9 Foods To Boost Hair Growth

09/06/2021 by serena-nwokoye
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9 Foods That Promote Hair Growth

Healthy hair and good nutrition are naturally linked, due to the fact that our hair needs vitamins and minerals to flourish. As well as having great hair care products we also need to have a healthy diet to promote healthy hair and hair growth. I think that when we begin to read about nutrition and hair care, we can sometimes begin to worry that we’ll need to spend a lot of money on fancy ingredients; however let me assure you, that won’t be the case.

The focus needs to be on choosing nutrient rich foods which contain properties that are good for hair growth. A diet that is rich in proteins and vitamins can really help to encourage hair growth. We also need to look out for specific vitamins and minerals such as vitamin A, vitamin E, vitamin C, vitamin D, omega-3 fatty acids, iron, zinc and biotin. So lets have a look at some of the foods that can really help to promote hair growth.

**Disclaimer: I am not a healthcare professional, my blog posts are based on my own personal experiences, preferences and information I have learnt from reading and researching the different topics I write about. Nothing I have written in this post should take the place of professional advice from a qualified healthcare professional**


  1. Salmon

Salmon is a great fatty fish, that is rich in omega-3 acids and also high in protein. One of the great things about salmon is its versatility and yummy taste! Omega-3 acids are essential fatty acids, used by the body for tissue growth and energy. Omega-3 fatty acids can also help to reduce hair loss and improve hair density.

Other sources of omega-3 fatty acids include-Sardines, chia seeds, cod liver oil, nuts, dark chocolate and avocados.


*Please note: affiliate links may be used in this post. I may receive a small commission at no extra cost to you if you make a purchase through my affiliate link. *


  1. Walnuts

Now if I’m honest, I’m more of a cashew and peanut kind of girl, but I’m happy to add walnuts to the mix, because they are an excellent source for a variety of vitamins and minerals.

Walnuts are rich in omega-3 fatty acids but they also contain, antioxidants, vitamin E, and folate. They are also know to be good for your heart and improving your brain health.

Floate is one of the B-vitamins and is needed to make red and white blood cells in bone marrow, convert carbohydrates into energy and produce DNA and RNA. Great for your body and great for your hair.


  1. Sweet Potato

Sweet potatoes are loaded with vitamins C, A, E and iron, making them great for supporting hair growth as well as overall health of your body. Vitamin A aids in cellular growth and sebum production, which is great for growing healthy hair. Vitamin C can effectively promote hair growth as it helps protect cells from damage and is needed for iron absorption.


  1. Kale

This leafy green vegetable is rich in vitamins and minerals, which are all needed or healthy hair growth. Kale also has high levels of vitamin A and C and iron. It also has high levels of vitamin K and calcium, which can help to promote heart and bone health.

In some cases an iron deficiency can lead to hair loss; this article goes into more detail about some of the other effects of an iron deficiency.

Kale is also high in Vitamin A and as mentioned above vitamin A is essential for cellular growth and although the hair strand itself is dead, the hair follicle is alive and needs nourishing. Vitamin A can aid in the production of sebum which helps nourish the scalp and hair.



  1. Berries

Berries (think strawberries, blueberries, raspberries and blackberries) are loaded with antioxidants and vitamin C, which can help protect the hair from free radical damage. Not only do berries have amazing hair growth benefits they are also incredibly versatile and delicious; have them in a smoothie, fruit salad, cake, muffins or simply have a handful as a healthy snack.


  1. Eggs

Whether you like them poached, scrambled, fired or boiled, eggs contain some great nutrients for hair growth including vitamin A&D, biotin, iron and protein. They also contain calcium, potassium and vitamin E, which can all help to aid healthy hair growth as well as overall health. Whichever way you prefer to eat them, they will definitely do you some good.


  1. Flaxseed

Flaxseeds can be ingested in an oil, or ground into powder. Flaxseeds are great for hair growth as they are high in antioxidants, fibre and omega-3 fatty acids. You can add flaxseeds to smoothies, your breakfast cereals, yogurts and even baked goods.


  1. Spinach

Similar to Kale this green leafy vegetable is great for hair growth. Spinach is low in calories and high in nutrients such as iron, vitamin C, vitamin A, fibre, potassium, calcium and magnesium. I also love the fact that spinach is incredibly versatile; you can use it in salads, soups, sauté or wilt it, or even use it in juices and smoothies.


  1. Avocado

This creamy, delicious fruit, is packed full of goodness for your hair and skin. Avocado contains vitamin E and other essential fatty acids. It also contains, vitamin C, folate, magnesium and potassium. Avocados also have a very high water content consisting of 73% water.

You can also use avocado for DIY hair and facemasks. Again avocado is another fruit that is incredibly versatile; use it in salads, smoothies and even ice creams.


So What Can We Take Away?

A well-balanced, nutrient rich diet, is a great way to stay healthy and promote healthy hair growth. Before changing your diet or taking any form of supplements always consult your doctor first.

Having a varied, balanced diet, is not only good for you, but delicious and exciting. So get creating with some fantastic ingredients, that will also help your hair to grow! Need help with meal planning? I have you covered with my 3 month meal planning ideas right here.


Check Out Some Of My Other Posts On Hair Care And Nutrition

Healthy Hair Smoothie Bowl Recipe

What To Eat To Make Your Hair Grow

5 Foods To Boost Hair Growth

10 Ways To Keep You Hair Moisturised

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