10 Superfoods For Hair Growth 2024: 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

Eggs 

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. 

Oats 

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. 

Beans

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

Berries

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

  1. Almohanna, H.M., Ahmed, A.A., Tsatalis, J.P. and Tosti, A. (2018). The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatology and Therapy, [online] 9(1), pp.51–70. doi:10.1007/s13555-018-0278-6.
  2. Hopkinsmedicine.org. (2019). Ayurveda. [online] Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/ayurveda#:~:text=What%20is%20Ayurveda%3F,translates%20to%20knowledge%20of%20life.
  3. Patel, D.P., Swink, S.M. and Castelo-Soccio, L. (2017). A Review of the Use of Biotin for Hair Loss. Skin Appendage Disorders, [online] 3(3), pp.166–169. doi:10.1159/000462981.
  4. Réhault-Godbert, S., Guyot, N. and Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, [online] 11(3), p.684. doi:10.3390/nu11030684.
  5. Goldberg, L.J. and Lenzy, Y. (2010). Nutrition and hair. Clinics in Dermatology, [online] 28(4), pp.412–419. doi:10.1016/j.clindermatol.2010.03.038.
  6. Hairscientists.org. (2021). Nutrition and hair health | The Trichological Society. [online] Available at: https://www.hairscientists.org/hair-and-scalp-conditions/nutrition-and-hair-health
  7. Yue, Z., Yang, F., Zhang, J., Li, J. and Chuong, C.-M. (2022). Regulation and dysregulation of hair regeneration: aiming for clinical application. Cell Regeneration, [online] 11(1). doi:10.1186/s13619-022-00122-x.
  8. Kang, J.-I., Yoon, H.-S., Kim, S., Park, J., Hyun, Y., Ko, A., Ahn, Y.-S., Koh, Y., Hyun, J., Yoo, E.-S. and Kang, H.-K. (2018). Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways. International Journal of Molecular Sciences, [online] 19(9), p.2770. doi:10.3390/ijms19092770.
  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.
  10. Annual Reviews. (2020). Nutritional Aspects of Spermidine. [online] Available at: https://www.annualreviews.org/doi/abs/10.1146/annurev-nutr-120419-015419
  11. López-Moreno, M., Garcés-Rimón, M. and Miguel, M. (2022). Antinutrients: Lectins, goitrogens, phytates and oxalates, friends or foe? Journal of Functional Foods, [online] 89, p.104938. doi:10.1016/j.jff.2022.104938.
  12. The Nutrition Source. (2012). Protein. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
  13. Vic.gov.au. (2013). Nuts and seeds – Better Health Channel. [online] Available at: https://www.betterhealth.vic.gov.au/health/healthyliving/nuts-and-seeds
  14. Yu, J.Y., Gupta, B., Park, H.G., Son, M., Jun, J.-H., Yong, C.S., Kim, J.A. and Kim, J.O. (2017). Preclinical and Clinical Studies Demonstrate That the Proprietary Herbal Extract DA-5512 Effectively Stimulates Hair Growth and Promotes Hair Health. Evidence-Based Complementary and Alternative Medicine, [online] 2017, pp.1–11. doi:10.1155/2017/4395638.
  15. Gref, R., Deloménie, C., Maksimenko, A., Gouadon, E., Percoco, G., Lati, E., Desmaële, D., Zouhiri, F. and Couvreur, P. (2020). Vitamin C–squalene bioconjugate promotes epidermal thickening and collagen production in human skin. Scientific Reports, [online] 10(1). doi:10.1038/s41598-020-72704-1.
  16. and, D. (2022). Keep Active & Eat Healthy to Improve Well-being & Feel Great. [online] National Institute of Diabetes and Digestive and Kidney Diseases. Available at: https://www.niddk.nih.gov/health-information/weight-management/keep-active-eat-healthy-feel-great
  17. Prie BE;Iosif L;Tivig I;Stoian I;Giurcaneanu C (2016). Oxidative stress in androgenetic alopecia. Journal of medicine and life, [online] 9(1). Available at: https://pubmed.ncbi.nlm.nih.gov/27974920/
  18. Asghar, F., Shamim, N., Farooque, U., Sheikh, H. and Aqeel, R. (2020). Telogen Effluvium: A Review of the Literature. Cureus. [online] doi:10.7759/cureus.8320.
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

