What’s The Best Food For Your Hair Growth?


Hair loss is caused by many factors. You may not have control over some of these causes, but you do have control over your diet and nutrition.

How you manage your diet can affect the health and growth of your hair.

Let’s scrutinise processed food.

Your body is exposed daily to highly processed food, chemicals and synthetics.

The body is not meant to handle chemicals and synthetics that can cause problems in your gut.

It will attempt to defend itself by causing inflammation, weight gain, chronic illness and hair loss.

Identifying a consolidated nutrient suitable for your hair.

What is the best food you can buy and eat daily to ensure your hair keeps growing and healthy?

A body desires all the correct nutrients, such as vitamins, proteins, omega-3 fatty acids, fat-soluble vitamins, B-complex vitamins, and iron.

If your body doesn’t get its fair share of nutrients, when you are ill, it will have an impact on the growth of your hair.

Scientific trials have shown that correct nutrition will facilitate hair to grow and stay healthy.

Does your hair need protein?

If you lack protein in your diet, hair shedding may occur (telogen effluvium).

Protein helps build tissue cells in hair, skin and nails.

Around 80-85% of your hair is created of keratin, which is a type of protein.

Such protein helps your hair in the growing phase and keeps it sturdy.

When there is not enough protein, this will happen.

When there is a lack of protein, your hair struggles, becomes brittle and falls out.

You can reverse this by adding protein-rich food to your diet.

Food like eggs, fish, red meat, beans, cheese, tofu, legumes and nuts are all rich in protein.

Warning, some people may have reactions when they eat cheese. They may get eczema or dandruff.

Does your hair need iron?

Yes, iron is an important nutrient for the health of your body.

If you have an iron deficiency in your blood, you will suffer from anaemia.

My sister suffered from anaemia for several years.

She required blood transfusions, iron supplements, and a diet rich in iron nutrients to keep her strong.

Some signs that you might have low iron could be a loss of hair, brittle nails, skin turning pale, shortness of breath and a rapid heartbeat.

Your iron diet should include liver and organ meats, shellfish, whole grains, meat, nuts, beans, kale, spinach, dried fruit and fortified cereals.

Your hair needs Biotin

Biotin is a water-soluble vitamin and might not be stored in your body, which means you have to eat it every day.

It helps your body convert carbohydrates into energy.

Therefore, it helps in hair growth. Deficiency in Biotin may also cause a loss in hair colour.

You get Biotin from egg yolk, milk, bananas, cauliflower, liver, yeast, pork, salmon, nuts, avocado, raspberries, beans and mushroom

Do hair need Vitamin C?

Yes, vitamin C supports everything from flu to wound healing.

Vitamin C additionally helps absorb iron without which causes hair loss and limits your hair to grow to a short length.

You probably know that your body can’t build or store Vitamin C.

Thus, you need to take food or supplements containing Vitamin C daily. Deficiency in Vitamin C causes dry and brittle hair.

Foods rich in Vitamin C include oranges, lemons, guava, watermelon, kale, potatoes, broccoli and many more.

Hair needs Omega 3 fatty acids. 

Fish oil has omega 3 fatty acids extracted from fish tissue.

Omega 3 fatty acids are known to help nourish, strengthen and grow your hair.

As your body can’t manufacture them, you’ve to obtain these nutrients through your daily diet and supplements.

Fishes high in Omega 3 fatty acids are salmon, mackerel and herring.

Does your hair need Vitamin D?

Lack of Vitamin D in your diet will cause hair loss.

Various studies have shown that Vitamin D plays a crucial role in hair follicle cycling.

You would need your diet of salmon, mackerel, fish oil and animal fats, all of which contain a high amount of Vitamin D.

Does your hair need Vitamin E?

There is a minimum quantity of literature to recommend that the lack of Vitamin E can cause hair loss.

There are current studies conducted by various institutions, which are still inconclusive.

What about Folic Acid?

Folic acid is usually found in leafy green vegetables like spinach, asparagus, romaine lettuces and turnip greens.

There’s restricted research to conclude that the lack of Folic Acid is the reason behind hair loss.

There are some studies that show that a lack of multiple nutrients can cause hair loss.

But there are also other factors that might be the cause, like lifestyle, stress, medication or another disorder.

Identify natural and processed food that is bad for your hair.

1. Sugar – it is known to interfere with the absorption of protein into your hair.

2. Alcohol – There is no evidence proving, consuming alcohol will cause hair loss.

However, alcohol dehydrates your body and absorbs key nutrients. This may cause your hair to be more brittle.

3. Refined grains like cakes, pastries, and white breads are full of sugar. This may be the cause of your hair going thin.

4. Some fish include mercury. The high level of mercury can cause hair loss.

5. Cigarette smoke is bad for your hair. It blocks the blood circulation to your hair follicles, so it does not receive the nutrients it needs.

That can cause your hair to fall out or be thinner.


If you go to Amazon.com you will be amazed to find more than 3,000 products in the hair loss supplements section.

Are you aware that dietary supplements are not FDA regulated?

Dietary supplement manufacturers are responsible for their claims and safety, and do not need FDA approval to market their products.

It is interesting to note that taking too many certain supplements containing selenium, vitamin A & E may cause hair loss.

Some of the best-selling supplements contain these nutrients.

It is important to do your research if you decide to take supplements as part of your regime.

Some researchers say there isn’t enough research or evidence to show that supplements are beneficial for people with nutrient deficiencies.


The supplement and cosmetic industry are first and foremost a business.

They are driven by making the most money. I don’t think they will care about safety and health.

There are fortunately ethical companies out there marketing reliable and safe products.

It is up to you to get all  information needed in order to make an educated decision about safety and health.

If you have any questions or opinions about this blog post, please drop them in the comment box below.

You can also follow me on social media for more content like this!

I hope you enjoyed my thoughts, and it helped with your decision-making process.



Disclosure: Just a Heads Up: My posts may contain affiliate links! If you buy something through one of those links, you won’t pay a cent more, but I’ll get a small commission, which helps keep the lights on. All discount is taken from the suggested retail price. Many thanks!

Disclaimer: These statements are not intended to diagnose, cure, treat or prevent any disease. They are for information purposes only. They have not been evaluated by the FDA. You should read carefully all product packaging. If you suspect that you have a medical condition, seek help from your doctor. 

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