5 Top Hair Growth Foods for Thicker, Healthier Hair

If your quest for thicker, shiny, healthier hair is feeling like an uphill struggle, your diet could be the missing link. While there's no magic hair growth food that will instantly transform your hair, certain nutrients play a key role in supporting hair health and growth. From protein-packed meals to antioxidant-rich snacks, the right food and supplementation can help you achieve thicker, shinier hair over time.

 

 

The right nutrient-dense foods will not only promote hair growth but can also strengthen hair follicles, reduce hair loss, and improve your overall hair texture. And it doesn’t mean you have to revamp your entire diet – a daily dose of the right haircare supplement can make a huge difference to your hair health. Read more here about the clinically-validated results of Arey’s hair growth System.

1. Hair Growth Foods Rich in Biotin (B7):

Eggs are one of the most effective foods for hair growth. Why? They are packed with protein and biotin — two nutrients essential for strong, healthy hair.

 

 

Biotin is also important because your body needs it to produce keratin – the protein you need to grow shiny, healthier hair.

 

🌱 Major Vegan sources of biotin:

• • Nutritional Yeast
  • Sunflower seeds
  • Sweet potatoes
  • Pecans
  • Oats

 

💊 Supplement your diet with biotin:

• • Haircare supplements with Biotin are a good way to boost your intake of this hair growth vitamin. 

  • Always check for third-party testing and clinically-validated results.

 

✅ Tips for boosting biotin absorption:

• • Avoid eating large amounts of raw egg whites, as they contain avidin, which binds to biotin and prevents absorption.

  • Include a variety of biotin-rich foods in your diet rather than relying on just one source.

 

Biotin is just one of the B vitamins that boosts hair growth and health. Along with vitamin B12, biotin is also good for stronger, longer nails. 

 

 

 

 

2. Iron-Rich Foods That Boost Hair Growth:

Red meats, beef liver, garbanzo beans, and certain seafoods are high in iron which helps red blood cells carry oxygen to your hair follicles (roots). Spinach is also loaded with iron, plus other vitamins and minerals that are important for both your hair and overall health.

 

 

Spinach also contains vitamin A, which supports healthy sebum production on your scalp—acting as a natural conditioner for your hair.

 

🌱 Important Vegan sources of iron:

• • Lentils
  • Tofu
  • Spinach and other leafy greens
  • Dark chocolate
  • Raisins

💊 Supplement your diet with iron:

• • Vegans can benefit from supplementing with vitamin C to enhance absorption of plant-based iron. 

  • A haircare supplement with iron can help avoid deficiencies that can lead to hair thinning and premature greying.

✅ Tips for boosting iron absorption:

• • Eating vitamin C-rich foods or juices alongside your iron-rich foods helps your body absorb the iron.

  • Don’t overcook your iron-rich leafy greens as this can reduce their vitamin C content.

 

If you're struggling with iron-deficiency anemia, eating raw or cooked spinach can help restore iron levels, potentially reducing hair loss caused by iron deficiency. It’s a perfect addition to salads, smoothies, or stir-fries.

 

 

3. Selenium, Because a Healthy Scalp = Healthier Hair Growth:  

Selenium is a trace mineral found in many kinds of food – including nuts, dairy, seafood, poultry, and certain grains. Nuts and seeds are rich in key nutrients like zinc, selenium, and vitamin E — each of which contributes to healthier hair. 

 

 

Selenium also plays a role in scalp health and may even protect your hair from radiation from the sun’s rays.¹

🌱 Important Vegan sources of selenium:

• • Lentils
  • Beans and legumes
  • Brazil nuts
  • Brown rice
  • Bananas

 

💊 Supplement your diet with selenium:

• • Not always able to eat the perfect hair-healthy diet? A supplement can be an easy way to get enough selenium.

  • Too much selenium may actually cause hair loss² so a measured supplemental dose may be all that you need.

 

✅ Tips for boosting selenium absorption:

• • Aim for a diet that includes several different sources of selenium to ensure you get as much as you need.

  • Brazil nuts are high in selenium, but you only need one or two a day to meet your daily requirement.

 

Many foods rich in selenium also contain other vitamins and fats that boost your hair growth and health. For example, walnuts, almonds, and sunflower seeds also provide healthy fats and essential minerals that benefit your hair health. 

 

 

 

4. Vitamin B5 (Pantothenic Acid) for Stronger Hair

B5 is found in many foods including dairy, organ meats, fish, grains and nuts. Greek yogurt is a B5-rich food that strengthens your hair. It's packed with protein, which is necessary for hair strength, as well as vitamin B5 (pantothenic acid), which helps improve blood flow to the scalp and promote healthy hair follicles.

 

 

A cup of plain Greek yogurt can be a great snack or a topping for your morning oatmeal. You can also add it to smoothies for a creamy texture and protein boost.

 

🌱 Important Vegan sources of vitamin B5:

• • Lentils
  • Beans and legumes
  • Whole grains
  • Soybeans
  • Avocados

 

💊 Supplement your diet with vitamin B5:

• • Arey’s hair health supplement Not Today, Grey contains a form of B5 called D Calcium Pantothenate which nourishes your hair roots and reduces shedding.

  • Always opt for plain Greek yogurt with no added sugars for the healthiest option.

 

✅ Tips for boosting vitamin B5 absorption:

• • Aim to include a variety of whole grains in your diet to boost your B5 consumption.

  • Chronic stress can affect the absorption of all nutrients so make sure to take care of your stress levels as well as your vitamin intake. 

Vitamin B5 is found in almost all food groups so both your overall health and your hair health will benefit from eating a varied Mediterranean-style diet.

 

 

5. Omega-3 Fatty Acids and Vitamin D for Shinier, Thicker Hair

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are vital for maintaining scalp health. These healthy fats also nourish your hair follicles and promote shiny, thick hair. 

 

 

Fatty fish are also excellent sources of vitamin D which may also help create new hair follicles and reduce shedding, giving you more hair growth potential.

 

🌱 Important Vegan sources of vitamin D:

• • Mushrooms
  • Sunlight
  • Plant milks fortified with vitamin D

 

💊 Supplement your diet with vitamin D:

• • Vegans may get their vitamin D mainly from products that have added vitamin D. A hair health supplement offers a reliable way to get enough of this important hair health vitamin.

  • Vitamin D deficiencies have been linked to hair loss³ and excessive shedding so it’s important to maintain a healthy level in your diet.

 

✅ Tips for boosting vitamin D absorption:

• • A balanced diet that includes fatty fish can help boost your vitamin D consumption.

  • If you have dark skin or live in a latitude with long winter months, you may suffer from lower levels of vitamin D.

 

Your gut health can also affect your vitamin D levels, so if you have Celiac disease or Crohn’s, it is very important to monitor your vitamin D levels.⁴

 

 

 

Arey, Because Hair Growth Shouldn’t Be Hard Work 

Achieving healthier, thicker hair starts with giving your hair the nutrients it needs to thrive. By nourishing your hair from the inside out with the right diet and supplements, you can support hair growth, reduce shedding, and improve the overall texture and shine.

We want you to achieve your hair growth goals. That's why we offer up to 25% off on all subscription orders to help keep you on track. Because we believe that science + consistency = results.

We are Arey.

Have questions? Check out our FAQ page or email us at hey@areygrey.com.

 

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REFERENCES:

1. https://wimpoleclinic.com
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC5939011/
3. https://pubmed.ncbi.nlm.nih.gov/34553483/
4. https://www.crohnscolitisfoundation.org