Top 9 Vegetarian Foods for Hair Growth


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As a person keeps on growing older, the person desires healthy and beautiful hair. However, the hair growth depends on various factors such as age, health, genetics, and diet. Out of these factors, you cannot change age and genetics, but you can control your diet and improve your health.

So, it is clear a person also faces hair problems if the person consumes food lacking the required nutrients in comparison to eating a balanced diet with the proper nutrients.

If you are also experiencing hair loss due to poor nutrition, then including the below-mentioned nine best foods in your diet will support your hair growth.


Berries are a rich source of useful antioxidants and vitamin C. Both antioxidants and Vitamin C promote hair growth. Vitamin C supports collagen production and iron absorption whereas; antioxidants protect hair follicles against damage from free radicals.

Collagen strengthens hair to prevent it from becoming brittle and breaking whereas; low iron level causes anemia which leads to hair loss. Because of vitamin C and antioxidants, berries are essential to encourage hair growth. 


Spinach is a healthy green vegetable, an excellent plant-based source of iron and a rich source of beneficial nutrients such as folate, vitamin A, and C. Vitamin A helps the skin glands in producing sebum. Sebum is an oily substance which moisturizes the scalp to keep hair healthy.

Also, iron helps red blood cells (RBCs) in carrying oxygen throughout the body to fuel metabolism. So, iron is a beneficial compound for hair growth and repair.

Sweet Potatoes

Sweet potato contains beta-carotene, a compound which gets converted into vitamin A by the body. Vitamin A promotes the sebum production and speeds up the hair growth rate.

Also, this vitamin encourages the growth of thicker hair and protects hair follicles from regression.

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Avocado is a delicious and nutritious fruit. Also, an excellent source of healthy fatty acids which are crucial building blocks of your cells. Avocado is an abundant source of vitamin E and C which skirmish oxidative stress by neutralizing harmful free radicals.

Moreover, vitamin E protects skin from oxidative stress and damage. Poor hair quality and fewer hair follicles are a result of the damaged skin on the scalp. So, it is crucial to consume antioxidants to recover the hair loss, and Avocado is the best source to fulfill the loss. 


Nuts are a tasty fruit packed with nutrients, vitamins, and minerals such as vitamin E and B2, folate, fiber, magnesium, phosphorus, potassium, copper, selenium, and zinc. Also, nuts contain essential fatty acids such as omega-6 and omega-3.

All these nutrients promote hair growth, and a deficiency in any of these nutrients causes hair loss. Also, nuts reduce inflammation and lower risk of heart diseases. Because of these features, nuts are an excellent and comfortable addition to your diet.


Seeds such as flaxseeds and chia are rich in vitamin E, omega-3s, zinc, and selenium which promote hair growth. They also provide a considerable amount of nutrients with relatively few calories.

So, to get the most extensive variety of nutrients, consume a mixture of seeds in your diet.

Sweet Peppers

Sweet pepper is a rich source of vitamin A and C; both these nutrients ensure healthy hair and support hair growth. Vitamin C promotes collagen production to strengthen your hair strands and functions as a potent antioxidant to protect hair strands against oxidative stress.

Oxidative stress occurs when free radicals destroy the antioxidant defense system of your body which leads to hair loss and greying of hair. Whereas, vitamin A speeds up hair growth while stimulating the production of sebum and keeps hair healthy.

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Beans are a plant-based rich source of protein, iron, zinc, folate, complex carbohydrates, and biotin. All these nutrients and minerals are essential for optimal hair health.

Together, these nutrients aid hair growth and repair cycle.


Studies show a compound named spermidine in soy prolongs the anagen phase and promotes hair growth. Tube studies also demonstrate spermidine boosts human hair growth.

However, the research on spermidine is relatively new so, health experts need more reviews before making recommendations on spermidine intake.

In Conclusion

To conclude, a lack of right nutrients slow down hair growth and cause hair loss. So, intake the nutrients mentioned above in an adequate amount to treat hair loss and endorse the rate of hair growth.

Also, adding the above foods to your diet will recover not only the hair loss but also an excellent solution to thinning hair.

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