What Diet Should be Taken for Hair Growth

There can be many reasons why you lose your hair. The main reason, but not the only one is of course genetics. Unfortunately, you can’t change your genetics, or stop yourself from getting old. Other important reasons are your hormones, if you have taken any medications recently, and not eating healthy food.

Your hair should grow approximately 1.25 cm in a month, and you lose about 100 strands per day. The real problem starts when some of your strands come to a point where they don’t grow anymore.

Some things you can’t change, but some you sure can! And you should start with changing your diet. Nutritional deficiency can slow the process of growing new strands, and can lead to hair loss. So, it is very important for you to look after what you eat, because your diet can help you repair your hair and strands.

Healthy food is the key to your long tresses. Just like the skin, the hair it’s also feeding itself from what you eat. It is an outside sign of your inside health. Of course, your hair won’t grow overnight, but it will give you permanent results.  


Your hair needs protein to produce keratin, and the proteins make hair stronger and thicker. If your hair doesn’t get enough of protein, it will go in the “resting phase“, and you’ll probably start losing hair. Your old hair will fall out, and there will be no hair to replace the old one. So, protein is the main nutrient for your hair health, and you should eat food rich in protein like: eggs, meat, beans, fish, chicken, Greek yogurt.


The lack of iron can also lead to male/female pattern baldness. When you don’t have enough iron, your body is unable to produce hemoglobin in your blood. Hemoglobin is responsible for repairing the cells in your body, and also the cells that stimulate hair growth. You can prevent hair loss, by eating balanced diet. Make sure to eat iron-rich foods like spinach, dried fruit, salmon and pork, broccoli and other leafy greens.


Zinc is a vital mineral, and it is essential for a lot of biochemical processes. Zinc deficiency leads to weakening of the follicles, which actually means that you will lose hair. Your new hair will fall out quicker than it should. You can include zinc into your diet, without taking any supplements. Foods that contain zinc are: egg yolks, soy products, pumpkin seeds, poultry, liver, red meats.

Vitamin C

Vitamin C can help you grow and strengthen your hair. It is one of the most effective nutrients for hair growth. It plays a major role in absorbing iron, which keeps your hair thick and healthy. This vitamin helps your hair to build collagen, which is highly important. Foods that contain vitamin C are: kiwi, red pepper, guava, orange, strawberries, papaya and green pepper.


When ingested into your body, beta carotene transforms into vitamin A, which is necessary for hair cells. It is better to consume beta carotene from food, than from supplements. Beta carotene foods encourages your hair to grow and to stop your hair loss. Beta carotene can be found in colorful fruits and vegetables like: carrots, pumpkin, mango, orange, papaya, sweet potatoes.

Of course, these aren’t the only vitamins and minerals that you can get benefits from for your hair health. Foods high in omega 3 fatty acids, magnesium and other essential nutrients can give your hair the look you’ve always wanted.

The Bottom Line

So, I’m not saying that you don’t have to pay attention to the type of your shampoo and conditioner, or that you should dry your hair with dryer every day, because to be honest, these are some of the things we do wrong, we damage our hair and we are aware of it. But, repairing your hair with the right balanced diet, will leave you with permanent results, which you will love it.