10 Foods That Enhance Hair Growth (Vegetarian Edition)

There are several foods that can give hair growth a boost. They contain the nutrients that enhance hair growth that will nourish the scalp for optimal results. The key to eating foods for hair growth is balance, a mixture of complex carbohydrates, protein, vitamins and minerals are important to ensure that the hair grows strong and thick. Too much or too little of these key nutrients and the hair will not do too well. That’s why when your diet is unhealthy; the hair appears limp and dull and breaks easily.

There are several theories espoused by nutritionists on what to eat for hair growth. For those persons (like myself) who would like a simple list of the nutrients that make the hair grow, here they are: protein, iron , B complex vitamins, vitamin B12, folic acid and zinc. Of course, the body is made to be in balance so eating a variety of natural foods in a balanced way should be pretty good for hair. The following list is vegetarian based because that is my dietary preference generally.

1. Chickpeas (Garbanzo Beans)

Chickpeas are a very good source of protein, vitamin B6 and Zinc. Protein is needed for hair growth, and zinc and vitamin A work together to prevent dandruff and hair loss. Chickpeas can be had in a variety of ways and it tastes yummy. Other beans like lentils and kidney beans also pack a wallop in the protein department.

2.Eggs or Egg Whites

Egg whites are a fabulous way to get a complete protein addition to your diet. It is also a very good source of riboflavin and selenium.

3. Salmon

Salmon are a great source of protein, B vitamins including B12 and other vitamins and minerals.

4. Almonds and Other Nuts

Another good source of protein for vegetarians are almonds. They are invaluable in their contribution to hair health. Almonds, arguably the king of the nuts are low in saturated fat and contain nutrients such as calcium and magnesium, 20-25 almonds (approximately one ounce) contain as much calcium as 1/4 cup of milk.

Other nuts, such as Brazil nuts, contain selenium, which is an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds.

5. Oats

Oats is an excellent source of easily absorbable iron, which is important to your hair and heart. Not only that oats also contains a whole host of vitamins and also minerals such as, phosphorus, potassium and magnesium.

6.  Brown Rice

Complex carbohydrates, feed energy over a longer period of time than refined carbohydrates, brown rice is an ideal form of complex carbs, when eaten with protein, it keeps you full for longer and its good for your hair. It’s also a good source of B vitamins and fiber.

7. Cottage Cheese

Low-fat cottage cheese is a good protein and calcium source. Top it with some fresh berries for an added serving of fruit.

8. Citrus Fruits

Citrus fruits are an excellent source of Vitamin C. Vitamin C works with Iron to allow better absorption of Iron. Additionally, Vitamin C helps with the creation of collagen, an essential part of hair growth.

9. Soybeans

Soybeans contain significant quantities of iron and vitamin E , which improves blood circulation to hair follicles.

10. Dark Green Vegetables

Spinach, broccoli, Swiss chard and callaloo are excellent sources of  vitamins A and C, which your body needs to produce sebum (the hairs natural oil) which is secreted by your hair follicles. Additionally, dark green vegetables provides the body with significant amounts of iron and calcium.


  • true vegetarian said:

    Wait the last I check salmon was a fish. last I check fish is a living creature with a face that moves about. It isn’t a vegetable nor fruit. fish isn’t a grain or nut or legumes. Fish is not vegetarian. and some cottage cheese are not vegetarian safe either. Every thing else is pretty much safe even the eggs since the eggs are unfertilized meaning the chicken had her period so that’s all.

    • Brenda Barrett said:

      Thank you for the clarification 🙂

    • Masii said:

      I think the aim here is to learn “how grow waist length hair” not “how to become a vegetarian”…Just saying.

    • Eatcookies said:

      There are more than one type of vegetarian. Like me that’s a pescetarian vegetarian who eats no meat but can eat fish and eggs. You are most likely a vegan vegetarian.

  • Samantha Dubois said:

    I’ve been a vegan for almost 2 years now and my hair is growing thicker and longer! I use organic food products to help my system and I use natural products without sulfate, silicone, and parabens. My hair feels so much better and my skin improved after eating that way.

    • Brenda Barrett said:

      Way to go Samantha!

    • ChiranjeeviJP Chowdary said:

      Hi Samantha,

      Can you please list the veg which promotes hair re growths..

      • Diane said:

        It’s not just a veg or two or three, it’s the combination of a vegan diet which helped me grow thicker hair, longer eyelashes and my eyebrows are the way they were 20 years ago! I recommend doing some research on vegan diets and buying the “Oh She Glows Cook Book” this cookbook is my new bible…Good luck

  • Nessera said:

    Can you please halp me because I have currently and dry hair thank you very much

  • bb said:

    Thank for the information, Brenda. It’s just that for a better clarification,I would like to see a picture of the garbanzo beans.

  • Jacquie said:

    I’ve been eating healthy for my hair the past six months now I drink milk and Lot of water, I take iron and biotin supplements , I eat dairy yogurt , cheese , meats like hamburger and chicken , I also eat chick peas which is high in protein and iron . Ever since I’ve been on this diet I’ve noticed my hair is growing thicker and longer I will continue with this diet and happy with my results , recommend chick peas to anyone they are a life saver.

  • hardeep said:

    Thanks alot:)

  • Eloise said:

    As “true vegetarian” said, salmon is definitely NOT vegetarian…

  • roy said:

    I”ve tendency of baldness at a very young age nearly 18, so please suggest some remedies. Like, what to do & what not to! What to eat & what not to!

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