Hair Growth Foods

Do you want to grow long and strong hair? Wondering what you can do to get the results you desire? Well you are in the right place. Beauty from within is the solution!

I'm going to share with you my tops tips for getting started.

As a Holistic Nutritionist & Licensed Cosmetologist I have seen the devastation that hair loss can cause. The appearance of ones hair can play an important role in self perception. Many women & men suffer from hair loss and it takes a toll on their confidence. Many times it can be due to nutrient deficiencies, unhealthy diet, and health related issues such as gut imbalances, thyroid conditions, and hormonal imbalances.

However, there is good news!

There are certain foods that contain vitamins & minerals that promote healthy hair growth.

I can tell you from personal experience it can make a world of difference to eat foods that encourage beauty from within. My personal hair journey has been a rough one with a lot of frustration. I lightened my hair for 10 years straight while also using heat every single day. It took such a toll on my hair that I barely had any left. My hair was thin, damaged, stringy, dry, and quite honestly looked like a broom. I felt really self conscious about my hair.

After years of trying everything I could to get my hair to grow

I threw my hands in the air and decided I needed to look at how my health was playing a role. It wasn't until I took a holistic approach to caring for my hair that I started seeing results. I stopped coloring my hair (personal choice), quit the heat, started practicing natural beauty applications, and started focusing on my health.

At the time I was already eating healthy but the missing link was healing my gut issues and focusing on increasing whole foods that were nutrient dense. Once I increased certain foods into my diet on a regular basis my hair started growing in thicker and stronger.

I started tracking my hair progress with a tape measure every month and the results were quite remarkable.

Real food is the solution!

If you want to improve your health and encourage your natural beauty to shine through then keep reading.

Here are some of the top types of vitamin rich foods for promoting hair growth.

Omega-3 Foods:

Salmon (wild caught), pasture raised eggs (they have more vitamin D and healthy omegas), flax, walnuts, tuna, sardines, fish oil are rich in fatty acids that reduce inflammation in the body while promoting hair to grow thicker & longer

Vitamin C Foods:

Bell peppers (very high in vitamin C) red peppers, rosehips, broccoli, kale, and brussel sprouts, oranges.

Vitamin C is required for the growth & repair of tissues. It is involved in the synthesis of collagen which is essential for hair growth. I always recommend placing a great deal of focus on consuming adequate amounts of vitamin C. The reason being it is needed in sufficient amounts to in the body to build protein/collagen.

Iron Rich Foods:

Spinach, swiss chard, collard greens, pastured eggs, and black beans. Without a proper balance of iron the telogen phase (hair growth phase) is shortened and hair will shed.

Vitamin D Rich Foods:

Mushrooms, pastured eggs, cod liver oil, and fish. Vitamin D is an important hormone that is essential for hair growth. Hair follicles are highly sensitive to hormones, especially this extremely important one. Don't forget to get adequate sunlight as well.

Zinc Foods:

Beans, nuts, seafood, red meat, spinach, dark chocolate.

Zinc is a co- factor for multiple enzymes and is important for hair follicle growth.

B- Vitamin Foods:

Avocados, pastured eggs, legumes, potatoes, dark leafy vegetables, whole grains, and chicken.

B- vitamins such as biotin (B5) rebuild the hair shingle that have been damaged. Eating a variety of B-vitamins will have great benefits on hair growth and stress.


Water is essential for all bodily processes and encourages healthy hair growth. In order for your body to function optimally its important to drink adequate amounts daily.

Aim for a minimum of 8 glasses per day of fresh filtered water.

Brownie points if you use a shower filter for bathing. With the skin being the bodies largest organ it is equally important to filter the water from the shower. When you pores are open in the shower it is easy for toxins to be absorbed. Using a shower filter also helps to keep hair soft and shiny.

Focus on eating as many of these foods to encourage healthy and beautiful hair. Beauty from within is the best approach to getting the results you desire.

I am so happy to share my natural beauty tips with you so you can take charge of your health and beauty naturally.

I wish you so much success on your hair journey.

Xo Jessica Rose