7 Foods That Will Make Your Hair Grow Faster

7 Foods That Will Make Your Hair Grow Faster

Your diet is one of the key factors to faster hair growth and healthy beautiful hair.  Iron deficiencies are one of the leading causes of hair loss and thinning hair for women in particular. The percentage of women with anemia or iron deficiency ranges from 8-11%. This is easily remedied by eating foods rich in iron such as beef. Below is a list of 7 healthy foods that your hair needs in order to grow long and healthy.




Proteins are essential to hair growth since they are the building blocks of your hair. Good sources of lean protein include lean beef, chicken, salmon, shrimp and beans. Other foods that are rich in protein include Greek yogurt, eggs and tuna. One of the easiest ways to get some protein in the first thing in the morning is with a well-balanced breakfast of eggs or Greek Yogurt. Fage Greek yogurt in particular contains a hefty amount with 20 grams of protein per serving.

If you are finding it hard to get in an adequate amount of protein each day, try taking a protein supplement or protein powder such as Optimum Nutrition which comes in various delicious flavors. One serving of Optimum Nutrition protein powder contains approximately 24 grams of protein (depending on the flavor). If you’re a vegetarian, you’ll need to get your protein from eggs and legumes like beans.


Omega-3 also known as “good fats” are also essential for hair growth and helps to promote shine.  Our body does not produce Omega-3’s naturally which makes it important to make sure you get enough via food or a supplement.

Foods that are rich in omega 3’s include salmon, mackerel, cod liver oil, walnuts, herring, chia seeds olive oil and avocado.  Besides making your hair lustrous and shiny, salmon also has inflammatory properties for healthy, beautiful looking skin. Omega-3 fatty acids may also lower cholesterol levels, stabilize blood sugar, lower inflammation, reduce blood clotting and heart failure risk (Source).


Biotin, also known as Vitamin B7, is another nutrient for fast hair growth. Biotin is often found in hair growth supplements but you can also get it from eggs (another high protein food) and avocados. A deficiency in biotin may lead to thinning hair, brittle nails and a scaly rash around the eyes, nose and mouth (Source).

Foods high in biotin include liver, yeast, beans, avocado, raspberries, mushrooms, cauliflower, egg yolks and organ meats. The daily recommended serving of biotin is 30 micrograms for adults .

Additional health benefits of Biotin include supporting a healthy metabolism, lowering blood sugar levels, maintaining cardiovascular health and supporting thyroid and adrenal function.

If you can’t get enough biotin in your diet for some reason, you can also opt for biotin supplements.

Egg Yolks

Some people throw away egg yolks because they are higher in fat compared to egg whites but they actually contain essential nutrients such as biotin, omega-3’s and protein which are vital for your hair’s health. Other health benefits of eggs include reducing the risk of heart disease, lowering blood triglycerides and improving eye health. Eggs aren’t just for breakfast time; they also make as excellent snacks and are delicious when tossed with a salad.


Oysters are high in zinc, a mineral that helps hair grow and repair itself. Zinc also helps to improve the function of your hair’s oil glands for shiny hair. A deficiency in zinc can lead to dandruff and slow hair growth. Foods high in zinc include oysters, clams, liver, crab, peanut butter and cheese.  


Eating avocados can prevent hair loss and increase hair growth (Source). Avocados are rich in vitamin E and B which work to strengthen hair. Not only are avocados delicious, they also provide benefits when physically applied to your hair as a mask. Avocado hair products are extremely moisturizing due to their high fat content.

Sunflower Seeds

Sunflowers seeds are an amazing snack that contains vitamin E, vitamin B, selenium, protein, magnesium, copper, Omega-6 fatty acids and biotin. Eating a small snack of sunflower seeds every day can make your hair grow longer. Sunflower seeds are also delicious when used as a topping on salads and vegetables.