Below is a list of foods that increase hair growth and decrease hair loss. There is greater benefit if you’re able to eat the vegetables and fruit raw, if not, you will still be able to experience the effects of these foods. Foods rich in protein, iron, zinc, B vitamins, and omega-3 fatty acids promote hair growth.

Most important: Drink water! It is important to drink water, it cleanses the system of toxins (drink distilled water) and keeps the body hydrated. Drinking plenty of water can help keep your scalp and hair hydrated, which is important for healthy hair growth.

TYPES OF FOOD THAT PROMOTE HAIR GROWTH
• Biotin rich foods: Nuts, potatoes,
• Protein-rich foods: Eggs, fish, chicken, lentils, beans.
• Iron-rich foods: Lean meats, spinach, beans, fortified cereals.
• Zinc-rich foods: Oysters, shellfish, nuts, seeds.
• B vitamin-rich foods: Eggs, whole grains, leafy greens, nuts.
• Omega-3 fatty acid-rich foods: Fatty fish like salmon, chia seeds, flaxseeds.
• Vitamin C-rich foods: Citrus fruits, bell peppers, berries.

FOODS TO INCLUDE IN YOUR DAILY DIET

• Biotin Rich: Include organ meats like beef liver, a rich source of biotin. Eggs (especially yolks), salmon (and other fatty fish). Almonds, A good source of biotin offering about 1.5 mcg in 10 almonds. Walnuts and sunflower seeds. Sweet potatoes, mushrooms (especially button mushrooms), spinach. Legumes (peas, beans, and lentils). Spinach, a good source of biotin and other nutrients. Avocados contain biotin and other B vitamins. Nutritional yeast, is good source of biotin for those following a vegetarian or vegan diet. (A lot of these vegetables are sold in the health food isle as dried snacks & crunchy chips)

• Leafy greens: Spinach, kale, and other leafy greens are packed with vitamins, minerals, and antioxidants. (A lot of these vegetables & fruit come in dried powders so that they can be easily included in a smoothie or meal replacement beverage.)

• Fatty fish: Salmon, mackerel, and other fatty fish are good sources of protein and omega-3 fatty acids.

• Berries: Blueberries, strawberries, and other berries are rich in antioxidants, which can help protect your hair from damage.

• Nuts and seeds: Almonds, walnuts, chia seeds, and flax seeds are good sources of biotin, protein, healthy fats, and other nutrients.

• Eggs: Eggs are a complete protein source and are also a good source of biotin, a B vitamin that supports hair growth.

• Cruciferous vegetables: Broccoli, cauliflower, and other cruciferous vegetables are rich in vitamins and minerals.

• Avocados: Avocados are a good source of healthy fats, which can help keep your hair hydrated and strong.

• Rosemary: To further increase your hair growth, you should include rosemary in your diet by adding it to salads. And use rosemary infused oils (Olive & Avocado) to cook your vegetables, meats, and other hair growing foods. Rosemary has many other health benefits than just growing hair.

TIPS FOR A HEALTHY HAIR-DIET
Focus on a balanced diet. Aim to include a variety of fruits, vegetables, whole grains, protein sources, and healthy fats in your diet.