The Best Foods for Natural Hair Growth

Fuel Your Fabulous: Food for Hair Growth

healthy hair foods

True beauty glows from within. Fuel your fabulous with 10 amazing foods for hair growth.

Health and wellness experts have found that the food we put in our bodies plays a significant role in growing long, voluminous, and radiant hair. Our hair is made up of two main structures — the hair shaft, or the visible strands, and the hair follicle hidden underneath the scalp. The follicle is the center of hair growth. Hair grows at an average rate of 0.35 mm per day, while the scalp sheds around 100 hairs per day, which may increase or decrease based on hair care and wellness factors. It may be surprising to learn that hair follicle cells are among the most rapidly dividing cells in the body, so it's no surprise that nutrient deficiencies can negatively affect hair growth. A healthy lifestyle and healthy hair go hand in hand.

If growing longer, healthier hair is one of your #beautygoals, fill your kitchen with whole foods for hair growth.

1.) Oats

Don't skip breakfast if your goal is healthy hair! Oats are a great food for hair growth as well as an excellent source of nutrients and energy to start your day.

Iron deficiency is the most common nutrient deficiency in the world. It's no surprise that not getting enough iron in our diets can increase hair thinning and stall hair growth. After all, our cells rely on key vitamins and minerals to perform this best. Low iron levels disrupt hair growth by diverting iron stores in the hair follicle to other areas of the body.


Replenish your cells by waking up to a nourishing bowl of oats. Whole oats are bursting with protein, zinc, copper, B vitamins, and, of course, iron. Try overnight oats with almond milk for an added boost of calcium and vitamin E or combine oats with your morning smoothie.

2.) Eggs

If oats aren't your favorite breakfast choice, opt for simplicity with eggs. Scrambled, hard-boiled, fried, and poached, eggs are at the top of our list when it comes to whole food for hair growth. These breakfast faves are high in biotin, a mineral necessary for healthy hair. While a biotin deficiency can lead to hair loss and thinning, increasing your biotin intake is a great way to support hair growth.


Eggs are also high in other beneficial nutrient compounds such as L-lysine and vitamin D.

3.) Berries

Add some color to your diet and your hair with rich, vibrant berries! Strawberries, blueberries, raspberries, and even pomegranate are bursting with antioxidants. These powerful compounds protect the cells against free radicals. This means protecting your hair from pollutants and environmental damage for faster growth while combating dullness and discoloration.

blueberries and raspberries

Berries are also a fantastic source of vitamin C which is involved in the creation of the protein collagen. Collagen supports healthy skin, nails, and hair by restoring youthful elasticity. This reduces split ends and breakage and allows your lovely locks to flourish.

4.) Healthy Fats

Fatten up your hair with a voluminous style! Healthy fats are a must for growing longer hair. Think avocados, eggs, hummus, must and seeds, peanut butter, and coconut oil.

avocado on toast

Foods dense in Omega-3 and "good fats" provide necessary hydration. They're great for skincare and that includes your scalp too! Omega-3 fatty acids are naturally present in hair follicle cells. When the weather is especially dry, our scalp can suffer from flaking, which means our hair suffers from breakage. Getting enough Omega-3 in our diet helps replenish cells and restore cells more rapidly for optimal hair growth.

5.) Fish

Fishing for hair growth tips? Try salmon, tuna, halibut, and cod!

Fish is one of the best sources of Omega-3. Even sushi offers a variety of health benefits for growing longer hair. Best of all, fish is a great source of lean protein. Try setting a goal of incorporating fish into your diet at least once a week.

fish and asparagus

If seafood isn't your favorite, consider supplementing a healthy diet with fish oil capsules. If you're plant-based, flaxseed oil is an excellent option for enjoying the benefits of Omega-3 fatty acids without the fish. 

6.) Sweet Potatoes

Keep it sweet with delicious foods for hair growth! Sweet potatoes have more flavor than "ordinary" potatoes and provide more benefits for healthy hair such as beta-carotene, a necessary antioxidant that the body converts into vitamin A. Try sweet potato fries for a nutrient-packed snack or swap out your boring, bland baked potato for a golden, buttery sweet potato instead.

sweet potatoes

Sweet potatoes are also known to reduce inflammation and irritation of the scalp. They're great for skincare, great for hair care, and support an all-around healthy lifestyle!

