Long, strong and shiny hair is almost everyone’s dream yet not everyone achieves it. This is why many people do just about anything to grow their hair. Some go as far as applying vodka and yeast infection creams on their scalp. Weird, right?

Fortunately, your hair grows around 0.5 inches (1.25 cm) per monthand 6 inches (15 cm) per year. How fast it grows relies on factors like age, health, genetics, and diet. Although you can’t alter factors like age and genetics, diet is one aspect you have control over. Consuming a diet low in nutrients can lead to hair loss.

On the other hand, consuming a balanced diet with the right nutrients like ( iron, biotin, vitamin A, C, D, E, and omega-3 fatty acids) can help boost hair growth, particularly if you’re encountering hair loss due to poor nutrition.

Here are 5 foods to eat for healthy hair growth.

1. Sweet Potatoes

Sweet potatoes are loaded with beta-carotene. The body transformsthis compound into vitamin A, which is associated with good hair health. A medium sweet potato (about 114 grams) contains sufficient beta-carotene to deliver more than four times your daily vitamin A needs.

Research has also shown that vitamin A promotes the production of sebum, which helps keep hair healthy. Interestingly, vitamin A could also accelerate the rate of hair growth and promote the growth of thicker hair, all while discouraging other hair follicles from regressing.

2. Avocados

Avocados are nutritious and an incredible source of healthy fats.They are also a great source of vitamin E, which may promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs.

Vitamin E also preserves areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles. Interestingly, avocados are a huge source of essential fatty acids. These fats cannot be manufactured by the body, but are important building blocks of your cells. A deficiency in essential fatty acids has been tied to hair loss.

3. Nuts and Seeds

Nuts and seeds are rich sources of Omega-3 fatty acids. Omega-3 fatty acids nourish the hair and support thickening. Since your body cannot manufacture these healthy fats, you need to derive them from your diet. Almonds, peanuts, and walnuts are high in Omega-3 fatty acids. Similarly, flaxseeds, pumpkin, and chia seeds can be added to smoothies. Hence, supplying the essential fats to your hair.

4. Carrots

Carrots are rich in Vitamin A. Drinking carrot juice every day, snacking on them, or adding them to a bowl of salad, can boost hair growth. Hair cells are one of the fastest growing cells in the body,and vitamin A is required for the growth of every cell. It also helps the scalp in producing natural sebum oil for hair growth and keepsthe roots of your hair healthy.

5. Green Leafy Vegetables

In the same vein, green leafy vegetables like spinach and jute leavesare one of the best foods for hair growth. Spinach and jute leaves arehealthy green that is loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth. Vitamin A helps the skin glands produce sebum. This oily substance helps moisturize the scalp to keep hair healthy. 


What you eat can have a vast effect on the health and texture of your hair. Lacking the right nutrients including vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids may hinder hair growth or cause hair loss. Correcting a deficiency in any of these nutrients may help treat hair loss and promote healthy hair growth. If you feel you’re lacking any of these nutrients, try adding some of the above foods to your diet.

Reference Links



Daniella Obuwan Oshiame is a Lover of "Cats" and all things "Black & Vegan". She is a Naturalist /Vegan-Health Consultant, who enjoys writing Health & Nutrition articles and developing Vegan recipes.

Linktree: https://linktr.ee/only_obuwan

Medium: http://onlyobuwan.medium.com

Instagram: @onlyobuwan

Twitter: @Only_Obuwan

Linkedin: Daniella Obuwan Oshiame

Email: verycaya@gmail.com

Latest Comments:

No comments Yet

To write a comment, You must be logged in

Login Here SIGN IN

Or Sign Up SIGN UP