Many people want strong and healthy hair, especially as they grow older. Hair grows about 1/4 inch (0.6cm) every month. Your hair grows faster when you’re younger. You can eat foods rich in protein to prevent hair loss.
While it can be challenging to give up salty snacks and sweets for lean proteins and vegetables, there is a powerful reason to keep trying: your hair. Nutritious and vitamin-rich foods are the foundation of a healthy body and strong hair.
What to eat for healthy hair grows faster?
Salmon
As a rich source of omega-3 fatty acids and protein, salmon can help keep those strands strong. But salmon has many health benefits beyond supporting hair, including reducing inflammation and benefiting your central nervous system (a.k.a. your brain).
Eggs
Eggs are chock full of protein and essential nutrients that contribute to hair health, such as choline and vitamins A, D, and B12. You’ll want to make sure you keep the yolk in your scramble to get the most Vitamin D. Two specific carotenoids found in eggs, lutein and zeaxanthin, also play a role in maintaining cellular health, especially of eyes, skin, and hair.
Peanuts and Peanut Butter
Peanuts are a significant source of biotin, known to both stimulate hair growth and prevent hair loss. A ÂĽ cup serving packs up to 9 grams of protein, 4 grams of fiber, and a unique profile of antioxidants. Peanuts are also super filling, which is why they’re an ideal swap for meat if you’re vegetarian or vegan.
Spinach
Spinach is packed with magnesium, iron, and folate, one of those all-important B vitamins. Other leafy greens like kale also offer nutrient-dense benefits for skin and hair. Plus, the vitamin C in these dark green leafy veggies helps to protect and maintain the cell membranes of hair follicles.
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Sardines
Omega-3 and vitamin D-packed sardines come readily and cheaply available in canned form (just buy them in water, not oil!). Try adding sardines to salads and spreads as a lower-mercury alternative to other fatty fish.
Chia Seeds
Looking for a vegetarian or vegan source of omega-3s? Chia seeds are full of them, not to mention fiber and antioxidants. This nutritional powerhouse is considered a complete protein, containing 20% more protein than soy beans, and can help promote beautiful and luscious locks. These tiny, shelf-stable seeds can be added to cereal, smoothies, puddings, and even as a heart-healthy boost in baked goods.
Pumpkin 
A half cup of your favorite squash contains just a mere 83 calories and less than a gram of fat. Plus, it’s loaded with iron and beta-carotene, the precursor to vitamin A — an important vitamin for hair growth and strength. Pumpkin also is full of vitamins C and E that help repair your body’s cells from damage. Load up on the canned puree and use it in sauces, protein dishes, and even in snacks to help keep hair at its healthiest.
Avocado
Avocado toast will never go out of style, and for good reason! Packed with healthy fats, avocados contain Vitamin E which is a powerful antioxidant that promotes hair growth. Avocados also contain biotin and are a popular ingredient in many DIY hair masks.
Grapes
Like other plant-based foods, grapes contain polyphenolic compounds with antioxidant properties, which may help reduce cellular damage. Oligomeric proanthocyanidins (OPC) found in grapes help to prvent dihydrotestosterone production which is a main factor in hair loss. OPC also stimulates the growth of hair follicles. Eating about a cup of grapes per day can help to protect your tissues from inflammation.
Buckwheat
Swapping out white refined carbohydates for 100% whole grains can help you amp up the fiber, zinc, iron, and B vitamins in your diet to support healthy hair. Buckwheat, considered a whole grain, is a nutritious gluten-free seed and its benefits are endless. Buckwheat is filled with key antioxidants and fiber, which can help you fill up faster. Use it as a swap for oatmeal at breakfast or rice in stir-frys, and try buckwheat-based Udon when making ramen or other noodle dishes.
