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9 Best Foods for Natural Hair Growth


Your diet can impact your hair health significantly. What you eat every day can make your hair grow faster or, conversely – cause hair loss. Lack of essential nutrients such as iron, zinc, protein, or various vitamins, can result in an unpleasant health condition, which can make your hair start falling out like crazy.

When the deficiency is not very severe, your hair may start growing slower or thinner. If that is your case, consider analyzing and altering your diet. Several foods rich in essential nutrients can help your hair grow faster and stronger. Moreover, experts from Scissor Tech UK – professional hairdressing service – say taking your nutrition seriously and hair treatments or tools need to go hand-in-hand to combat this.

Read on to find out what you should add to your daily menu.

A special note from us, don’t forget, your scalp health is just as important – check out the ingredients in the Iles Formula haircare range which have been sourced personally by our founder, Wendy Iles to develop the most powerful complexes, the unique proprietary high-grade repair ingredients are the secret behind the Iles Formula signature spun-silk hair finish.

Sunflower Seeds

Sunflower seeds are rich in vitamin E, zinc, protein, and selenium. These nutrients are essential for your body and, therefore, hair.

Vitamin E improves blood circulation in your scalp and strengthens the hair follicles. Zinc prevents hair loss and promotes new hair growth. Protein provides your body with energy to produce keratin, which is a protein that your hair is made of. Selenium is an antioxidant that protects your hair from free radicals that can damage it.

Sunflower seeds are easy to add to your diet. Just add them to your salads, yogurts, or morning oatmeals. You can also eat them by the handful as a snack.


Spinach is rich in vitamins A and C, iron, and selenium. Vitamin A is essential in stimulating hair growth and promoting healthy skin, nails, and teeth. Vitamin C boosts collagen production in your body and helps it absorb iron.

The amazing benefits of collagen for your whole body cannot be overestimated, as it is the main structural protein that holds your entire skeleton together. Thus, collagen may not only promote hair growth but also improve your overall health. There are many collagen supplements available today, but make sure to consult its use and dosage with your doctor if you are interested in trying.

Iron is also essential for hair growth, as iron deficiency causes anemia, resulting in hair loss and making you look pale.


Eggs are packed with protein, vitamin B12, vitamin D, choline, sulfur, biotin, zinc, phosphorus, and lutein. All these nutrients are essential for the health of your hair. Biotin and sulfur reduce dandruff, while vitamin D and vitamin B12 prevent hair loss and promote healthy hair growth.

You can start your day with simple egg recipes, such as omelets or scrambled eggs, or add them to your salads or toasts.


Avocados are rich in healthy fatty acids (good for your scalp), vitamin C, E, potassium, and folate. Potassium helps control blood pressure levels and prevent cardiovascular diseases. It also helps maintain normal blood sugar levels, which can prevent diabetes-related hair loss. Folate is essential for protecting your body from homocysteine build-up to increase your heart disease and stroke risks.

You can add avocado to your salads or smoothies. You can also eat it as a snack or combine it with other fruits to prepare delicious desserts such as avocado popsicles or chocolate avocado mousse.


Soybeans contain vitamins A, D, E, and K, manganese, magnesium, iron, zinc, copper, and fiber. They are also rich in omega-6 and omega-3 fatty acids that promote healthy hair growth and prevent premature graying hair. Soybeans are also very rich in phytoestrogens that benefit women who suffer from menopause symptoms like hot flashes because they help reduce those symptoms and improve bone health.

Soybeans contain phytic acid that has been proven to prevent cancer cells from growing by inhibiting their reproduction cycle. Phytic acid also has antioxidant properties that fight against free radicals that may cause cancer.

Soybeans are excellent food sources for vegetarians and vegans who do not consume animal products but still want to maintain a healthy protein intake in their diets. You can add them to soups, homemade curries, or stews as the primary source of protein on the plate.


Salmon is rich in essential omega-3 fatty acids that protect your scalp from premature aging caused by exposure to sunlight and UV rays from the sun’s rays. These omega 3s also prevent inflammation and redness in the scalp due to acne as well as flakes on the scalp caused by dandruff or psoriasis.

Omega 3 fatty acids stimulate hair follicle growth too! Another fatty acid found in salmon – EPA – protects against heart disease by preventing blood clots from forming and reducing cholesterol levels in the blood.

You can eat salmon as a main dish, make it one of the ingredients of your salads and toasts, or have it with eggs for breakfast.


Broccoli is rich in vitamins A, C, K, B6, and folate. It also contains potassium and fiber. A folate deficiency can cause hair loss and thin your hair. Vitamin B6 is essential for stimulating new hair growth by helping your body absorb iron from plant-based foods.


Walnuts are rich in omega-3 fatty acids, protein, vitamin E, iron, zinc, phosphorus, copper, manganese, and magnesium. They are also rich in antioxidants that help reduce inflammation in the scalp and strengthen hair follicles.

Zinc in walnuts promotes healthy skin and hair growth. Copper is an essential mineral that maintains healthy hair color by preventing oxidative cell damage from free radicals that may cause hair discoloration.

Sweet Potatoes

Sweet potatoes are packed with vitamins A, C, B6, and beta-carotene that promote healthy hair growth by stimulating blood circulation to the scalp. Beta-carotene is converted into vitamin A by the body as needed.

Vitamin A keeps your skin and scalp healthy and protects your hair from graying caused by stress hormones such as cortisol. Vitamin B6 is also essential for boosting collagen production in your body, which is beneficial for improving skin elasticity and maintaining healthy hair growth.


A balanced and diverse diet is a key to maintaining your hair health by nourishing it from within. The most beneficial way to get as many vitamins, minerals, and nutrients on your plate as possible is to stick to seasonal eating. However, apart from enriching your diet in various veggies and fruits, making several foods its integral part is equally important.

Avocados, eggs, spinach, salmon, walnuts, and some other products are indeed capable of introducing significant changes to your hair health. Besides, having them always at hand will allow you to cook a nutritious yet tasty meal at any moment.

But, don’t forget that your scalp and hair routine is just as important as absorbing enough nutrition. Iles Formula offers you the best-in-class, luxurious hair care products that are carefully blended together with unique proprietary high-grade repair ingredients to repair, nurture and revitalize your hair. Explore the bestselling Iles Formula Signature Collection here: https://ilesformula.com/shop/signature-collection/ 


Iles Formula Signature Collection

Article by Guest Writer: Karl Bosch

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