Journal of Physical Education and Sport

Trusted Source

Go to source

SciELO - Scientific Electronic Library Online

Trusted Source

Go to source

African Journals Online

Non-profit Platform for African Journals

Trusted Source
Go to source

Journal of The American Board of Family Medicine

American Board of Family Medicine

Trusted Source
Go to source

Informit

RMIT University Library

Trusted Source
Go to source

European Food Safety Authority

Science, Safe food, Sustainability

Trusted Source
Go to source

OrthoInfo

American Academy of Orthopaedic Surgeons

Trusted Source
Go to source

American Academy of Family Physicians

Strengthen family physicians and the communities they care for

Trusted Source
Go to source

Agricultural Research Service

U.S. Department of Agriculture

Trusted Source
Go to source

The American Journal of Medicine

Official Journal of The Alliance for Academic Internal Medicine

Trusted Source
Go to source

National Institute on Alcohol Abuse and Alcoholism

Database From National Institute Of Health

Trusted Source
Go to source

Lippincott Journals

Subsidiaries of Wolters Kluwer Health, Inc.

Trusted Source
Go to source

National Institute on Aging

Database From National Institute Of Health

Trusted Source
Go to source

Translational Research

The Journal of Laboratory and Clinical Medicine

Trusted Source
Go to source

Cell

An All-science Publisher

Trusted Source
Go to source

Journal of Translational Medicine

BioMed Central

Part of Springer Nature
Go to source

Federal Trade Commission

Protecting America's Consumers

Trusted Source
Go to source

National Human Genome Research Institute

Database From National Institute Of Health

Trusted Source
Go to source

Food Production, Processing and Nutrition

BioMed Central

Part of Springer Nature
Go to source

BMC Gastroenterology

BioMed Central

Part of Springer Nature
Go to source

ACS Publications

A Division of The American Chemical Society

Trusted Source
Go to source

Annual Reviews

Independent, Non-profit Academic Publishing Company

Trusted Source
Go to source

PubChem

National Center for Biotechnology Information

National Library of Medicine
Go to source

PLOS Journals

Nonprofit Publisher of Open-access Journals

Trusted Source
Go to source

Thieme E-books & E-Journals

Peer-reviewed & Open Access Journal

Trusted Source
Go to source

European Journal of Agriculture and Food Sciences

Peer-reviewed International Journal Publishes

Trusted Source
Go to source

Royal Society of Chemistry Publishing Home

Chemical Science Journals, Books and Database

Trusted Source
Go to source

Frontiers

Publisher of Peer-reviewed Articles in Open Acess Journals

Trusted Source
Go to source

De Gruyter

German Scholarly Publishing House

Trusted Source
Go to source

Hindawi

Open Access Research Journals & Papers

Trusted Source
Go to source

Oilseeds and Fats, Crops and Lipids

EDP Sciences

Trusted Source
Go to source

Cambridge Core

Cambridge University Press

Trusted Source
Go to source

FoodData Central

U.S. Department Of Agriculture

Trusted Source
Go to source

Journal of the American Heart Association

Peer-reviewed Open Access Scientific Journal

Trusted Source
Go to source

National Center for Complementary and Integrative Health

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

The Americans with Disabilities Act

U.S. Department of Justice Civil Rights Division

Trusted Source
Go to source

Journal of the Academy of Nutrition and Dietetics

Organization of Food and Nutrition Professionals

tr
Go to source

Sage Journals

Database From Sage Publications

Trusted Source
Go to source

National Institute of Drug Abuse

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

The ClinMed International Library

A Repository and an Open Access Publisher for Medical Research

Trusted Source
Go to source

The Royal Society Publishing

United Kingdom's National Academy of Sciences

Trusted Source
Go to source

APA PsycNet

Database From American Psychological Association

Trusted Source
Go to source

The Pharma Innovation Journal

Peer-reviewed And Refereed Journal

Trusted Source
Go to source

Asian Journal of Pharmaceutical Research and Development

Peer-reviewed Bimonthly Journal

Trusted Source
Go to source

British Pharmacological Society

Journals - Wiley Online Library

Trusted Source
Go to source

American Psychological Association

Scientific and Professional Organization of Psychologists

Trusted Source
Go to source

AAP Publications

Database From American Academy of Pediatrics

Trusted Source
Go to source

Karger Publishers

Academic Publisher of Scientific and Medical Journals and Books

Trusted Source
Go to source

Cambridge University Press & Assessment

Database From Cambridge University

Trusted Source
Go to source

National Institute of Mental Health

Database From National Institute Of Health

U.S. Department of Health and Human Services
Go to source

MDPI

Publisher of Open Access Journals

Trusted Source
Go to source

Bulletin of the National Research Centre

Part of Springer Nature

Trusted Source
Go to source

The New England Journal of Medicine

Massachusetts Medical Society

Trusted Source
Go to source

Economic Research Service

U.S. DEPARTMENT OF AGRICULTURE

Trusted Source
Go to source

MedlinePlus

Database From National Library of Medicine

U.S Department of Health and Human Services
Go to source

National Institute of Health

An agency of the U.S. Department of Health and Human Services

Trusted Source
Go to source

Trusted Source

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

The BMJ

Weekly Peer-reviewed Medical Trade Journal

The British Medical Association
Go to source

The British Psychological Society

The British Psychological Society is a charity registered in England

Database From Wiley Online Library
Go to source

National Heart, Lung, and Blood Institute

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

PubMed

Database From National Institute Of Health

U.S National Library of Medicine
Go to source

DailyMed

Database From National Institute Of Health

U.S National Library of Medicine
Go to source

Google Scholar

Go to source

Science.gov: USA.gov for Science

Government Science Portal

Go to source

ResearchGate

Social Network Service For Scientists

Find and share research
Go to source

American Heart Association

To be a rentless force for a world of longer, healthier lives

Go to source

BioMed Central

Research in progress

Go to source

JAMA Network

Home of JAMA and the Specialty Journals of the American Medical Association

Go to source

Springer Link

Database From Springer Nature Switzerland AG

Springer - International Publisher Science, Technology, Medicine
Go to source

ODS

Database from Office of Dietary Supplements

National Institutes of Health
Go to source

Federal Trade Commission

Bureaus of Consumer Protection, Competition and Economics
Go to source

Trusted Source

Database From U.S. Department of Health & Human Services

Governmental Authority
Go to source

Oxford Academic Journals

Oxford University Press

Trusted Source
Go to source

Taylor & Francis Online

Peer-reviewed Journals

Academic Publishing Division of Informa PLC
Go to source

WHO

Database from World Health Organization

Go to source

Journal of Neurology

Peer-reviewed Medical Journal

American Academy of Neurology Journal
Go to source

ScienceDirect

Bibliographic Database of Scientific and Medical Publications

Dutch publisher Elsevier
Go to source

Wiley Online Library

American Multinational Publishing Company

Trusted Source
Go to source

Centers for Disease Control and Prevention

U.S. National Public Health Agency

U.S Department of Health and Human Services
Go to source

Trusted Source

Database from U.S. National Library of Medicine

U.S. Federal Government
Go to source

U.S. Food & Drug Administration

Federal Agency

U.S Department of Health and Human Services
Go to source

PubMed Central

Database From National Institute Of Health

U.S National Library of Medicine
Go to source
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement