By Neha Yadav
Published Dec 10, 2023

Hindustan Times

Photo Credits: Unsplash

6 nutrients essential for hair growth

Nutrients such as zinc, iron, biotin and vitamin C are highly essential for hair growth. It is important to consume a healthy diet to promote hair growth. Here are some foods rich in nutrients that can promote hair growth.


Zinc strengthens the hair follicles and boosts hair growth. Foods such as oysters, eggs, chicken, whole grains, seafood and nuts are excellent sources of zinc.


Iron is crucial for hair growth and maintaining your scalp health. Nuts, seeds, legumes, tofu and green leafy vegetables such as spinach and kale are good sources of iron. 

Vitamin C

Vitamin C prevents hair loss and helps improve your hair health. It keeps your hair hydrated and promotes hair growth. Add foods such as potatoes, brussels sprouts and citrus fruits like oranges, berries and grapefruits to your diet for hair growth.


Biotin is a water-soluble vitamin B that promotes hair growth. It conditions your hair and repairs damaged hair. Eggs, fish, meat, seeds, nuts and vegetables are rich in biotin.


Protein is the building block of hair. It stimulates the production of keratin that helps maintain your hair health. Foods such as eggs, nuts, sweet potato, fish, yoghurt and avocados are packed with protein.

Omega-3 fatty acids

Omega-3 fatty acids boost hair growth and maintain the thickness of hair. Salmon, mackerel, sardines, nuts and dried fruits are good sources of omega-3 fatty acids.