10 Superfoods For Hair Growth 2023: Best Foods For Voluminous Hair

Krista Elkins

Updated on - Written by
Medically reviewed by Dr G. Michael DiLeo, MD

superfoods for hair

Although hair growth cannot be generated by a single method, nutrients[1] are essential for healthy hair. Good hair is the result of your overall good health. 

Vitamins and minerals are essential to promote hair follicle growth and cell turnover. Hair follicles are organs that can be stimulated to grow. Protein, biotin, iron, riboflavin, and vitamins C, D, B12, A, and vitamin E are all essential to promote hair growth. There are many superfoods for natural hair care. 

There are many delicious superfoods for hair and skin that you can include in your diet. Antioxidants help to boost collagen in the body, which helps with hair health. Fresh, healthy food is key to good hair growth. 

Ayurveda[2], an ancient, natural system of medicine originating in India, ascribes good hair to good Prana (life force). Ayurvedic food for hair growth is very popular.

10 Best Superfoods for Healthy Hair Growth

  1. Eggs
  2. Oats
  3. Fatty fish
  4. Dark green vegetables
  5. Beans
  6. Sweet potato
  7. Red meat
  8. Nuts and seeds
  9. Berries
  10. Sweet peppers

10 Best Superfoods for Healthy Hair Growth


superfoods for hair

Eggs are a great source of both macro and micronutrients. They are one of the best foods to eat for good hair. They contain biotin[3], which is very important for healthy hair. Biotin helps with the production of keratin, essential for hair growth. 

Eggs are nutritional powerhouses[4], with an assortment of essential lipids, proteins, vitamins, and minerals within both a modest calorie cost and economic cost. Your hair follicles are made of protein, and eggs are very rich in protein. 

They are great at providing essential nutrients for the cells of your hair follicles.  They also contain zinc and selenium, which are cofactors in enzymes and structural proteins[5] important to hair growth and the structure of the hair shaft. Eggs are affordable, and there are many ways to include them in your meals. 


superfoods for hair

Oats are a superfood full of vital nutrients without a high price tag. They are rich in zinc which supports the hair repair cycle. A zinc deficiency, biotin deficiency, or folic acid deficiency may cause your hair strands to be dull and flat or lead to split ends. The bottom line is that healthy eating and nutrition are vital to helping your hair grow voluminous. 

Research has shown that a zinc deficiency[6] may lead to hair loss. Oats also contain iron, omega-3 fatty acids, B vitamins, potassium, and magnesium, all of which are necessary for healthy hair.

Fatty Fish 

superfoods for hair

Fatty fish such as salmon, tuna, herring, mackerel, and sardines contain all the right nutrients for healthy hair. They are rich in omega-3 fatty acids, vital for your hair to grow well. Fatty fish is an excellent source of vitamins D, riboflavin, niacin, and vitamin B12, all of which are needed to promote hair growth.

The three growth phases[7] are anagen (hair growth), catagen (hair regression), and telogen (resting phase of a follicle in which hair falls out). Studies show that fatty fish stimulates hair cells and growth in the anagen[8] phase. 

Dark Green Vegetables 

superfoods for hair

Dark green vegetables such as spinach or kale have many benefits for hair. They contain a large amount of vitamin A and vitamin C, which boost your body’s collagen production. 

These leafy greens are rich in iron and folate, which boosts your immune system. They contain many minerals that your hair needs to grow faster.

Research has also shown that iron deficiency[6] is a very common cause of hair loss. Supplements such as spirulina, a phytochemical from algae, are also very good for hair growth. 


superfoods for hair

Beans are a great source of protein and flavonoids[9] like beta-carotene that help to strengthen hair follicles. Insufficient blood supply and circulation to the scalp can lead to hair loss. 

Peas, beans, lentils, etc., also contain iron, biotin, and folate. Biotin deficiency may lead to hair loss. Biotin deficiencies are rare, however, in people who eat a well-balanced diet.

Beans such as soybeans may promote hair growth in the anagen phase. It is rich in spermidine[10] which helps the hair follicle stay in the anagen phase longer. 

Lectins are components in certain foods like beans, nuts, and seeds that can cause some complications in certain people, so they are often called “antinutrients.” They may affect your red blood cells and blood flow by promoting clots[11]. It is always essential for you to talk with your doctor before changing your diet. 

