Human hair grows between 1/4 inch and 1/2 inch per month. As part of the body system, the rate of hair growth is connected with everything with what you eat. When right foods are consumed, the hair follicles get the proper nutrition required for growth. But not all foods are good for your hair and so you need to choose the right food products.

Salmon and Oily Fish:

Keratin, a kind of protein is one of the main ingredients found in hair. This is why your diet must include adequate amount of lean proteins. Salmon and fish are two best food items through which your body can get the required protein. Along with protein, Salmon also has the goodness of omega-3 fatty acids, Vitamin B12 and iron that help in blood flow to the scalp. Deficiency in omega-3 fatty acid can lead to dry scalp and unhealthy hair. There are other fishes also like mackerel, sardines and tuna that can help in hair growth.

Fresh vegetables:

We all know that vegetables are good for health and especially dark green vegetables that are high in Vitamin A and Vitamin C help in hair growth. These vitamins help the body to make sebum, a kind of natural hair conditioner. Also dark green vegetables are a great source of iron and calcium which are required for healthy hair. In dark green vegetables, the best ones are spinach, lettuce, kale broccoli, and swiss chard. Other vegetables that should be included in your diet are carrot, cabbage, green bell peppers, onion, garlic, asparagus and tomatoes and so on.

Beans and Lentils:

For those who are vegetarian, must eat plenty of beans and lentils as they contain protein that encourages hair growth. Beans and lentils are a good source of iron, zinc, and biotin that can solve the problem of brittle hair. To promote hair growth, one must eat three or more cups of lentils or beans in a week. Some of the common beans and lentils that you must include in your diet are soy beans, kidney beans, black beans, brown lentils, split black lentils, pink lentils and so on.


Regular intake of poultry items can bring positive impact on your hair growth rate. When it comes to poultry, chicken and turkey are the best ones as both are full of high quality protein which is essential for strong and healthy hair. Poultry products also provide iron with a high degree of bioavailability. Poultry items must be consumed twice a week to give hair its fullest chance of grow healthy. For those who do not like chicken and turkey, can always substitute it with ground flaxseed.

Nuts and Seeds:

You can get hair boosting nutrients from different types of nuts and seeds like walnuts, cashew nuts, almonds, pecans, Brazil nut, sunflower seeds, flax seeds, pumpkin seeds, fenugreek seeds and other such food items. Nuts and seeds contain good amounts of zinc, magnesium, selenium, Omega 3 fatty acids, and other such minerals that help in faster hair growth. Regular intake of nuts and seeds will help in preventing hair loss. The best time to eat nuts and seeds is in the morning, as it gives hair follicles the necessary nutrients when they need it the most.


Adding fresh fruits in your daily diet is a good way to keep hair healthy hair. Fruits such as avocados, raisins, peaches, apricots, bananas, strawberries, grapes, kiwi, lemons and oranges are rich source of antioxidant, vitamins A, C and E. These nutrients keep the scalp healthy and prevent hair loss or scalp disorder. When eating fruits you must remember to eat the fresh ones and not the packaged ones with preservatives as it can be harmful to your hair.


Eating an egg daily will do a great job in making your hair grow faster. This is mainly because eggs are one of the best sources of protein, and also contain minerals like sulphur, zinc, iron, selenium, phosphorous, iodine, calcium, magnesium, sodium and potassium to certain extent. They also contain Vitamin B-1, B-2, B-12, biotin and choline. All these nutrients are very important for maintaining the overall health of your hair. Regular intake of egg will make the hair follicles healthy.

Low fat dairy:

Without dairy products, the concept of a well balanced diet is not at all complete. When it comes to dairy foods, you should opt for low-fat dairy items to maintain beautiful hair. Low fat dairy items include skim milk, low-fat cottage cheese and yogurt. These dairy products contain calcium that plays a key role in hair growth. It also contains whey and casein which are high quality protein sources that help in promoting healthy scalp and hair.


Whole grains are essential for healthy hair. Whole grains such as brown rice and oats are rich in B vitamins, including biotin (B7), which are good for hair. Healthy whole grains contain silica, iron and zinc which are important hair minerals whose deficiency can lead to hair loss. Eating whole wheat bread, cereal, or pasta will provide your hair with zinc, iron and B vitamins that help in maintaining healthy hair. For healthy, strong hair, try to eat a variety of whole grains on daily basis.


Herbs are good for your hair. Culinary herbs such as parsley, oregano, cumin seeds, coriander leaves, basil, and sage and so on can improve the rate of your hair growth. For instance, the different vitamins and minerals present in parsley is good for overall heath. Parsley is rich in vitamins A, C and K. Vitamin A which can improve the hair health and the hair growth rate.

Importance of Water:

Along with food items, you must always drink enough water. Water keeps the body hydrated, which include the scalp to maintain the health of hair. Water is an essential part of our body as it helps in keeping the harmful toxins out of our body and keeping the moisture level of the body well balanced. Hence you need to consume enough water every day. Water helps all of your body systems to function efficiently and to keep the skin and hair healthy.
Foods That Hinder Hair Growth:

A well balanced diet can promote hair growth, but there are certain foods items that can have negative impacts too. You must consume less caffeine, fat, sugar, and carbonated drinks as they can be harmful. There is no need to eliminate these foods totally, but what you can do is limit their intake until your hair reaches its desired length.

Hair usually grows about six inches a year, though rates vary from person to person as genetics play a decisive part in it. So, you need to have patience along with a well balanced diet to make your hair grow faster.

To conclude, all these above mentioned food items will provide you with the essential elements that help in promoting healthy hair and a healthy scalp. Always opt for a well balanced diet and not rely on supplements as they can have negative impact on your health and hair quality. So, eat a well balanced diet to enhance faster hair growth.