(Last Updated On: December 17, 2022)

Just as food can have a positive effect on the skin, the same concept applies to hair health. This Means, certain foods can maintain the brightness, strength, and thickness of hair (hallelujah). As a person who has been dealing with hair problems for many years (thanks to an annoying hormonal imbalance), I am the first to admit that hair loss is very frustrating and equally heartbreaking. There is no doubt that this will damage your self-confidence. Ironically, however, hair loss is very common. In fact, it is estimated that about 50% of women experience significant hair loss in their lifetime. The most important cause of female hair loss is called female type hair loss (FPHL), which affects about one-third of susceptible women. Postpartum hair loss also plays a great role. Therefore, I have done a lot of research to find the most suitable 12 Foods to Help You Grow your hair. Read: An Italian Themed Dinner Party in the Mountains of Malibu

But first, what causes female hair loss?

In essence, all kinds of situations can lead to hair loss. From genetic susceptibility to pregnancy, thyroid disease, menopause, and anemia, hair loss is multifaceted.

What is the most common cause of hair loss? Genetic diseases that occur with age. This situation leads to the above FPHL. It usually occurs gradually in a predictable manner. For temporary hair loss, hormonal changes and medical diagnosis may lead to patchy alopecia and scalp infection. In addition, a severe stress event may lead to hair thinning after a few months of physical or emotional shock. Usually, this type of hair loss because of stress is temporary. Finally, unfortunately, some hairstyles and treatments can lead to hair loss. This type of hair loss (such as pulling hair) is called traction hair loss.

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3 hair growth cycles

In our life, our hair has three growth cycles:

  • Anagen period (growth period): it can last for 2 to 8 years. This stage usually refers to 85% to 90% of your hair.
  • Catagen period (transition period): This is the time of hair follicle contraction. It will take about two to three weeks.
  • Telogen period (Resting period): about two to four months. At the end of this phase, the hair will fall off.

For shorter hair, such as eyelashes and eyebrows, they usually have a short Anagen or growth period of about a month. However, scalp hair can last 6 years or more.

How lifestyle affects hair loss

The impact of lifestyle on hair loss is not only being gentle or mild on hair (avoid dragging when brushing, use a wide-toothed comb, limit tension with braid and try to avoid harsh treatment), but also various lifestyle habits will affect hair loss and growth. In addition to genetics and aging that affect hair growth, environmental factors, stress, and nutrition can also affect hair health.

 Environmental stressors include a range of factors, such as exposure to toxins, pollution, and smoking. All of these can be harmful to hair follicles. A Highly polluted environment can cause itching, dandruff, oily scalp, etc. From using a deep conditioner to wearing a hat outdoors, the more nourishment and protection your hair gets, the better.

Although pressure is sometimes inevitable, it is another factor in hair loss. Acute or chronic stress can stimulate a large number of hair follicles to enter into the resting period, which may cause the affected hair to fall off several months after the stress event. In order to prevent hair loss, we have selected the best stress relief products for you.

How Nutrition impacts hair loss

Finally, nutrition. Eating enough protein, drinking a lot of filtered water, and eating more food rich in iron and zinc will help your hair be healthy and strong. Vitamin B is also very important. Think about it: dark green leafy vegetables, whole grains, farm-raised animal protein, and healthy fats such as olives, nuts, seeds, and avocados. These are helpful to prevent the defect of hair loss.

A balanced diet can help promote hair growth, especially when you think you lose your hair due to insufficient nutrition.

12 kinds of food to help hair growth

For many of us, our bodies need a diet rich in plant-based foods, fiber, antioxidants, omega-3 fatty acids, and high-quality protein to achieve optimal hair growth. In other words, eating the rainbow. As part of a nutritious diet, eating these 12 foods helps support the hair growth process. This is a win-win result, and they also help build healthy skin and nails.

  • Avocado
  • Bell pepper
  • Bone soup
  • Cruciferous vegetables
  • Egg
  • Greek yogurt
  • Lentil
  • orange
  • Salmon
  • Seaweed
  • Spinach
  • Sweet potato
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12 Foods to Help You Grow hair-Avocado

Healthy fat is essential to hair health. As because our bodies cannot produce omega – 3 fatty acids, we need to get them through diet. Avocado, this superfood is rich in vitamins, minerals, and healthy fat, which can nourish hair follicles. They are rich in vitamin E and antioxidants that help stimulate strong, shiny hair.

Recipe: simple chocolate avocado pudding,-making thyme is good for health

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12 Foods to Help You Grow hair-Bell pepper

Bell pepper is rich in vitamin C and fiber, which can promote hair growth by improving scalp blood circulation. As a member of the pepper family, bell pepper is rich in vitamins A, C, and B6.

Recipe: lasagna stuffed Peppers-Naturally Ella.

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12 Foods to Help You Grow hair-Bone soup

Organic bone and meat soup and collagen (ideally from herbivores) support the elasticity and strength of hair. Bone broth also provides the connective tissue with the basis to hold everything in place. Rich in sources and high quality, bone soup and collagen are beneficial ingredients to build amino acids for hair.

Recipe: bone broth and vegetable soup-calm Eats

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12 Foods to Help You Grow hair-Cruciferous vegetables

Cruciferous vegetables such as broccoli, Brussels sprouts, and cauliflower are rich in folic acid. Folic acid is necessary to improve weak, sparse, or fragile hair. Cruciferous vegetables also contribute to the natural production of keratin because it contains sulfur-rich amino acids, which are an important subgroup that builds keratin. Keratin is both an external protective protein and an internal structural protein, in many ways, which can protect hair and keep it healthy.

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12 Foods to Help You Grow hair-Egg

Our hair is composed of protein. Foods such as pasture-raised eggs, wild-caught fish, and organic chickens are essential for hair growth and health. Eggs are also an easy source of biotin, which is an ingredient in many hair supplements. In addition, egg yolks may help moisturize dry hair.

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12 Foods to Help You Grow hair-Greek yogurt

Like eggs, Greek yogurt is rich in protein, essential vitamins, and minerals, such as zinc. Greek yogurt is rich in an ingredient that supports scalp blood flow. Vitamin B5 (pantothenic acid) has been shown to help prevent hair thinning and loss. To upgrade your regular Greek yogurt bowl, add omega-3 fatty acids such as chia and flaxseed powder.

Recipe: Vanilla Greek Yogurt Chia Seed Pudding-Little Broken

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12 Foods to Help You Grow hair-Lentil

From legumes, lentils are rich in vitamins that strengthen hair, such as iron, zinc, and biotin. Biotin is necessary for the production of keratin, which is the basic component of hair, skin, and nails. Lentils and beans are also convenient and healthy protein sources for plant-based dieters.

Recipe: Lemony Lentil and Chickpea Salad-Cookie + Kate

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12 Foods to Help You Grow hair-Orange

Like other citrus fruits, oranges are rich in antioxidants and play an important role in promoting hair growth. Antioxidants can remove free radicals, prevent hair damage and promote hair growth. Oranges also contain fiber, B vitamins, and vitamin E, which help repair damaged hair follicles.

Recipe: Tropical Pineapple-Ginger Smoothie -Camille Styles

Foods to Help You Grow hair


Nutritious fish such as salmon and mackerel are rich in nutrient omega – 3 fatty acids. Because of their healthy fats, proteins, and B vitamins, their compounds help hair grow and grow. In essence, this oily fish can help restore the luster of hair and is the key to maintaining scalp health.

Recipe: Grilled Salmon Tacos with Avocado Salsa by Cooking Classy

Foods to Help You Grow hair


Seaweed is an excellent source of iodine and helps maintain a healthy thyroid, which is important for the overall health of hair. In addition, eating seaweed helps to promote scalp hydration, thereby improving the condition of dry hair. Last but not least, it increases hair mineralization, resulting in thicker hair.

Recipe: Miso Ramen Soup – Plant-Based Jess

Foods to Help


Green leafy vegetables are one of the best food categories for hair growth. Spinach, kale, and sesame are rich in antioxidants that help fight free radicals that destroy the natural collagen supply to the scalp. Spinach is also rich in vitamins A and C, an antioxidant that regulates cell renewal and oil production.

Recipe: Salad with Avocado by Ambitious Kitchen

Foods to Help You Grow hair

Sweet potato

Sweet potatoes are rich in β- Carotene is a precursor of vitamin A. Vitamin A is essential for a healthy scalp and promotes hair growth. As a prebiotic, sweet potato also contributes to intestinal health. Studies have shown that a healthy intestinal microbiota helps to produce nutrients for hair growth. Sweet potatoes are also rich in vitamin C, an antioxidant that improves skin health.

Recipe: Southwestern Grilled Sweet Potato Salad – Two Peas & Their Pod

Five of the best hair growth supplements

Although it is necessary to eat foods that promote hair growth, a daily supplement can further support hair growth goals. When choosing the ideal hair growth supplement, you need to look for clinical support products that have been tested for efficacy and quality. Remember that most supplements take three to six months to store all kinds of vitamins, minerals, and compounds, so be patient!

However, consult your doctor or dermatologist before purchasing hair growth supplements. Check for any potential nutritional deficiencies and ensure that supplements that do not cause allergies or other adverse reactions are selected.

 In addition, read all labels and avoid using unnatural or chemical ingredients.

Foods to Help You Grow hair

NourishVita Hair, Lash & Brow Growth Vitamins Supplement

Nourishing Vita is an effective plant-based hair care formula developed with scientifically proven ingredients. This advanced daily supplement contains key nutrients, including essential fatty acids, vitamins, minerals, and antioxidant plants. As a hormone-free product, the supplement contains biotin, vitamin C, and vitamin A. Specifically, vitamin A is necessary for the growth of each cell. In other words, vitamin A is the key to tissue growth and hair growth.

12 Foods to Help You Grow hair

Nutrafol Women Hair Growth Supplement for Thicker, Stronger Hair 

Clinically, the supplement can improve hair growth and strength, and internally target a variety of root causes of thinning hair, including stress and nutrition. Nutrofol’s ingredients help improve sleep, energy, mood, and skin health. This supplement is designed for women, and 79% said they were more confident in their hair growth after six months of use. Nutrofol has been recognized as a first-class hair growth solution.

12 Foods to Help You Grow hair

Natural Wellbeing Hair Essentials

The essence of natural health conditioners is to use the purest quality and moral origin ingredients to pay tribute to the traditional way of traditional herbal medicine. Incorporating the latest scientific research results into their professionally developed formula, this supplement contains bamboo extract, milk thistle seeds, and saw palm berries.

12 Foods to Help You Grow hair

Viviscal Hair Growth Supplement

Viviscal’s award-winning formula (Harper’s Bazaar anti-infection award 2020) is a trusted choice for 25 years, containing ingredients to support healthy hair growth. This supplement also has a new and improved taste, which is made of proprietary amino collagen complex and other important compounds such as biotin, zinc, vitamin C, iron, and niacin.

12 Foods to Help You Grow hair

Hair Hero

By hydrolyzing collagen, hair hero naturally repairs and strengthens damaged hair follicles and supports hair health. This proprietary blend design contains the essential vitamins and minerals needed to nourish and supplement hair for optimal growth. Contains 5000 micrograms of biotin, hair growth vitamins, is rich in fuel, can make hair thick and healthy. This supplement is also completely free of gluten, soy, preservatives, and dairy products.

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