Foods that Promote Hair Growth

Male pattern baldness has been around since, well, men. And men have been around for much longer than scalpels and forceps, FUE treatments and lasers, and any other surgical treatment available. To that end, what sort of remedies were around prior to the advancement of medical treatments? For one thing, there are many foods that promote hair growth that have beneficial effects on the production of hair.

Let’s dig in!

Foods for Hair Growth


Food with lots of protein:

Eggs, brewer’s yeast, fish, almonds, tofu, quinoa, beans, and hummus, to name a few, are all very high in fiber. Notice the absence of red meat. We all know that red meat is high in protein, but it also tends to be high in fat. That’s not to say that you shouldn’t eat red meat, but keep in mind that high fat diets lead to an increase in testosterone, which leads to an increase in the production of DHT, which in turn leads to hair loss.

Food high in Iron:

Iron aids the manufacturing of hemoglobin, which is the component of blood that takes oxygen to organ’s and tissues. If you have good levels of hemoglobin with lots of oxygen making its way to your scalp, this will stimulate hair growth. Leafy green vegetables like spinach and kale, as well raisins are good sources from the plant kingdom. From the animal kingdom there are quite a few. Shellfish like clams, mollusks, oysters, and mussels have a good amount of zinc for little fellas. Other guys from beneath the sea include fish like halibut, haddock, perch, salmon, or tuna. Red meat, pork, and poultry are also good sources.


Food high in Zinc:

Another beneficial “metal” is zinc. Zinc is the plant-manager of your hair follicles’ factory. It oversees the various glands that attach to the follicles. If you’re zinc deficient, the glands and follicles become weak and the hair can break or fall out. Food high in zinc are seafood and red meat, similar to the aforementioned iron.


Foods high in Vitamin C:

Vitamin c aids in the absorption of iron, so citrus fruits and tomatoes should be part of your diet. If you really want a blast of vitamin c, eat some yellow peppers. Yellow bell peppers have nearly five and a half times more vitamin C than oranges. It’s also an antioxidant, and they strengthen hair shafts and follicles, as well as prevent breakage.



Almonds are very rich in biotin. One cup contains nearly one-third of your daily requirement. Biotin makes the hair stronger. People also use it to help with brittle nails. However, talk to your doctor about it, as some people have reported painful side effects when taking too much.

As you can see there are plenty of delicious and healthy foods for hair growth. Of course, these won’t work for everyone, so what we suggest is to try including these in your diet and wait to see if it affects your hair loss. If not, we recommend either consulting a dermatologist about taking finasteride (propecia) or considering more intensive hair transplant solutions.

Here is a great video that breaks down each different type of food for hair growth and foods that prevent hair loss and promote healthy hair growth.

Stay healthy!