Hair, like the rest of the body, requires a proper diet for regeneration and growth. A diet rich in cereals, legumes, and vitamins will not only make your hair grow faster but will also allow you to have healthier and stronger hair.

The nutrients needed to promote and support hair health are mainly proteins, essential amino acids, collagen, minerals, and vitamins. One of the most important vitamins that we must consume to maintain good hair condition are, above all, those of group B, within these the most significant is biotin (B8), and vitamin C. It is also necessary the presence of iron, copper, zinc and omega 3.

Long hair is the goal of many women and full hair is the goal of many men. In addition to special shampoos and masks, if you want to have long hair, consider changing your diet a bit.

Below are some foods that will help your hair grow faster over time, according to the Michigan hair restoration specialists at SurgeonGate, a leading provider of Follicular Unit Extraction in the Midwest.

Salmon for hair follicle density

The Omega-3 fatty acids in this fish strengthen the follicles and stimulate hair growth. Scientific experiments showed that the consumption of these acids during half a year reduces the telogen period (resting phase of the hair follicles). In addition, the salmon has vitamin B12 and iron that also helps the hair to grow faster.

Oysters for hair health

Oysters have a lot of zinc thanks to which the hair not only grows faster but also gets shine. Only one clam can reward you for the daily dose of this element. Of course, it is unlikely that you can eat clams every day, that's why it includes in your diet saved wheat, liver, beef, and pork because in these foods there is also enough zinc.

Chicken and poultry

Chicken meat is rich in animal protein, which we need to produce keratin, a substance that makes up 80% of the hair shaft. Protein deficiency for 2-3 months causes the suspension of growth and hair loss. In other types of meat, such as turkey and rabbit, there is also a lot of animal protein.

Eggs for strong hair follicles

The eggs contain elements necessary for the growth and good condition of the hair like protein and biotin. Biotin in the form of food supplement is recommended to take in case of hair loss, but it is healthier if you receive them with food. In addition, eggs contain leucine (responds by cell division) and other amino acids that our hair needs.


Almonds contain vitamin E, which activates hair growth and strengthens it. 30 g of almonds contains approximately 70% of the daily dose of this substance. In addition, almonds contain other beneficial nutrients for hair growth such as biotin, fatty acids and group B vitamins.

Pumpkin seeds

The seeds contain vitamins B1, B2, B3, B4 that respond to hair growth, and also vitamins B5 and B6 that improve the condition of the scalp. To prevent hair loss, you must include pumpkin oil in your diet, because according to research, it helps even in case of alopecia.


Lentils contain a large amount of iron, one of the essential elements for healthy hair growth. A serving of lentil soup contains about half the daily dose of this food. In addition, legumes contain zinc, choline (normalizes blood circulation of the scalp) and other healthy elements.


It is a good way to add biotin to the diet and also allows you to obtain vitamin C which also contributes to perfect hair. Therefore, do not forget to incorporate this food as part of your usual diet.

Beer yeast

It is a rich complement in proteins and in all the vitamins of group B (mainly biotin), being of easy digestibility and fast absorption by the organism. It is also rich in magnesium, calcium and sulfur, minerals important for hair health. The biological value of the yeast protein is similar to that of egg or milk and has a good amino acid composition. It contains more lysine than soybeans and peas and is twice as rich as the proteins contained in oilseeds.

Flax nuts and seeds

Both walnuts and flax seeds are very rich in essential fatty acids omega 6 and omega 3, in addition, walnuts are rich in selenium. The contribution of healthy fats is important to provide eye-catching hair and nails, in addition to elasticity, avoiding, for example, dry hair.

Seafood contains biotin for healthy hair

Seafood is rich in iodine and zinc, and seafood such as mussels or cockles are a source of iron easily assimilated by our body. Zinc and iron are essential minerals for the production of keratin in hair and nails, so it is recommended to consume 2-3 times a week, along with a healthy and balanced diet.

Green peas

Among the legumes are the best source of biotin that can feed our hair, we can add them to a salad, to the filling of a cake or to an omelet.

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