10 Foods To Eat For Healthy Hair Growth

Sunflower Seeds

Sunflower seeds are an excellent source of plant-based protein and vitamin E, two essential nutrients for healthy hair growth. 


Anti-inflammatory and antioxidant phenolic compounds, such as anthocyanins, ellagic acid, and quercetin, are abundant in blackberries.

Pumpkin Seeds

Magnesium is abundant in pumpkin seeds, which provide 156 milligrams (mg) or 37% of the DV. Additionally, pumpkin seeds contain zinc, copper, iron, and protein, which are all essential for hair health.


 Lentils are abundant in the essential amino acids for healthy hair growth, including leucine, isoleucine, lysine, and valine.


Salmon is rich in protein, vitamin D, vitamin B12, and omega-3 lipids, which promote hair health and growth. 


Avocados are loaded with nutrients that promote healthy hair, including niacin, vitamins E and C, folate, and magnesium.

Organ Meats

Iron, zinc, and selenium are minerals that regulate the hair growth cycle. Organ meats, such as bovine liver, contain these minerals. 


Oysters are an excellent source of zinc, which is essential for hair cycle regulation. Insufficient zinc levels in the blood have been linked to telogen effluvium and brittle hair.

Greek Yogurt

Greek yogurt is higher in protein than regular yogurt, with a six-ounce serving containing 17 grams of protein compared to six grams of regular yogurt.


Ginger contains numerous compounds, including the phenolic compounds gingerols and shogaols, which may help reduce markers of oxidative stress in the body, such as the highly reactive compound malondialdehyde.

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