Sweet Potato 

Sweet Potato

Eating a sweet potato can counteract poor nutrition. Sweet potatoes contain very large amounts of beta carotene[9], which the body converts to vitamin A and is very important for healthy hair. This nutrient aids in the growth of hair cells and may prevent your hair from thinning. 

Vitamin A toxicity may actually cause hair loss. It is usually unnecessary to supplement the diet with Vitamin A because it can be obtained from eating a healthy, well-balanced diet, including sweet potatoes. 

This vegetable also contains high amounts of magnesium, copper, potassium, and iron. 

Eating a diet rich in vitamin A and the other nutrients found in sweet potatoes can aid in your body’s production of sebum which is vital for healthy hair.  

Red Meat

Red Meat

Red meat is a rich source of protein[12], and there are many health benefits to eating it, including healthy hair. It may help to prevent hair loss caused by protein deficiency. 

It contains easy-to-absorb iron, which helps to produce new hair follicles and may help prevent hair loss. Eating red meats containing protein and iron promotes hair growth. 

Nuts And Seeds 

Nuts and Seeds

Nuts and seeds contain many nutrients that are vital[13] for healthy hair. They contain many vitamins, including E, B, zinc, and essential fatty acids. Nuts and seeds are inexpensive there are some seeds like chia seeds and flax seeds that are very low in calories while being very nutrient dense. 

Nuts and seeds such as almonds, flaxseed, and sesame are nutrient-dense and excellent protein sources. Eat this delicious food for excellent hair health. They are very tasty, and there is a wide variety of choices of nuts and seeds you should easily be able to include in your daily meals. They are a superfood for hair and skin and provide many other medical benefits. 



Berries are rich in antioxidants[14] and vitamins essential for hair health and strength. The antioxidants may protect hair follicles from harmful damage caused by free radicals. Environmental factors such as UV, dust, stress, hair treatments, and hair dryers can cause damage to hair, and antioxidants can help protect against this damage. 

Eat this delicious fruit plain, or throw them into a smoothie. Berries have been shown to promote healthy hair growth by supporting collagen production[15]. Collagen makes hair stronger and is important to prevent hair from becoming brittle. Strawberries particularly are very high in vitamin C, which aids in iron absorption, helping to promote hair growth. 

Some supplements, such as red superfood powders on the market, provide plentiful nutrients. 

Sweet Peppers 

Sweet Peppers

Sweet Peppers contain two times the vitamin C of an orange and are considered a healthy diet staple[16] for healthy hair growth. They are also rich in beta carotene, which promotes sebum production. While this is not essential for hair growth, oiling the hair shaft makes hair look healthy. 

Vitamin c in sweet peppers is a powerful antioxidant. These antioxidants protect your hair against free radicals found in the environment and can lead to hair damage. Sweet pepper nutrients also promote collagen production, which leads to stronger hair. They are also a rich source of vitamin A. 

Eating the right amount of fruits, vegetables, and proteins, including sweet peppers, is critical to ensure you get the nutrients your body needs. These superfoods for voluminous hair will get you there.

The Bottom Line

There is a hereditary condition known as androgenetic alopecia[17], which leads to hair loss, often prematurely. Telogen effluvium[18] is one of the most common causes of temporary hair loss and shedding of hair due to the effects on the hair follicle and scalp from drugs, trauma, and even stress. 

Other factors for good hair health include your overall health, diet, and stress. Environmental factors and medications can also lead to poor hair health. Hormonal changes in women, such as from menopause or childbirth, can change your hair health. Certain medical conditions such as cancer, anemia, thyroid disease, and autoimmune disorders such as lupus can cause your hair to fall out. 

While age and genetics are mostly responsible for voluminous and healthy hair, great results can be achieved when you eat a healthy diet full of antioxidants, vitamins, and minerals from these superfoods. 

+ 18 sources

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

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  9. Bassino, E., Gasparri, F. and Munaron, L. (2020). Protective Role of Nutritional Plants Containing Flavonoids in Hair Follicle Disruption: A Review. International Journal of Molecular Sciences, [online] 21(2), p.523. doi:10.3390/ijms21020523.
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Krista Elkins

Medically reviewed by:

Michael DiLeo

Freelance Healthcare Content Writer. More effective content because I know your customer. I've been in bedside healthcare as both a Paramedic and RN for almost 20 years! Quality writing for busy content managers.

Medically reviewed by:

Michael DiLeo

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