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What is the Best Food for Hair Growth?

By Alicia Sparks
Updated May 17, 2024
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Although human hair averages a certain amount of growth each month, there are foods that can help ensure the hair does grow and that it’s as healthy as possible. There are several different kinds of food for hair growth and hair health. For example, a hair growth diet packed with foods containing iron, protein, and essential fatty acids can help promote healthy hair growth. Foods rich in certain vitamins like A, B, C, and E are also essential foods for healthy hair. At the same time, there are foods that can hinder healthy, strong hair growth, such as those containing sugar, fat, and caffeine.

The average human’s hair grows 1/4 to 1/2 inch per month. As such, nutritionists and beauty experts typically advise eating a diet packed with certain foods for healthy hair as well as foods to prevent hair loss. These foods won’t necessarily help hair grow faster, but they will help hair grow healthier. Experts also remind us that if a person naturally has fine, thin hair, typically that hair will always be fine and thin. These examples of food for hair growth won’t transform thin hair into thick hair, but they can help make thin, fine hair look and feel as healthy as possible.

Some of the best kinds of food for hair growth are those that contain iron, protein, sulfur, and essential fatty acids. These kinds of foods include liver, fish, and other meats. Fortunately, vegetarians and meat-eaters alike also can get most of these nutrients from tofu, soy, vegetables, legumes, and nuts.

Also, foods rich in certain kinds of vitamins can help promote hair growth. For example, carrots contain plenty of vitamin A and spinach provides both vitamins A and C, both of which help provide nutrition for hair growth. Other foods, such as oranges, lemons, and strawberries can also provide a boost of vitamin C. Certain B vitamins such as those found in eggs, poultry, and meat are good for a hair growth diet, and the vitamin E found in seeds, nuts, avocados, and olive oil works well for hair growth nutrition. Typically, it’s best to get the bulk of these vitamins from food rather than relying on a daily multivitamin.

Just as there are certain kinds of food for hair growth promotion, there are also certain kinds of foods that prevent the growth of healthy, strong hair. For example, foods high in sugar, caffeine, and fat can wreak havoc on hair growth nutrition. It’s best to employ moderation when drinking coffee and carbonated drinks and eating sweets and desserts.

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