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The 20 Best Foods for Hair Growth


Having a good hair day is a game-changer for your mood. We are all obsessed with getting better hair growth. While shampoos, oils and hair masks can help improve the appearance and texture of your hair, hair growth is linked to internal health. The easiest way to improve your internal health is by fixing your nutrition. A healthy diet for hair can not only fix your hair loss but also help regrow your hair thicker and healthier. 

Eating a balanced diet is the best way to fix hair loss that is occurring as a result of poor hair nourishment or vitamin deficiencies. In fact, based on the data collected using the traya diagnosis form 52% of the women who suffer from hair loss also suffer from anaemia (haemoglobin lower than 10), which is linked to low iron and vitamin B levels.  If you think your hair loss is triggered due to poor nutrition you can find out here and get a customised plan as part of your Traya hair loss treatment. 

If you think that your hair loss is a result of poor hair nourishment, then, traya's regime will not only take care of your digestion, metabolism and absorption but also give you a personalised diet plan, full of the best food for hair growth, which is made by our Ayurvedic Doctor - Shailendra Chaubey. This will come with a list of do's and don'ts along with some healthy and delicious recipes. For now, you can check out the list below to start your journey towards healthier hair. 

Please note: The foods mentioned below are recommended for those who are looking to get healthier hair and not for those with hair loss conditions. Those with hair loss conditions should eat foods that puts their body in a healing state. This makes your body more responsive to treatment and medicines. You can also connect with Traya since we provide a diet chart for hair growth along with improving overall hair health.



Here are the 20 best foods for hair growth and to reduce hair loss. 


Benefits of egg for hair are so many. Eggs are high in proteins, vitamin B6 and B7 - all compounds that are essential for hair growth. Hair is made from a protein compound known as keratin. Therefore protein plays an important role in the growth and texture of your hair. Whereas, vitamin B6 is known to improve the flow of oxygen-rich blood to your hair follicles and scalp. And finally, vitamin B7 is biotin, which is known to improve hair quality, thickness and shine. Biotin supplements are used for hair loss. Eggs are also a good source of essential micronutrients.  

Eggs are rich in biotin, vitamin B7, which stimulates keratin production, the substance hair is made of, and also enhances growth of hair follicles. Intake of 2 whole eggs provides 20 mcg of biotin which can fulfil 66% of the daily requirement of biotin.

The best part about egg for hair is that it can also be applied externally to improve the quality and shine. But keep in mind and ensure that you are also aware of the side effects of applying egg on hair. 


    This fatty fish that is rich in omega-3 and 6 fatty acids is one of the good foods for hair growth. Your body cannot make healthy fats and thus relies on nutritional sources to get them. Eating salmon helps you get that hair nourishment which  lends your hair lustre and promotes hair growth for those experiencing hair thinning. Not only that, fatty fish like salmon are also rich in antioxidants and essential vitamins, making it one of the best foods for hair growth.  

    Omega 3 fatty acids prevent hair follicle inflammation and provide thickness to locks. Eating salmon helps you get that hair nourishment which promotes hair growth for those experiencing hair thinning. 170 gms of salmon provides 1774 mgs of omega 3 fatty acids.

    Also Read: Benefits of Using Camphor for Hair


    Spinach is a great food for hair growth. It is loaded with nutrients such as folate, iron, vitamin B, A and C. This helps take care of nutritional deficiency-related hair loss in men and women with poor hair growth. Consider including spinach in your diet to promote healthy hair growth. Vitamins in food for hair growth is an important requirement. Vitamin A helps your glands produce sebum which also helps keep your scalp moisturised.  

    Folic acid, folate or vitamin B9 in spinach promotes hair growth, adds volume and reduces the rate of premature greying. Spinach is a great food for hair growth. 100 gms of spinach intake per day can meet 64% of the daily recommended intake of folate with 142 mcg.



      Natural yoghurt is not only full of protein and good probiotic bacteria which is essential nourishment for the growth of thick hair and healthy hair. Using yoghurt for hair also boosts the health of your follicles to increase the growth phase of your hair and boost the growth of hair faster. So indulge in raita every day as a source of food for hair growth. 