Flax Seeds
Flax seeds are full of polyunsaturated fatty acids that can help nourish your scalp and prevent dryness. Sprinkle ground flax seeds on your yogurt, add some to your smoothie, or create your own flax egg to substitute a real egg in any baked goods recipes. Add one tablespoon ground flax seeds to three tablespoons water and let sit for about five minutes to thicken; this is a vegan one-to-one swap for a regular egg.
Sweet Potato
Loaded with beta-carotene which gives sweet potatoes their orange hue, this antioxidant turns into vitamin A which can protect against dry and dull hair. Sweet potatoes are significantly higher in vitamin A and slightly higher in fiber than white potatoes. Sweet potatoes also play a role in supporting immunity and healthy vision.
Chickpeas, Lentils, Beans, and Peas
These four are all considered pulses, a.k.a. the dry, edible seeds of veggies. They’re packed with plant-based protein and fiber, making them super filling and often more cost effective than buying meat. These items are also full of folic acid, which is one of the B-complex vitamins that helps to keep hair healthy and renew cells vital for hair growth. Try pulse-based products like Banza pasta and RightRice instead of the traditional refined-grain versions for a nutrition boost.
Asparagus
The B vitamin folate is found in abundance in asparagus, as well as avocados, oranges, and broccoli. This nutrient is responsible for gene synthesis and red blood cell formation. It also plays a big part in breaking down protein, therefore providing the building blocks of hair follicles.
Plain Greek Yogurt
Unsweetened plain Greek yogurt contains tons of protein which is the building block for those gorgeous locks. Plus, plain Greek yogurt is very versatile and can be incorporated into a filling breakfast (think smoothies and parfaits) or savory fare (like dips and condiments). The greatest attribute of yogurt is its probiotics, which are the good bacteria that help your body absorb nutrients. Choose brands that have five strains or more of bacterial cultures per 6-ounce serving.
Protein
Protein is vital for all cell growth, especially that of your hair. Hair gets its structure from proteins called keratin, and a deficiency in protein for keratin leads to slow hair growth as well as weak and thin hair strands.3 Foods rich in protein are chicken, pork, and lean beef. However, if you are vegetarian, lentils, tofu, and soybeans are great sources of protein as well.
Vitamin C
Vitamin C is used to create collagen, which is a fiber that helps our hair follicles remain healthy for hair growth and prevents our strands from splitting.1 Bell peppers, oranges, and tomatoes are rich in vitamin C.
Vitamin A
Vitamin A promotes cell growth which equals hair growth. It also helps the body to produce sebum, which is essential for a healthy scalp and healthy, nourished hair.1 Sweet potatoes, carrots, spinach, and kale are all high in beta-carotene, which gets converted into vitamin A.
Zinc
Zinc helps restore and promote the growth of hair tissues by improving overall immunity in the body.4 Surprisingly, oysters, crab, clams, and other shellfish are high in zinc and generally good-for-you sources of lean protein as well, so hit the raw bar after work—in the name of your hair.
Omega-3 Fatty Acids
Omega-3 fatty acids are basically miracle workers for your hair. They have anti-inflammatory properties, so they help open the hair follicles and promote hair growth.5 Omega-3 fatty acids are also reported to make your hair shinier (yes, please). Fatty fish, like salmon and tuna, or walnuts and flaxseeds if you’re vegetarian, are all sources of this healthy fat.
Broccoli
If you’re dealing with damage, broccoli is your hair’s best friend because it boosts the strength of your strands. “Broccoli is high in folate, which helps cell division,” says registered dietitian Carolyn Brown. “If you have weak, thinning, or brittle hair, it can be a sign of low folate levels.”
Sea Buckthorn
“Sea buckthorn is an Asian berry that’s loaded with omega-7s, beta-carotene, and vitamin C,” Brown explains, all of which are great for supporting healthy, shiny, gorgeous strands.
Calcium
In addition to being good for your bones, calcium is important for your hair. Calcium located in the cells of the hair follicles stimulates communication between cells and encourages hair growth. Foods like cheese, yogurt, tofu, and even cabbage, are go-to calcium sources.
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