Top 10 superfoods for hair growth – Hair care tips

Lustrous bouncy hair is a birth right and women the world over try to get their head full of glorious hair by any means. This includes a wide range of shampoos and herbal tonics. But, do they work? What must one really do to get healthy hair? One must eat healthy hair growth foods.

superfoods for hair growth

Since hair is made of proteins, one must eat enough of their nutrient for luscious thick hair. Vitamin C strengthens the hair and prevents it from breaking. The iron content in your food will make the hair strong. For good absorption of iron, you must eat Vitamin C.

Vitamin A is the nutrient you need to help the scalp make sebum. This is the oil that prevents your hair from drying out. The main component in hair is keratin. You need zinc to produce keratin. Last, omega-3 fatty acids help make your scalp healthy. Without this, they become dry and inflamed leading to hair loss. We should consume proper vitamins for hair growth.

Top 10 Superfoods for healthy hair

Cottage cheese

Cottage cheese produces two kinds of proteins, casein, and whey. These are used to athletes because they release energy in a slow way. In 100 grams of cottage cheese, you get carbohydrates (3.33 grams), fat (4.44 grams), and sugar (2.63 grams). The energy content is 98.2 kcal.

More importantly, cottage cheese reduces the risk of breast cancer. It has considerable amounts of protein which is important for vegetarians. Eating this cheese is good for healthy hair growth. Pregnant women benefit the most by eating cheese.  It is a rich source of B-complex vitamins that help in brain functioning, absorbing iron, making carbohydrates into energy, and so on. It strengthens the bones and is heart friendly. Therefore, cottage cheese is considered a superfood.


Another best food for hair growth is salmon. This is a superfood because they contain heart-healthy omega-3 fatty acids and plenty of protein. The most popular salmon, the variety that we find in the cans as smoked salmon include Atlantic, King, and Coho salmon. The omega-3 fatty acids help heart health by controlling the amount of good cholesterol in the blood.

It has plenty of B-vitamins that regulate many important body functions. The selenium protects bone health and decrease thyroid antibodies. The potassium controls your blood pressure. The antioxidant astaxanthin lowers the incidence of heart disease and protects the brain and nervous system.

food for healthy hair
Green peas, almonds, cottage cheese, eggs and pumpkin seeds

Green peas

One of the world’s healthiest foods, the green peas has lower amounts of calories compared to beans. It is best best food for hair. It contains considerable amounts of ascorbic acid (Vitamin C). In 100 grams of green peas, we find 40 mg that is 67% of the daily need.

Peas help prevent stomach cancer and enhance the immune system of the body. It is useful to prevent aging and fights wrinkles. The Vitamin K helps to prevent diseases such as Alzheimer’s and arthritis.


Adults need 300 mg of cholesterol and you get 212 mg of it from one large egg. The calorie content is 72 kcal. It gives us 7 grams of high-quality protein, 5 grams of fat, of which 1.6 grams is unsaturated fats. The other nutrients include minerals, vitamins, carotenoids, and iron.

It is truly a superfood and contains disease-fighting nutrients such as zeaxanthin and lutein. The choline content in the egg is especially useful for brain development and memory. We never get enough of choline in our daily food. Take care to cook the eggs thoroughly to kill the bacteria.

Pumpkin seeds

In this superfood, you find plenty of healthy fats and minerals. You can boost your hair health by having just a handful of pumpkin seeds daily. It has antioxidants that help prevent the onset of infections and diseases.

Eating pumpkin seeds regularly will boost your prostate and bladder health. It has lots of magnesium that is needed for over 600 chemical reactions in the body. They are needed for maintaining healthy bones, regulating the blood pressure, reducing the risk of heart diseases, and regulating blood sugar levels.


Almond is renowned for its use as almond milk that is more nutritious than the milk of a cow. It has considerable amounts of Vitamin E, magnesium, iron, and selenium. Other nutrients include phosphorus, niacin, copper, and zinc.

The two vital brain nutrients L-carnitine and riboflavin increase the activity in the brain by creating neural pathways. It decreases the LDL and improves hair and skin health. Soak some almonds in water overnight and have it in the morning for increasing the hair growth.


Mango is a veritable superfood. It helps build and maintain collagen which is an essential part of the skin and hair. Mango has ascorbic acid, carotenoids, polyphenols, and terpenoids which help prevent cancer. It prevents heart disease and lowers cholesterol. It helps promote healthy sex and improve digestion.

Mango is useful during pregnancy since it contains Vitamin A, Vitamin C, and Vitamin B6 along with iron. It also helps in weight loss.


Broccoli is a low-calorie vegetable with 100 grams having only 34 kcal of energy. Exceptionally rich in Vitamin C, broccoli has an unusually high oxygen radical absorbance capacity.

The Vitamin C and sulphur make broccoli a good detoxifying agent. It is useful for skin care. It cures stomach disorders and is useful for keeping the heart healthy.

Zeaxanthin, Vitamin A, beta-carotene, and vitamins along with phosphorus make it useful for preserving the eyesight. It boosts bone health and improves the immunity levels.

Kidney beans

Used in diets as a substitute for meat, the kidney beans are chockful of nutrients. It has protein, iron, magnesium, and potassium among others.

The legume has a good disease-fighting ability and promotes the immune system of the body.  It proves useful for sulphite detoxification. The short-chain fatty acids inhibit the synthesis of cholesterol.


Quinoa is a favorite for vegetarians and non-vegetarians due to the high protein content it has. It has twice the number of fibers that the other grains have.

It has iron needed by our blood. You find quercetin and kaempferol that has anti-inflammatory, and antiviral properties. It has essential amino acids and has a low glycaemic index.

Do not forget to balance your food. This is to supply your body with adequate nourishment from every category – fats, proteins, and carbohydrates. This is the best way to make your hair grow well.


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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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