7.) Spinach

As it turns out, our moms were right about eating our greens. Vegetables are an important part of a hair-healthy diet.


When it comes to food for hair growth, spinach is loaded with beneficial nutrients like folate, iron, and vitamins A and C. Vitamin A is particularly relevant to keeping your scalp healthy and moisturized. This key vitamin triggers skin glands to produce sebum, which in turn gives your hair its healthy, vibrant glow and keeps your scalp from becoming dry and flaky. One cup of spinach provides a whopping 54% of your daily vitamin A intake.

Spinach is also a fantastic source of iron for plant-based beauty gurus. Iron supports oxygenation of the cells, allowing our hair follicles to do their best work.

8.) Green Tea (+ Ginseng!)

We're spilling the tea on hair care! Supercharge your metabolism while fueling your beauty goals. A warm mug of tea is a great stress reliever that supports overall health and wellness.

Green tea is dense in antioxidants that protect the hair strands from free radicals and neutralize pollutants. In addition, green tea supports healthy digestion and has been found to boost your metabolism. Rapid weight loss and gain can dramatically affect your hair's health and strength. A diet that supports your active lifestyle is the best way to maintain consistent hair growth while meeting your fitness goals.

cup of green tea

Stress is also a leading cause of hair thinning. Create a daily tea ritual to carve out time for yourself. Enjoy a moment of peace and allow yourself time to decompress and practice mindful self-care. Your hair and mind will thank you!

Opt for green tea with ginseng for added hair benefits. Ginseng promotes healthy hair growth by reducing inflammation and strengthening hair follicles to prevent breakage. Ginseng is found in a variety of high-end hair products, but can easily be incorporated into your daily routine.

9.) Citrus Fruits and Veggies

Citrus fruits and yellow veggies are the superfoods of the healthy hair world. Food for hair growth should include a variety of colorful citrus options such as pineapple and lemon. Even fruits like mango and papaya are great for giving your hair the sunny boost it needs. Blend up these amazing tropical treats in a smoothie or top your yogurt with a fruit spread. You and your hair will feel like you're off on a beach vacation!

citrus fruits

Yellow bell pepper is also an underrated superfood for hair growth. Yellow bell peppers have five times more vitamins, including the ever-popular vitamin C than oranges. They're great for preventing hair breakage and nourishing your roots. So, go ahead, celebrate Taco Tuesday in style!  

10.) Legumes and White Meat

When it comes to food for hair growth, healthy protein options are abundant for both plant-based beauties and carnivores. The key is to incorporate more zinc, iron, lean proteins, and nutrients into your life as much as possible.

Legumes, such as chickpeas and black beans, pack a significant amount of zinc, protein, biotin, and iron in every serving which is readily available to the body for easy absorption. It's rare to find a single whole food that contains almost all of the macro and micronutrients needed for optimizing hair growth. Luckily, legumes are up to the challenge! Incorporate these superfoods into salads, stir-fry, dips, veggie burgers, and more for a satisfying hunger killer that supports voluminous hair.


Poultry is also an amazing option for a healthy hair diet. White meat chicken and turkey contains necessary proteins that restore the hair's strength and integrity. When damage occurs, the protein chains binding our hair together are broken. This causes what's commonly known as "split ends." Fraying, frizz, and ultimately breakage are the long-term results of lack of protein. By boosting your lean protein intake, you can prevent damage to your hair and encourage the renewal of natural elasticity and new hair growth throughout. 

Even dark meat poultry is great in moderation with essential fats and amino acids fueling your healthy hair diet.

Hair growth is a science that starts from within. Treating our bodies right is a beautiful thing! It's no surprise that when we eat better, we feel better. Your friends at RevAir are here to tell you that your hair will look better too! Start loving the foods you eat as well as the hair you get to wake up to with a healthy hair lifestyle for optimal wellness.

Looking for more at-home hair care tips? Reach out to us today!

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