        Natural yogurt is not only full of calcium and good in probiotic bacteria which provides essential nourishment for the growth of healthy hair. Using yogurt for hair also boosts the health of your follicles to increase the growth phase of your hair and boost the growth of hair faster. 225 gms of low fat, plain yogurt provides 415 mgs of calcium which is 41% of the daily recommended intake for calcium.


        Nuts are always a good option and they are known as healthy food for hair growth. Walnuts are rich in vitamin B (biotin), E, magnesium, omega 3 and 6 fatty acids. This helps boost the health of hair cuticles and nourish your hair scalp making this one of the best foods for hair growth. Adding these nuts to your diet can improve the rate of your hair growth and reduce hair thinning. It is a lesser-known fact that walnuts also help in damage repair. So if you have hair damage from sun exposure then add walnuts into your diet, pronto as one of the great foods for hair growth. 

        Fatty acids controls water loss from hair and improves scalp condition. Fatty acids in walnuts also provide strengthening property to hair strands. Consuming 30 gms of walnut per day can provide 10861 mgs of omega 6 fatty acids and 2613 mgs of omega 3 fatty acids.


        Pumpkin seeds already have a reputation for being a superfood for hair. But not only the seeds, but the entire vegetable is a powerhouse of nutrients required for hair growth. Pumpkins are rich in vitamin E, C and antioxidants. These compounds help improve blood flow to your scalp to promote hair growth.  They provide the best nutrition for hair growth.


        Hair loss is mainly caused due to high amounts of oxidative stress (attack of free radicals) and Vitamin E quenches this potential of the free radicals in causing oxidative stress. Eating just 30 gms (approx 2 tbsps) of pumpkin seeds daily provides 10.53 mgs of Vitamin E (tocopherols) which meets 100% of the daily requirement for Vitamin E. This is one of the most convenient vegetarian food for hair growth and thickness.



        These tasty little treats are packed with vitamins and minerals such as vitamin B, D, zinc and iron. These not only help reduce hair loss but are also a great food for hair growth. Being low in calories, they are also great if you are looking for a low-calorie meal which also provides good hair nutrition.

          Shrimps are packed with selenium, a mineral responsible for aiding in the production of thyroid hormones and keeping thyroid health in balance. 50 gms of shrimps provide 10 mcg of selenium which fulfills 25% of the daily requirement recommended for selenium.



          Rich in vitamin A, carrots help improve your scalp health. Not only that it also helps make your hair stronger and thicker. So if you have brittle and thin hair prone to breakage, then a glass of carrot juice is a perfect way for you to start your day and provide great hair nourishment for better hair growth.

            2 full medium sized carrots (approx 100 gms) will provide you with 452 mcg RAE which fulfills approximately 53% of the daily requirements for Vitamin A.



            Lentil are the best Indian food for hair growth. Folic acid is important for anyone with low iron levels or anaemia. Lentils are full of folic acid which help improve the supply of oxygen-rich blood to your scalp and hair follicles. This helps improve the appearance, shine and texture of your hair. And also helps boost the growth of thick hair. So go on and add a bowl of dal as your go-to food for hair growth. 

            Lentils contain a good amount of polyphenols including flavonoids and isoflavones which have potent antioxidant activity. Lentils have 1594 mcg/g GAE (Gallic Acid Equivalents). Consuming 50-60 gms of lentils regularly can be helpful in providing the polyphenols.



              Berries are a superfood thanks to the high quantity of antioxidants that they boast of. This versatile food can be added to your diet through smoothies, breakfast bowls or just as a snack. Packed with vitamin C it helps prevent premature ageing of your hair follicles, which in turn boosts hair growth and strength.

              75 gms of strawberries contain 44 mg of Vitamin Cmulberries contain 7.8 mg of this Vitamin C, 10 raspberries contain 4.86 mg of Vitamin C which fulfils 67%, 12% and 7.4% of daily requirement of Vitamin C.  


              Peanuts have always been a favourite snack option and you will also be happy to know that they can do wonders for your hair. They are a great source of  nutrients for hair growth like Vitamin B7, Vitamin E, proteins, fibre and antioxidants. This makes them one of the great foods for hair growth and to prevent hair loss. So keep on munching on those peanuts. You can also get the same benefits from peanut butter, just make sure to stay off the kind with added sugar.  

