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Are you aware that a lack of essential nutrients can slow down your hair growth and even cause hair loss? If you want stronger, healthier hair, you need to follow a proper diet plan that is rich in protein and other essential minerals.
Listed below are the top ten foods for hair growth


Eggs are full of proteins, choline, vitamins D, A, and B12. These are essential nutrients that contribute to hair health. Two carotenoids found in eggs, zeaxanthin, and lutein also play an important role in maintaining the cellular health of hair.

Fatty Fish

Fatty fish like salmon, mackerel, and herring are excellent sources of omega-3 fatty acids, which are essential for hair growth. Apart from these, fishes are also a good source of selenium, protein, vitamin D3, and other nutrients that can help in the growth of hair.

Peanuts and Peanut Butter

Peanuts are a great source of biotin, which stimulates hair growth and prevents hair loss. A ¼ cup of peanut contains up to 9 grams of protein, 4 grams of fiber, and plenty of antioxidants.

Spinach and Kale

Spinach is a source of iron, magnesium, folate, and B vitamins. Other leafy vegetables like kale are also nutrient-dense and promote healthy growth of hair. Additionally, these dark green leafy vegetables also contain vitamin C, which helps to protect the cell membranes of hair follicles.


Avocado is another healthy choice for hair growth as it contains healthy fats and biotin. It also contains Vitamin E, which is an excellent antioxidant. Avocados are also the most popular ingredient of many DIY hair masks.

Flax Seeds

Flax seeds are a source of polyunsaturated fatty acids, which nourish your scalp and prevent dry hair. You can sprinkle some ground flax seeds on yogurt, or add them to your smoothie.

Sweet Potato

Sweet potatoes are a great source of beta-carotene, which can prevent dull and dry hair. Also, when compared to white potatoes, sweet potatoes are slightly higher in fiber and significantly higher in vitamin A.

Sweet Peppers

Sweet peppers are a great source of vitamin C. Vitamin C aids collagen production, which can make hair strands stronger. It’s also an excellent antioxidant, which can protect your hair against oxidative stress. Besides, they also contain vitamin A which helps to accelerate the sebum production and keeps your hair healthy.


Oysters are the best food sources of zinc. Zinc helps in the growth and repair cycle of your hair. If you do not get enough zinc from your diet, you may end up with a common form of hair loss called telogen effluvium. However, this condition is reversible.

Plain Yogurt

Unsweetened plain yogurt contains several types of proteins that act as the building block for healthy hair.


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