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Nutrition plays a significant role in hair growth and hair health. Having strong and healthy hair is most people’s dream, especially as they age. On average, your hair grows around six inches per year. However, the growth rate depends on factors such as genetics, age, health, and diet. While you may not change your genetic composition, incorporating healthy foods into your diet can lead to healthier hair.

Can Diet Affect Hair Growth?

A well-balanced diet helps your hair stay healthy and strong. Studies show that a healthy and varied diet that includes antioxidants, iron, vitamin D, and biotin can promote hair health. On the other hand, consuming a diet that lacks the proper nutrients can lead to hair loss. Here are some of the foods that can boost your hair growth.


Eggs are rich in a variety of nutrients, minerals, and vitamins. Also, eggs are a great source of protein and biotin, which is essential in preventing hair loss. Since hair follicles are made of protein, eating eggs ensures sufficient protein to nourish the hair follicles. Biotin is used to produce keratin—a hair protein that improves hair growth. Other hair-healthy nutrients in eggs are zinc and selenium.

Fatty Fish

Fatty fish like tuna, mackerel, herring, and salmon have fatty acids such as Omega-3 and vitamin D that are essential in hair growth. They are also good sources of selenium, protein, and B vitamins, which promote healthy hair. A study found fish oil supplements to reduce hair loss and significantly increase hair growth in women with thinning hair.

Leafy Greens

Kales, collards, and spinach are full of nutrients essential for hair growth. They contain iron, vitamin A, folate, and vitamin C. Vitamin A aids in sebum production—an oily substance that keeps the scalp moisturized and healthy. Iron helps red blood cells to circulate oxygen throughout the body and aid in growth and repair. A cup of cooked spinach contains about six milligrams of iron and up to 54% of your daily vitamin A needs. Since iron deficiency has been widely associated with hair loss, it is crucial to include green vegetables in your diet for healthy hair.


Fruits like berries, oranges, apricots, cherries, and grapes are rich in vitamin C and antioxidants, which are vital components in hair growth. Antioxidants protect hair follicles from free radicals, while vitamin C helps the absorption of iron and collagen production. This protein helps strengthen the hair and prevent hair loss.

The Bottom Line

Your diet can have a significant effect on your hair. Focusing on a healthy diet will help you obtain all the necessary nutrients your hair needs to grow strong and healthy if you’re experiencing thinning hair or hair loss, Custom Hair can help. To schedule a free consultation click here.

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