                Peanuts is also a rich source of Niacin, the nutrient which improves blood circulation to the hair follicles and significantly increases hair fullness. 30 gms of peanuts provides 3.4 mg of niacin which meets approximately 18% of daily requirement of niacin. Its necessary to include peanuts in moderation in the diet twice / week as recommended owing to its ability to increase pitta dosha which can contribute to hairloss also.



                There is a good reason that this generation is obsessed with everything avacado! This versatile fruit is a great source of B-complex vitamins and minerals. Avocados are great for you if you have hair breakage or are looking to add shine, strength and smoothness to your locks. So switch out those expensive hair spa treatments for a piece of avocado toast. When it comes to hair, always choose food for hair growth over a hair care product. 


                  Avocado is a good source of Vitamin K. Vitamin K helps in the faster regrowth of hair strands and prevents calcification of scalp, one of the reasons for poor hair growth, where calcium binds to the scalp and prevents hair growth. 100 gms of avocado fruit can provide 38.7 mcg of Vitamin K which meets 70% of the daily Vitamin K requirement.



                  Chickpeas are a great source of protein and manganese and therefore a great food for hair growth. Which helps strengthen your hair and promote the growth of thick hair and improve the rate of hair growth. If you are missing micronutrients like zinc and manganese in your diet. Just grab some chickpeas and make it into a tasty healthy snack like patty or salad.  

                  60 gms of chickpeas provide 10.8 gms of proteins which meets 30% of the daily protein requirements. Manganese is essential for collagen production and 60 gms of chickpeas provides 1.6 mg of manganese which meets 40.5% of its daily requirement.



                  Iron and copper are essential for the growth and health of your hair follicles by boosting blood circulation to your scalp. So if you are looking to make your hair stronger and thicker just add this cereal to your diet.  

                  Barley is a good source of selenium which helps in creating new hair as well as in the production of thyroid hormones. 100 gms of barley contains 18.6 mcg of selenium meeting 46.5% of the daily requirements of selenium in the diet.



                  Soybeans are loaded with proteins, vitamins and minerals. Which helps boost hair growth in someone who is experiencing hair loss due to nutritional deficiencies. Not only that but it also helps reduce the rate at which DHT binds to hair follicles. This makes them one of the best foods for the growth and to get thick hair.

                  Phytosterols and proteins are the essential nutrients provided by soybeans. Phytosterols are necessary for strengthening and nourishing the hair strands as well as the hair follicles. They contain 22.2 mg of phytosterols and 21.6 gms of protein per 60 gms.



                  Pomegranates are a rich source of iron, and are always recommended for those experiencing low iron levels. Iron deficiency can cause hair loss. They are also packed with antioxidants that improve blood circulation to your hair follicles. This helps stimulate hair growth and makes hair strong and healthy.  

                  Pomegranates contain polyphenols such as quercetin, resveratrol, chlorogenic acid amounting to 67 mgs of polyphenols / 100 gms. 



                  This one is a no-brainer one of the best foods for hair growth. Meat is one of the most reliable sources of protein and iron which helps aid hair growth and strengthen hair. This is particularly helpful for menstruating women who may have ferritin deficiency. However, we don't recommend those with hair loss conditions to indulge in red meat and instead chose light meats such as chicken.  

                  Chicken meat contains iron (haem) which is most bioavailable to the body and helps production of heamoglobin, a blood protein involved in oxygenation of body cells. 100 gms of chicken liver provides 9 mgs of heam iron which meets 31% of the daily iron requirements.



                  These pearls of the ocean (pun intended) are loaded with zinc. Low zinc levels are linked to hair loss, slow hair growth and dandruff. If any of those concerns are bothering you, indulge in some oysters.  

                  Copper is essential for providing natural rich colour to the hair as well to maintain the  structural integrity of the hair shaft. 60 gms of oysters can provide 2 mg of copper which meets 100% of the daily requirements.


                  Curry Leaves:

                  These leaves are not only great for flavoring your food but also one of the best foods for hair growth. Rich in antioxidants this condiment helps protect your hair follicles against damage from ageing and boosts hair growth. So if you want dark and thick hair naturally. Time to start adding kari patta, which incidentally is also one of the natural ingredients  for hair growth present in the traya scalp oil tadkas to your meals.  

