The food we eat is very influential on our overall health. Sure, our diet is linked to our physical body composition. But it also impacts our bones, circulatory system, brain function, teeth, skin, and even our hair. While plenty of hair replacement treatment options are available, you can also stimulate hair growth by choosing the right foods with the most beneficial nutrients. So, when you’re looking for the best ways for hair growth, you might not have to look much further than your favorite plate or bowl. 

The Hair Growth Cycle

Before diving into the good stuff, let’s pause for a brief refresher on the hair growth cycle. The hair growth cycle comprises four phases: anagen, catagen, telogen, and exogen. Each phase can take a longer period or shorter period, depending on your age, nutrition, and wellness. Genetics plays a role as well. 

The first phase, Anagen, is the longest phase and can last anywhere from three to five years. It is the growing phase where hair follicles push out hairs that will continue to grow until they are cut or fall out on their own. 

The second phase, Catagen, starts when the anagen phase ends and can last up to 10 days. Hair follicles shrink during this phase, and the hair continues to grow much slower. Finally, the hair begins to separate from the base of the hair follicle. 

Then we have Telogen, the third phase. This is the resting phase lasting about three months. There is no new growth during this phase, but your hair should just hang out as well (vs. shedding). New hairs start to form in follicles. 

Finally, Exogen, the shedding phase, is when hair falls from the scalp and sheds through washing, styling, and brushing. This phase may last two to five months as new hairs grow in the hair follicles and older hairs reach the end of their life cycle. 

Now that you have a renewed grasp of the hair growth cycle, let’s look at the best foods for hair growth. After all, you’ll want to stockpile nutrients during the Telogen and Exogen phases. 

15 Best Foods for Hair Growth

As we age, our hair tends to thin and shed quicker than it grows. Additionally, stress can impact our hair growth cycle. So, when you’re looking for natural ways to boost your hair growth, head to your grocery store and grab these delicious foods:

Eggs – Eggs are a powerhouse food. Easy to enjoy, cost-effective, versatile, and full of nutrients to support hair growth. As your hair grows, it relies on protein and biotin. Your hair follicles are primarily made up of protein. Biotin is needed to produce your hair’s protein called keratin. You’ve probably seen hair products containing keratin at the store. Eggs also contain selenium and zinc, two minerals essential for hair growth. 

Avocado – Extra guacamole? Yes, please! Avocados are packed with healthy fats such as omega-3 fatty acids. These fatty acids nourish hair follicles and promote strong, shiny hair. Omega-3 fatty acids also stimulate the dermal papilla cells of our hair follicles. Guess what? Those cells regulate hair growth. So, whether you eat it on toast, in a salad, on a burger, or in a spread, avocados are a hair-healthy food you can enjoy. 

Chia Seeds – Looking for more omega-3 fatty acids? Look no further than chia seeds. These tiny morsels are great in smoothies or sprinkled on top of yogurt, oatmeal, or even salads. Chia seeds contain fiber, antioxidants, and omega-3s. They are also an excellent source of plant-based protein. 

Bananas – Most of us know bananas are an excellent source of potassium and can support our muscular wellness. However, bananas also contain the mineral silica. This mineral can promote healthier and thicker hair, making your locks stronger. Enjoy bananas on toast, in smoothies, or alone on the go. 

Greek Yogurt – Thick, creamy, and sometimes sweet, Greek yogurt is a delicious way to add additional protein to your diet to support hair growth. It also has vitamin B5 (pantothenic acid) that can help blood flow to your scalp. Increased blood flow supports hair follicles and the hair growth cycle. 

Spinach – Did you know that an iron deficiency can contribute to hair loss? Considered a highly essential mineral, iron supports your hair growth and hair strength. If you suffer from an iron deficiency, your hair may not get as many nutrients it needs to grow and remain strong. 

Carrots – You may have heard how carrots are great for eyesight, but carrots also contain vitamin A, which supports cell growth. Vitamin A aids in sebum oil production, the natural oil your body produces in the scalp to keep your roots healthy and promote new growth.

Sunflower Seeds – Your hair requires zinc to promote healthy hair follicles. Zinc also plays a pivotal role in nutrient absorption. If you need plant-based snacks containing zinc for hair growth, reach for a packet of sunflower seeds. 

Asparagus – Our hair requires many different vitamins and minerals to grow and shine. Folate, found in asparagus, helps with red blood cell formation and protein turnover. Asparagus can aid in nourishing hair follicles while supporting the ever-important protein required for natural hair growth. 

Pumpkin and Sweet Potatoes – These bright orange foods are packed with beta-carotene. Consider it a pre-vitamin A. You need these nutrients to defeat dry and dull hair with moisture-locking potential and sebum production. Sebum helps your hair stay hydrated and look shiny and luminous. Your body naturally creates sebum, but certain factors and conditions can slow or stop sebum production. 

Grapes – Oil production, building blocks of protein, and minerals that strengthen the hair are all important. So are polyphenols, which can help reduce cell damage. Grapes are a popular choice if you want to increase your polyphenol intake. Healthy cells are necessary for hair regrowth. Bonus, grapes also combat inflammation!

Guava. Among citrus fruits, you can get plenty of vitamin C. Guava is a tropical fruit bursting with vitamin C, which you need to help protect your hair, combat breakage, and ward off split ends. A cup of guava has four times the minimum of your daily required vitamin C intake. That’s a big bang for your bowl! 

Lean Red Meats – For a protein punch, a dose of zinc, and a helping of iron, turn to lean red meats like a top sirloin steak or a bottom round roast and steak. Lean red meats are full of these powerful nutrients and, when consumed in moderation, can help stimulate new hair growth. 

Sweet Peppers – Need a vitamin C fix that isn’t fruit-based? Sweet peppers are full of vitamin C. It is worth mentioning that vitamin C promotes collagen production, a necessary process required to strengthen your hair. 

Mushrooms – Mushrooms look cool, taste good, and come with a whole array of benefits. They contain fiber, potassium, copper, selenium, fatty acids, biotin, and B vitamins. That is a lot of nutrients in a tiny package. Enjoy sauteed with your dinner, or top off your favorite salad with a few healthy mushrooms. 

Tips for Healthy Hair

There are many things you can do (and not do) to promote hair growth in addition to a well-balanced diet. For example, you can remember to blow dry downward to avoid too much tension on the roots and scalp. You can also enjoy regular scalp massages to stimulate blood circulation through the scalp. Circulation is critical for hair growth as it carries vitamins and nutrients to your hair follicles. Choose from scalp massaging tools or book a massage with a scalp treatment. 

When Diet Doesn’t Cut It

If changing your lifestyle and incorporating a hair-healthy diet doesn’t seem to produce results, you may want to consider booking a consultation at First Impressions Rejuvenation Clinic to discuss hair regrowth options. First Impressions offers platelet-rich plasma (PRP) treatment where your own blood is injected into the scalp to stimulate hair regrowth in barren areas. Since the treatment is entirely natural (as you’re only using components from your own body), side effects are minimal. 

Or maybe your hair isn’t as shiny as it used to be, and you want to do something about it. The team at First Impressions can recommend premier products that fit your hair type and haircare goals so you can support healthy hair growth while looking and feeling your best.


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