Best Diet for Healthy Hair Growth: What to Eat, Drink and Avoid in 2023

All of our ambitions revolve around having long healthy hair growth, which is seen as a universal emblem of attractiveness. We rush to get the most well-known goods that guarantee thickness and growth, even at the risk of falling victim to fraud (again). If a miracle potion existed that promised immediate healthy hair growth, it would be gone in under two minutes. Although there isn’t (yet) a product like this, there are foods you can eat that have the ingredients needed to actively encourage hair growth.

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Most of us have a tendency to raid the supermarket’s beauty product aisle when trying to increase healthy hair growth. But on the produce side, we’d be better off a few aisles over. Your food plays a critical role in feeding your hair follicles. Topical treatments are helpful, but your hair’s health will suffer if your diet consists solely of junk food with no true nutritional value. You can increase your intake of specific meals to stimulate your follicles.

What impact does malnutrition have on hair?

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In particular as they age, many people desire thick, healthy hair growth.

However, there are various factors that influence its healthy hair growth and texture ranges from: age, general health, genetics, environmental exposure, drugs, and diet.

The one element you probably have greater influence over is your nutrition, even though you can’t change certain others, like age and heredity.

In the hair follicle growth cycle and in cellular turnover, vitamins and minerals from food are crucial.

A diet deficient in the necessary nutrients might cause hair loss.
Based on research, hair loss is associated to nutrient deficits in biotin, riboflavin, iron, vitamins B12 and D, biotin, and other nutrients.
Specifically if you are witnessing hair loss due to weak nutrition, you should focus on a balanced diet routine rich in essential vitamins and minerals that may help in promoting healthy hair growth. It’s wise to make sure you’re eating enough foods high in nutrients that encourage hair development even if more research is need to fully grasp the relationship between micronutrients and hair loss.

Increase your protein, vitamin, and mineral intake:

healthy hair growth
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It may seem irrational to think that something as basic as a healthy diet may aid you reach your hair growth objectives, but it’s true. The cumulative effect of eating healthily does make a significant difference, even though eating one piece of broccoli might not give you long, lustrous hair. According to dietitian Maria Marlowe in an interview with Vogue, mentioned the significance of plant-based diet which contains whole foods that seems to be healthiest for your hair.

Amino acids are crucial for hair growth because your hair is mostly made of the protein keratin. Moreover, focus on consuming foods that are rich in vitamins and minerals including zinc, vitamin C, vitamin B complex, iron, and omega-3 fatty acids. Eggs, bell peppers, green leafy vegetables, walnuts, flaxseeds, hemp seeds, and chia seeds have massive amount of vitamins and minerals in them.

Oily fish is a fantastic source of Omega-3 fatty acids in other places. Salmon, mackerel, sardines, herring, and other oily fish are the ones you should eat to grow your hair stronger. In contrast, biotin is a complex B vitamin that is utilized in many product compositions and is renowned for being essential for haircare.


Protein and biotin, which are essential for the health and growth of hair, are found in abundance in eggs. Hair loss has been associated with either of these vitamin deficiencies.


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Berries are filled with healthy elements and vitamins that could promote hair growth.

Included in this is vitamin C, which has potent antioxidant qualities.

Antioxidants can aid in defending hair follicles from injury caused by dangerous molecules known as free radicals. These chemicals naturally exists within the environment and the body.

Fatty Fish:

Nutrients found in fatty fish like mackerel, herring, and salmon may encourage healthy hair growth development.

They are great providers of omega-3 fatty acids, which research has shown to promote hair development.

Taking a supplement containing omega-3 and omega-6 fatty acids as well as antioxidants decreased hair loss and enhanced hair density, according to an older study involving 120 women.

There are, however, very few research on the relationship between omega-3 fatty acids and hair development. Before health professionals can make any recommendations, more research is required.


According to studies, certain substances in soybeans may encourage healthy hair growth development. Spermidine, a substance that is prevalent in soybeans, is one of these substances.

A spermidine-based dietary supplement, for instance, was found to lengthen the anagen period of active hair growth in a trial of 100 individuals. A hair follicle will continue to grow for however long it is in the anagen phase.

Your hair will tell you when to work on your diet

healthy hair growth
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Better hair development and healthier strands depend on eating well. In the same way as losing belly fat is more influenced by what you eat than by how much exercise you receive, healthy hair growth is more influenced by what you eat than by the shampoo or conditioner you use. Fortunately, it will be very clear if your hair isn’t getting the nutrition it need.

Your diet can be to blame if you discover that your hair is thinning and coming out without any apparent cause. Telogen effluvium, often known as TE, is a kind of hair loss that also causes dull, lifeless hair and is caused by nutrient deficiency. You can consult with your doctor to specify exactly which nutrient is lacking in your bloodstream through major tests.

On the contrary if you are found to not have any mineral deficiency then you must stop consumption of such supplements. Your hair may suffer if you take too many vitamins even if your nutrient levels are precisely regulated. An over consumption of vitamin E, vitamin A, or selenium can lead to hair fall. Always pay attention to your head and act appropriately if you are unsure.


Your diet may have an impact on your healthy hair growth. A deficiency of vitamins A, C, D, and E, zinc, iron, biotin, protein, and vital fatty acids, play an impactful role or either diminish healthy hair growth.

Fortunately, treating a vitamin deficiency in one or more of these components may help prevent hair loss and speed up hair development.

If you believe you are deficient in any of these nutrients, try following the given diet instructions above for a change which you will evidence yourself for sure.

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