                  Curry leaves are rich in iron and folic acid. Consuming 30 gms of curry leaves in form of chutneys or adding the powder in meal preparations can supply 2.6 mg of iron and 35 mcg of folic acid which meets 9% of the iron requirements and 16% of the daily folate requirements.

                  Methi seeds:

                  This grandma’s favorite home remedy for hair growth happens to be true. Rich in iron and proteins this is one of the best foods for hair growth. These compounds assist in hair growth and protect your scalp and hair follicles against inflammation and fungal infections. Methi or fenugreek seeds are also rich in Vitamin A, C, K and folic acid.  

                  Methi seeds are a rich source of selenium and zinc. Consuming 20 gms of soaked methi seeds along with meal preparations or adding in chutneys can provide 2 mcg of selenium and 0.76 mg of zinc which meets 5% of the daily selenium needs and 5.8% of daily zinc requirements.


                    Factors that affect hair growth

                    Unlike the popular belief that hair loss is a superficial problem, hair loss conditions are actually the result of a number of internal and external factors. Here are a few causes of hair loss: 

                    • Genetics
                    • Age
                    • Poor nutrition
                    • Major physical trauma
                    • Major psychological stress
                    • Sudden weight loss 
                    • Sudden change in diet 
                    • Abrupt hormonal changes, (associated with childbirth & menopause)
                    • Iron deficiency
                    • Hypothyroidism or hyperthyroidism 
                    • Certain medications
                    • Surgery
                    • Exposure to indoor and outdoor pollution


                    Nutrients in food for hair growth

                    Hair is the fastest growing tissue in the human body, and therefore your hair health is directly related to your internal health. Therefore, nutrition plays a very important role to facilitate faster hair growth. Lean proteins, omega 3 fatty acids and iron are only some of the nutrients to consider when looking at foods for hair growth. Here are the food groups to consider when planning a meal that will boost your hair growth.

                    • Hair follicles consist mostly of protein, making it an important nutrient for hair growth. You can include these foods for hair growth  such as eggs, legumes, meat, yoghurt, and pulses to fulfill your protein requirement for hair. The amino acids in protein-rich foods are responsible for good hair growth and L-lysine is one of them. L-lysine helps improve the quality and volume of hair. A simple addition like eggs for breakfast or pulses for lunch will prove to be a good choice of food for hair growth. 
                    • Vitamin A helps in the production of sebum which is important to keep your scalp moisturised and your hair healthy. It is however important to regulate the content of vitamin A, as an excess also leads to hair loss. Sweet potatoes, carrots and pumpkins all have beta carotene which is converted into vitamin A. This vitamin can also be found in animal products which is a good source for those who don't have a hair loss condition.  
                    • Vitamin B compounds are essential for hair. Here are a few foods for hair growth that are rich in vitamin B compounds such as biotin. Biotin helps make energy by converting nutrients in your diet to essential compounds for your body. Biotin is also essential in the production of keratin, a protective protein that is important for your hair, nails and skin. Consuming foods rich in this compound will promote the growth of strong and healthy hair 
                    • Folate or vitamin B9 is used for DNA and RNA and is essential for repair and regeneration in the body. It is found in broccoli, green leafy vegetables, chickpeas, and peas. Making these great foods for hair growth. However, it is important to note that heat can destroy the properties of folates and so certain foods need to be consumed raw to derive their benefits for hair growth. Now that you know you can add these foods to your diet for hair growth or take supplements. 
                    • Vitamin C is a powerful antioxidant that helps create collagen which is an essential component of your hair. It also helps the hair absorb iron which is vital for hair growth. Strawberries, pepper, guavas and citrus fruits are rich in vitamin C and are the best fruits for hair growth. In fact, it is said that one lemon a day suffices for your daily dose of vitamin C. Lime juice with some honey added for sweetness, is an excellent drink to start your day. However, please note that Ayurveda recommends that those who are facing a hair loss condition should stay away from sour foods. This includes citrus fruits. 
                    • Vitamin D is one of the most important nutrients for our body. However, numerous studies have shown that most Indians have a Vitamin D deficiency.  While the actual role of vitamin D in hair growth is not clear, it apparently helps stimulate hair follicles. Sunlight is an excellent source of vitamin D, apart from foods such as fatty fish and cod liver oil. 10-15 minutes of sunlight every week is enough to fulfil the body’s need for vitamin D. 
                    • Foods such as seeds, nuts and leafy greens are rich in vitamin E and hence are some of the best foods for hair growth. It is a powerful antioxidant that helps nourish and protect the scalp and promotes hair growth. It makes your hair roots stronger. Add these foods for hair growth to your diet or choose a good supplement. 
                    • Iron is essential for hair growth, as it improves blood circulation to your scalp and provides oxygen-rich blood to your hair roots. Cases of iron deficiency are very common in women, and when the levels fall severely, the person may experience anaemia or low haemoglobin. Lentils, pumpkin seeds, broccoli and oysters are rich in iron and are great foods for hair growth.  
                    • Zinc is an important facilitator in helping the oil glands around the hair work properly. Lack of zinc severely impacts hair health, as it contributes to hair growth and repair. Oysters, pumpkins and spinach are rich in zinc, and their supplements have been known to positively affect hair growth. It is generally seen that the general population are frequently deficient in this nutrient, which is responsible for a hair loss condition called alopecia areata
                    • Omega 3 fatty acids are great for hair growth and also greatly enhance the look and feel of the hair. Sometimes inflammation could be the cause of hair loss, and flaxseed oil is one of the potent suggested remedies. Fish oil also has a very high content of omega acids which are great for overall health, apart from being nutritious food for hair growth.  
                    • Vitamins B3 and B9 also known as Folic acid and Niacin are very crucial for the body. Apart from augmenting circulation, they also help in improving the performance of the other nutrients in the body. The Traya hair vitamin is a good formulation to get the above vitamins in a safe and effective manner. 

