also good for healthy hair.

How Much Water Should I Drink To Support Hair Health?

Hydration is also crucial along with your healthy diet because it will support your hair health and overall health. Drink at least 8 glasses (2 liters) of water daily. To keep yourself hydrated you can also include healthy fruit drinks to support hair health.

Can Vitamins And Minerals Make A Difference In Hair Quality?

Yes, vitamins and minerals in your balanced diet can make a difference in your hair quality. Nutrients like biotin, zinc, iron, and vitamin D are essential for maintaining healthy hair and preventing issues like hair loss and brittleness.

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Contact Us

It is important to note that every individual’s dietary needs and preferences are unique. It’s essential to consult a registered dietitian before introducing something new to your meal plan based on specific macronutrient goals and nutritional needs. So, contact us today if you are looking for a customized diet plan. Also, we will discuss how we can help you achieve your weight loss goals. 


This blog post was written to help you make healthier and better food choices. So be aware and take care. The most important thing to consider is your health before starting any diet. Always seek advice from a doctor or dietitian if you have any concerns before starting.

Eat Healthy, Live Healthy. Enjoy a long, happy life.

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