13 Vegetarian Foods For Hair Growth

foods for hair growth

Can vegetarian foods aid hair growth? Or to put it simply this way, Does the vegan diet encourage hair growth? You’ll discover some vegan-friendly foods for hair growth in this post.

Your hair grows around 0.5 inches (1.25 cm) per month and 6 inches (15 cm) per year but how fast it grows depends on some basic factor-like health, age genetics, and diet.

You can’t change or stop some factors like age and genetics from affecting hair growth but diet is something you can control by consuming a balanced diet with the right diet and vegetarian are practically loaded with nutrients to make your hair grow.

There are foods that act as nutrients substitute to meat for a vegetarian, you need some of these foods to aid hair growth and also none vegetarians will find this nutrient-packed food really beneficial for healthy hair growth.

These vegetarian foods nourish your hair follicles and healthy hair cell renewal but not just to the hair but protect the organs of the body from harmful bacterias as well.

Vegetarian Foods For Hair Growth

Balanced vegetarian foods provide vitamin B12, protein, iron, and supplements to the body and hair, if any of these is missing in the hair, the hair might suffer (1). Here are 15 vegetarian foods that can provide your hair with the right nourishment for growth.

1. Avocados


Avocados are an excellent source of vitamin E, supports the hair texture and repair damages done to the scalp. An avocado a day provides vitamin E and vitamin C which are a good source of antioxidants, these help combat oxidative stress which reduces free radicals (2).

The right consumption of avocados will protect future damages and also works on your kidney, liver, and heart. The hair benefits greatly from the monosaturated fats from avocado. Discover 22 more avocado health benefits you must know.

2. Eggs

Eggs are literally one of the best foods to promote hair growth, it consists of biotin and protein which are great combinations for successful hair growth.

Eggs are also a powerful source of zinc, selenium and other vital hair nutrients, eggs are by far the most versatile, easiest and fastest means to improve your protein intake, they are not limited to cooking and baking alone though, eggs are being used to treat the hair in their raw form (3).

3. Spinach

spinach leaves

Spinach is considered as one of the best green leafy vegetables, it consists of beneficial nutrients like folate, iron and vitamin B and C all of which can promote hair growth, spinach is a low calorie-packed food (4) which nourishes your skin and hair, spinach has also been recommended to help with body work out.

4. Sweet Potatoes

Sweet potatoes are not just delicious for consumption but consist of important nutrients like beta-carotene that converts into vitamin A which is very essential for good hair growth. Sweet potatoes promote the secretion of sebum which enhances hair growth. Sweet potatoes have been labeled natural hair booster (5).

5. Nuts

Different nuts and almonds as source vitamins and minerals

Nuts are delicious and convenient to get,  a good source of vitamins, minerals, and nutrients. Nuts do not just help the hair follicles grow, nut reduces the risk of inflammation and heart disease (6), all the nutrients contained in it promotes hair growth. An excellent choice of diet.

6. Buckwheat

Buckwheat is gluten-free and considered very healthy, it’s not a grain and it’s benefits are endless, easily swapped for oatmeal at breakfast. Buckwheat is filled with antioxidants and fiber which can help you fill up faster and can be used as late-night foods as well, helps with healthy weight loss.

7. Pumpkin Seeds

pumpkin seeds
Image: nblxer / Envato Elements

Pumpkin seed is loaded with beta-carotene, iron, vitamin A which are all important antioxidants for your skin and hair, half cup of pumpkin seed contains just 83 calories but enough to fill your cup with all the nutrients your body requires (7), it repairs damages done to the hair and helps with cell renewal. Pumpkin seeds can be spiced up and enjoyed in different ways.

8. Almonds

Your hair needs a good dose of magnesium to aid its growth, almonds are a good source of vitamin E and magnesium, it nourishes the scalp and keeps the scalp from infection, it is crucial in the growth and nourishments of the hair.

9. Berries

foods for hair growth

Berries are very useful in providing the body antioxidants and vitamin C protects the hair from damages and reduces the risk of hair infections, vitamin c contained in berries protects the hair follicles from free radicals and supports the production of collagen and iron.

10. Chia Seeds

If you are looking for a good vegetarian or vegan source of omega-3s, chia seeds are packed full of them, their other essentials include fiber, protein, and antioxidants. Chia seeds can serve well with any kind of meals from soup to cereals.

11. Asparagus

Asparagus is another delicious green vegetable that can help grow your hair faster, extremely nutritious, has been shown to have cancer-fighting properties (8). Asparagus can help keep the doctor away and compared to other vegetables, it has stem cells that restore and repairs damaged or dormant hair follicles.

12. Grapes


Grapes do come with a sour-sweet taste but can be really enjoyed and a good source of antioxidants which helps the hair in texture and structure. Grape seeds are being used these days as hair treatments and noted to work wonders in restoring damages done to the hair and also prevents free radicals (10). Grapeseed oil is a potent hair supplement.

13. Legumes

Legumes restore any damages done to the hair follicles, strengthens the hair scalp, Legume is a good source of vitamin C and protein, which supplies the hair with adequate nutrients needed to thrive, mostly consumed basically by vegetarians and it contains phytates which help get a thicker and healthier hair in texture and scalp.

Vegetarians foods are a good source of antioxidants that your hair needs to grow and most of these foods are also used to `make good hair treatments for external use but more beneficial when consumed directly.

Read more on the vegan diet and hair growth:

Are you a vegetarian and think some foods can be added to this list? Leave a comment in the box below.


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