Protein rich foods for hair growth

Protein Rich Food for Hair like Eggs

The kinds of foods that you eat have a great impact on how well your hair grows. Long, lustrous hair is the envy of many women.

As a matter of fact, hair adds to your beauty and looks. Protein is essential for the proper growth of your hair and its health. This is because the hair itself is made up of protein. You need to have certain protein foods in your diet when trying to get your hair to grow. 

There are times when your hair just won’t go past a certain length. It seems to be stuck at one point. The proteins that you eat play a key role in the production of keratin by the body. Keratin is actually found in the hair cells and helps to keep the hair strong and prevents breakage of the hair strands. Proteins help your hair and the entire body.  However, proteins will help your hair if you combine it with other tips and ideas for long and growing hair. Here is a list of the best protein-rich foods for hair growth:

  • Eggs
  • Fatty fish
  • Beans/legumes
  • Poultry
  • Walnuts
  • Oysters
  • Liver
  • Milk
  • Shrimp
  • Red meat
  • Cottage cheese
  • Soya bean


Eggs come first on the list. This is because eggs are easy to cook and are inexpensive. Aside from the fact that eggs are a good source of protein they contain biotin. This mineral works to boost the growth of hair and prevents it from thinning. Eggs also contain other minerals such as zinc and selenium that play an important role in keeping hair healthy. The good thing about eggs is that you can work them into almost every meal. You can even have them as a snack.

Fatty fish

Fish such as salmon, mackerel, herring, and tuna are not only delicious but are also loaded with healthy proteins. They are also sources of omega 3 fatty acids which are good for the hair. Include any of the fatty fish in your diet from time to time. With time the results will begin to show. They will promote the growth of your hair and also help to keep it strong.


Beans are a good source of plant protein. Similarly, beans are the perfect protein foods for those who are on a vegetarian diet. They also contain zinc, folate, and iron all of which are nutrients that support the healthy growth of hair. When it comes to beans you don’t have to worry about adding weight as they do not contain a lot of calories. Legumes such as chickpeas and peanuts are packed with natural oils that work to moisturize the hair and scalp. This, in turn, gives the hair its shine and ensures that it grows well right from its roots.


Lean protein is one of the excellent sources of protein that promotes healthy growth of hair. Generally, poultry is lean protein. Eating poultry such as chicken and turkey will have a significant impact on how long your hair grows. Additionally, these foods will help to prevent hair problems such as hair loss because they help to keep the hair strong.


If you are that kind of a person that likes nuts, then walnuts are an excellent choice. Walnuts come with many benefits for the hair. They help to reduce hair fall and also prevent hair breakage. Additionally, if you want to keep your scalp healthy then make it a point to occasionally munch on walnuts. They are a source of protein and hence promote healthy growth of hair. Other nutrients found in walnuts such as omega 3 fatty acids, potassium and biotin will work to nourish your hair and ensure it stays flexible and luscious.


Make oysters your favorite food if you seek to have healthy hair. Other than protein, important minerals such as zinc, iron, and calcium are found in oysters. All these work together in ensuring that your hair grows well and stays healthy.


The liver is rich in the much-needed protein that will boost your hair growth. Additionally, the liver is very healthy and there are many more benefits that come with incorporating it in your diet. It is easy to cook and makes for a delicious meal.


Unless you have lactose intolerance, milk is a refreshing drink that many people take on a daily basis. Milk is not only good for your overall health but will also help to keep your hair in check. If you have hair that has stunted growth make it a habit to drink milk every day. The positive impact it will have on your hair will be seen within a short period of time. Milk is a source of protein and calcium. These nutrients are ideal for the optimum growth of your hair. If you want to be one of those people who boast of having long, luscious and shiny hair drink at least a glass of milk on a daily basis.


Shrimps are a high source of protein. In addition, shrimps contain iron, zinc and vitamin B12. Together with the protein, all these nutrients work together to make sure your hair grows well, it’s healthy and does not break.

Red meat

Red meat is one of the best foods for hair growth. This is because it is a great source of protein and iron. The protein will promote hair growth and the iron will keep the hair follicles healthy. Additionally, iron boosts easy absorption of the other nutrients by the hair follicles. This, in turn, ensures that the hair grows properly and is healthy.

Cottage cheese

Some people may not like the taste of cottage cheese. However, it is good for the hair and you have to find interesting ways of including it in your diet. Cottage cheese contains casein, protein, and calcium. All these nutrients prevent hair loss and boost faster growth of hair.

Soya bean

Soya bean is one of the perfect sources of protein. As a matter of fact, if you are dealing with hair that won’t grow past a certain length then soya bean is the food that you should be eating. It will give your hair that boost that it needs in order to grow well and longer. Soya bean also contains fats that will greatly help to support the growth of your hair.

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Sky Hoon
Hair Lover, Idea Starter. He started HairQueenie, which is ranked #27 in the FeedSpot Top 40 Hair Care Blogs and mentions in ManeAddicts and Tempest. Hair is not everything but something. He started Hairqueenie to share great hair products. Over time, he found there are more value to share answers to hair problems that cannot be found easily.
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