Food for hair growth

woman eating berries

by Emily Thorpe |

Stress, diet, hormones or even age can wreak havoc on our hair, which in turn can lead to hair loss, thinning and split ends.

"Making some simple changes to your diet can be a simple and effective way to boost hair health and subsequent growth. Quite simply, you need to feed your hair from within to ensure you have thick, luscious locks," explains Kathryn Danzey, Health Coach and founder of British supplement brand Rejuvenated. "For starters, the potent antioxidants vitamins A, C, and vitamin E are crucial. Biotin, a B­-complex vitamin, as well as manganese, selenium and fatty acids such as Omega-3s can make a difference too."

Food for hair growth

Here are the foods for hair growth that you should be eating...


Protein is vital for healthy hair, not getting enough can even lead to hair shedding. Pile your plates high with protein such as chicken, fish, chickpeas, and lentils. If you’re worried, you’re still not getting enough, then try incorporating a protein powder into your diet.


Eggs are an excellent source of protein but they also contain biotin which is proven to help promote hair growth.

Vitamin A

Vitamin A is a fat-soluble vitamin which helps to fight inflammation, promote tissue repair, strengthen bones as well as supporting hair and skin health. Try adding the following foods into your diet, each of which are jam-packed with this powerful antioxidant: sweet potato, kale, dried apricots, butternut squash, spinach and broccoli.

Vitamin C

Vitamin C helps to build collagen and also acts as a powerful antioxidant to fight free radicals. Vitamin C also helps our bodies to absorb more iron, which in turn helps to keep locks strong and healthy. Foods high in vitamin C include red peppers, citrus fruits, kiwi fruits and berries.

Vitamin E

Vitamin E is another natural antioxidant which boosts collagen production and also helps the body to fight inflammation. Try snacking on Vitamin E-rich almonds, which are rich in amino acids needed for collagen growth, as well as calcium, which we need for strong hair. Avocados are another excellent source of Vitamin E. In fact, one medium avocado provides 21 per cent of your daily vitamin E requirements. Like vitamin C, vitamin E is an antioxidant that helps combat oxidative stress by combatting free radicals.

Pumpkin Seeds

Pumpkin seeds are one of the most nutritious snacks you can eat – and they are a well-known beauty booster! They’re rich in protein, iron, magnesium, potassium, and biotin; all of which are needed for luscious locks.


As a naturally occurring protein, collagen is essential when it comes to hair health. Specific types of collagen i.e. marine collagen is rich in proline which forms the key building blocks for keratin aka healthy hair.

Try adding chicken, egg whites, nuts and beans to your diet; all of these can help to boost collagen levels from within. Alternatively, try a collagen supplement that contains 10,000mg of hydrolysed marine collagen.


Essential fatty acids, such as Omega-3 help to nurture and nourish your hair. Foods rich in omega-3s include pumpkin seeds, chia seeds and salmon.


This leafy green vegetable is well known for its health benefits but it’s also full of iron which is beneficial for healthy hair. Iron helps red blood cells carry oxygen throughout the body to promote growth and repair.

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