Vitamin Rich Foods That Boost Hair Growth

When it comes to hair growth one of the most important factors is a healthy diet. While topical products are beneficial for supporting the appearance of hair, the foods we consume can have the biggest impact on the overall health and hair growth rate.

Taking a beauty from within approach can support healthy hair follicles, support growth, and improve the overall appearance. You can literally eat your way to healthier hair.

Let's take a look at some of the best foods to eat that will encourage healthy hair from within.

Foods That Can Make Your Hair Grow

1. Vitamin C

Vitamin C is an antioxidant that can help minimize the damage from free radicals that can interfere with hair growth.

In addition, Vitamin C is necessary for the body to create collagen, an important protein that makes up the hair structure.

Foods rich in Vitamin C: Peppers, citrus, strawberries, guava, Brussel Sprouts, and papaya.

2. Omega 3's

Omega 3 rich foods are essential for reducing inflammation and supporting a balanced and moisturized scalp. Regularly consuming omega 3 rich foods can help to minimize hair fall by supporting the anagen phase (growth phase) of the hair cycle.

Foods rich in omega 3's: chia seeds, wild-caught salmon, flaxseeds, oysters, sardines, anchovies, and walnuts.

3. B Vitamins

B Vitamins help to create red blood cells which carry nutrients and oxygen to the hair follicles to support hair growth. Biotin is a B Vitamin commonly used in hair growth supplements for its ability to strengthen the hair. B vitamins can also reduce stress levels in the body which may help hair growth. Consuming a wide range of B vitamin-rich foods is essential.

Foods rich in B Vitamins: whole grains, dark leafy greens, egg yolks, avocados, and legumes.

4. Zinc

Zinc plays an essential role in the growth and repair of hair. It also supports hair follicles and balances sebum production for a moisturized and healthy scalp.

Foods rich in Zinc: almonds, avocados, cacao powder, lentils, cashew, chicken, mushrooms, spinach, pumpkin seeds, oysters, and yogurt.

5. Selenium

An essential mineral-rich in antioxidants that protect cell membranes, UV-induced cell damage, reduce inflammation and can stimulate hair growth.

Foods rich in Selenium: Brazil nuts, chicken, eggs, mushrooms, navy beans, salmon, sardines, turkey, and tuna.

6. Vitamin A

Vitamin A is an antioxidant that helps to regulate sebum (oil) production which supports a healthy and moisturized scalp. Deficiencies have been linked to hair loss and dry scalp. Vitamin A is also necessary for cellular growth.

Foods rich in Vitamin A

Carrots, sweet potatoes, butternut squash, grass-fed butter, and egg yolks.

It is also essential to make sure you are getting enough protein and water daily to support healthy hair.


Hair is mostly made of protein so consuming adequate amounts daily is essential for healthy hair growth. Aim to consume a wide variety of proteins.

Foods rich in protein: Meats, eggs, dairy, nuts, seeds, legumes, lentils, quinoa.


Staying hydrated is essential for healthy hair growth. Water helps to support hair follicles and minimize breakage. When our hair is thirsty it has an easier time breaking and appears dry and frizzy. Think of your hair as a garden that needs watering each day. Aim to consume around two liters of water each day.

Hands down, food is the best source for growing healthy and strong hair. Aim to consume a wide variety of these vitamin-rich foods each and every day for the best results.

Cheers to healthy hair!


Jessica Rose