Some of the best foods for hair growth are foods that have high nutritional value like eggs, leafy greens, and fatty fish. Deficiencies in nutrients can affect hair health.

Many people want strong and healthy hair, especially as they grow older.

However, how fast it grows and how healthy it is depend on many factors including age, overall health, genetics, environmental exposure, medications, and diet.

Although you can’t change some factors like age and genetics, one factor you likely have more control over is your diet.

Vitamins and minerals from food play an important role in the hair follicle growth cycle and in cellular turnover .

Consuming a diet lacking the right nutrients can lead to hair loss.

Studies suggest deficiencies in vitamins B12 and D, biotin, riboflavin, iron, and other nutrients are associated with hair loss

Eating a balanced diet that is rich in these vitamins and minerals may help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition.

While more research is needed to understand the connection between micronutrients and hair loss, it’s a good idea to ensure you’re getting enough of these 13 foods rich in nutrients that support hair growth.

1.Eggs:-

Eggs are a great source of protein and biotin, two nutrients that are essential for hair growth.

Eating adequate protein is important for hair growth because hair follicles are mostly made of protein. A lack of protein in the diet has been shown to promote hair loss .

Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency.

However, biotin deficiencies are uncommon if you consume a balanced diet. There is little evidence to show people who have limited or no health issues benefit from consuming more biotin .

Furthermore, consuming high amounts of biotin can interfere with laboratory results used to diagnose and manage a wide range of conditions.

While you are unlikely to consume excess biotin through food, many supplements for hair, skin, and nail growth contain biotin in excess of the recommended daily intake .

Eggs are also a great source of zinc, selenium, and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health

2. Berries

Berries are loaded with beneficial compounds and vitamins that may support hair growth.

This includes vitamin C, which has strong antioxidant properties.

Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment.

For example, 1 cup (144 grams) of strawberries provides an impressive 85 milligrams or up to 113% of your daily vitamin C needs.

Also, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking.

What’s more, vitamin C helps the body absorb iron from the diet. Low iron levels may cause anemia, which has been linked to hair loss

3.Spinach

Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which are important for hair growth.

Studies suggest vitamin A is important for hair growth. But supplementing with too much vitamin A can actually lead to hair loss.

You should be able to get all the vitamin A you need by eating foods rich in this important nutrient.

A cup (30 grams) of spinach provides up to 20% of your daily vitamin A needs.

Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair.

What’s more, iron deficiencies have been linked to hair loss

4. Fatty fish

Fatty fish like salmon, herring, and mackerel have nutrients that may promote hair growth.

They are excellent sources of omega-3 fatty acids, which have been linked to hair growth in several studies.

An older study in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density.

However, there are only a handful of studies on omega-3 fatty acids and hair growth. More studies are needed before health experts can make any recommendations.

Fatty fish is also a great source of protein, selenium, vitamin D3, and B vitamins, nutrients that may help promote strong and healthy hair .

Interestingly, studies have linked vitamin D3 deficiency to hair loss.

While it is still unclear if low vitamin D leads to hair loss, it’s a good idea to include fatty fish and other sources of vitamin D regularly in your diet.

5.Sweet potatoes

Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to hair health.

A medium sweet potato (about 114 grams) contains enough beta carotene to provide up to 160% of your daily vitamin A needs.

Research has shown that vitamin A can affect the production of sebum, which helps keep hair healthy.

Vitamin A deficiency can lead to hair loss.

However, too much vitamin A can cause hair loss as well.

Aim to meet your needs by eating vitamin-A–rich foods like sweet potatoes and avoiding too much supplementation.

6.Avocados

Avocados are delicious, nutritious, and a great source of healthy fats.

They are also an excellent source of vitamin E, which may support hair growth. One medium avocado (about 200 grams) provides 28% of your daily vitamin E needs.

Like vitamin C, vitamin E is an antioxidant that helps prevent oxidative stress by neutralizing free radicals.

Some studies have found lower levels of vitamin E in people with hair loss, but the evidence is conflicting .

In one older study, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for 8 months.

Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles