Foods To Eat If You Want Thick, Healthy Hair

Hair growth depends on daily nutrition derived from consuming a balanced diet, particularly if you are losing hair constantly. Factors such as age and genes cannot be changed, however, people can take care of their mane by eating right. It is important to note that 0.5 inches is the normal hair growth rate every month, which translates to 6 inches every year. 

To maintain normal hair growth, you definitely should fix your nutritional habits. Iodine, sulphur, magnesium, zinc and potassium are minerals required for hair growth. Iodine deficiency in particular causes hair to break easily. 

Importantly, B complex vitamins are necessary to maintain hair health, including issues like dealing with dandruff and age-related changes. Among the B vitamins, biotin found in eggs or wholegrains promote hair growth. Fatty acids help with hair growth, too. 

Here are some foods that can help you:

Leafy Greens

Broccoli, dandelion, kale, lettuce and spinach are some of the leafy greens that are filled with enough iron required by the hair follicles to grow normally. Iron helps red blood cells with transportation of oxygen throughout the body, including to the hair roots and follicles, in order to stimulate hair growth and repair. Spinach, especially filled with folate, plant-based iron and other vitamins, which includes vitamins A and C, is a good choice to add to the daily diet. 

Citrus Fruits and Berries

Filled with antioxidants, berries are necessary for hair growth because of the antioxidant properties that stop damage to hair follicles from free radicals. Berries have other vitamins too. For example, strawberries have enough vitamin C that help with the absorption of iron and generation of collagen. Citrus fruits aid iron absorption since they have ample vitamin C that the body needs in order to help build capillaries to transport nutrients to the hair shaft, required for hair growth. 

Nuts and Seeds for Omega-3 Fatty Acids

Adding almonds and walnuts to the diet as healthy snacks could help the hair recieve essential nutrients such as the Omega-3 fatty acids, which are not easy to produce by the body on its own. Fatty fish also have healthy fats that help promote hair growth and thickening. However, the research in this area is lacking and more concrete links have to be drawn between fatty acids and hair growth. 


Since the hair consists of protein called keratin, it is necessary to include protein in your diet if experiencing hair loss. Egg yolks are also a good source of biotin, which, according to some studies, aid the production of keratin. 

Damaged Hair Hair growth can be promoted by following a balanced diet filled with the right nutrients. PHS Hairscience / Flickr