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9 Food for Hair Growth and Thickness - Diet for Healthy Hair



Most of us have suffered from common hair problems like hair fall, dull hair, hair breakage, and less hair growth. But during current times, this problem has increased multiple folds due to COVID hair loss, which is the commonly known side effect of the COVID-19 pandemic. In addition, the thickness and health of hair depend on various factors, including sex, genetics, and age. Good nutrition is the factor that you can control in order to have shiny, strong, and thick hair on your scalp.

List of Food for Hair Growth

If you are wondering which food should be included in your diet for hair growth, search no more, as we have enlisted some commonly available food options to get healthy and thick hair.

1. Eggs

Eggs contain various proteins that boost collagen production. Increased collagen synthesis improves the strength and thickness of hair. They also contain biotin, an essential part of the hair and its intake enhances hair growth. Eggs also contain iron that improves circulation and provides strength to hair strands. Other vital nutrients in eggs that are beneficial for hair include zinc, vitamin A, vitamin D, and lutein. Due to these benefits, eggs are considered one of the best food for hair growth.

2. Green Leafy Vegetables

Green leafy vegetables are rich in vitamins A, C, carotene, folate, and potassium. The green leafy vegetables also provide keratin in the body, strengthening hair follicles. Green leafy vegetables are a rich source of iron, an essential mineral in the body that carries oxygen and nutrients. Due to low levels of iron, hair follicles do not get enough nutrients, which hampers hair growth and weakens hair strands. Thus, increasing the intake of iron can improve the health of hair considerably. Iron also helps to produce sebum that keeps the scalp healthy and hydrated.

3. Vitamin C-Rich Citrus Fruits

Citrus fruits like lemons, oranges, and grapefruits are a rich source of vitamin C. Berries are also a rich source of Vitamin C and collagen that strengthens the hair. Vitamin C boosts collagen production and improves scalp circulation. Vitamin C protects hair follicles from the oxidative damage of free radicals. It also aids in iron absorption, which improves scalp blood circulation, improves hair growth, and gives appropriate nutrition. These factors enhance hair growth and make hair healthy and thick. Hence, Vitamin C-rich citrus fruits and berries are some of the best food for hair growth and thickness.

4. Seeds and Nuts

Nuts, including almonds, walnut seeds, pumpkin seeds, and flax seeds, carry numerous health benefits for hair. They contain a high amount of Omega-3 fatty acids, which increase the thickness of hair by keeping it hydrated and making it strong. Nuts and seeds also contain zinc, promoting hair health by increasing cell reproduction and improving immunity. Additional nutrients in seeds and nuts beneficial for hair include phosphorus, magnesium, iron, copper, and selenium. Hence, nuts and seeds are good food for hair growth and thickness.

5. Carrots

Carrots are a rich source of vitamin A, which has numerous benefits for your hair. Vitamin A is essential for the growth of body cells, including hair. This makes it a perfect food for hair growth faster. It also enhances sebum production in the scalp, which keeps the hair hydrated and healthy. Carrots are also known to improve blood circulation in the head and prevent premature greying of hair.

6. Whole Grain

Whole grains contain biotin, iron, zinc, and vitamin B. Biotin is an essential part of amino acids that are building blocks of the body. Hence, biotin promotes hair growth and makes them healthy and thick. You can also incorporate fortified whole grains into your diet as they are a rich source of iron. Maintaining optimal levels of iron in the body improves circulation in hair follicles and helps to attain healthy and thick hair.

7. Soybeans

Soybeans are a rich source of vitamin B2, magnesium, and iron. Soybeans also inhibit the synthesis of dihydrotestosterone, which is known to cause damage to the hair. Soybean is a rich source of omega-3 fatty acids and contains manganese and vitamins, making dry and damaged hair healthy, shiny and strong. Hence, soybeans and their derivatives are good food for hair growth and thickness.

8. Avocado

Avocados contain a high amount of Vitamin E that protects the hair follicles from oxidative damage. Each hair follicle has its own blood supply and supports the growth of your hair. Improvement in the blood circulation of the hair follicles can enhance hair growth. Along with Vitamin E, avocados also contain potassium, Vitamin B, and folic acid, improving hair growth and thickness. Avocado maintains the pH balance and oil levels of the scalp that prevent clogging of hair follicles and keeps hair healthy and strong.

9. Cinnamon

This spice can do miracles for your hair. It not only stimulates hair growth but also improves the texture and appearance of hair. Polyphenols in cinnamon act as natural antioxidants and have antimicrobial properties that protect the scalp from infections and dandruff. But sometimes, highly concentrated cinnamon oil can cause allergies. It is advisable to do a patch test before using cinnamon. Riboflavin, niacin, Vitamin A, and Vitamin C in cinnamon also enhance the health of your hair.


In short, if you want to get thick and healthy hair, increase your intake of antioxidant flavonoids, which help to enhance the strength of hair follicles. The nutrient-rich foods in your diet can improve the health and thickness of your hair. Including iron-rich sources in the diet helps improve blood circulation, which improves the delivery of nutrients to hair follicles. Protein-rich foods also make hair healthy and thick. Some essential nutrients like biotin, iron, Vitamin E, and Vitamin C can make a lot of difference and do magic on your hair strands.

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