                     For a complete list you can contact your hair coach for the diet plan. If you are not yet on the treatment, you can take the hair test to see if nutrition is causing your hair loss. And you will get a personalised diet plan as part of the traya treatment. 




                    Q. Can nutritional deficiency cause hair loss?

                    A. Yes, nutritional deficiency can increase hair thinning and hair loss. Make sure to keep your diet packed with food for hair growth. If essential vitamins and minerals required for hair growth are not adequately present in food. They can increase the risk of poor hair health.

                    Q. Does diet help with hair growth?

                    A. Yes, a balanced diet that is rich in foods for hair growth can help promote hair health, especially if someone is experiencing hair loss due to poor nutrition. Diet plays an important role in managing hair loss and improving hair quality.

                    Q. Can nutritional deficiency cause hair loss?

                    A. Yes, nutritional deficiency can increase hair thinning and hair loss. Make sure to keep your diet packed with food for hair growth. If essential vitamins and minerals required for hair growth are not adequately present in food. They can increase the risk of poor hair health.

                    Q. Which vitamin is best for hair?

                    A. There is no particular vitamin that is best for hair. It is essential to consume all vitamins i.e. water and fat-soluble ones for hair growth. Include vitamins such as A, B, C, D, E, and K rich food for hair growth in your diet.

                    Q. Does iron deficiency affect hair growth?

                    A. Iron deficiency can result in anaemia or low haemoglobin levels. Because iron helps your body synthesize haemoglobin in the blood. It is important to transport oxygen to your body's cells for growth and repair. So make sure to include ingredients rich in iron to make your food good for hair growth.

                    Q. What should I eat to stop hair loss?

                    A. A balanced diet is necessary to maintain healthy hair. The diet must contain foods from all 5 food groups which will provide a variety of nutrients to support hair growth. Always choose homemade and wholesome food for hair growth instead of processed foods. 

                    At Traya Health, we believe that hair is a litmus test for your internal health. Our experts are there to guide you at every step, as we design a customised diet plan for you. This will ensure that your hair health is built around a diet with the appropriate nutrients and lead to strong and healthy hair. Download our generic diet plan here.

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                    Sangeeta Menon


                    Dr. Menon is a Nutritionist with a degree in Food Science. She is a certified Fitness Trainer with expertise in Sports Nutrition. She is also the Founder and Director of a Health Cafe in Vapi and has authored various e-books on Amazon

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