Vegetarian Food for Hair Growth

Do you know what is missing in a vegetarian diet that helps in hair growth?

Firstly, let us understand what is found in the meat diet before sharing what vegetarian food can replace them. You may skip this section if you wish to jump straight to vegetarian food for hair growth.

  • Fatty fish such as mackerel and salmon contain all the nutrients to promote hair growth.
    • Fatty fish is a great source of omega-3 fatty acids that has a direct relation with hair growth. Lots of studies have also shown that you can use fish oil to prevent hair loss and it can also help women who have thin hair.
    • Fatty fish also contains vitamin D and B along with selenium that will help to make your hair healthy and strong. It has been noticed that fatty fish can significantly improve hair density. 
  • Chicken is rich in nutrients that can help in hair growth. Proteins present in meat can enhance the strength of hair follicles.
  • Red meat and it is a rich source of iron.
    • Iron is meant to supply oxygen to all blood cells in the body including hair follicles as well. It has been seen that a diet that is deficient in iron and protein results in a hair fall. So we can make chicken as part of a balanced diet and can enjoy lots of benefits.  

Therefore, it is important to have these for vegetarian

  • Omega 3
  • Vitamins such as D and B
  • Selenium
  • Protein
  • Iron

There can be lots of factors behind hair fall such as age, genetics, and diet. One thing that you have control over it is “Diet”.If you are taking a diet that lacks nutrients it will lead to hair fall.

If you are taking a balanced and healthy diet means it is full of nutrients, then you can stop hair fall. When people grow older they want to see their hair healthy and strong. No one wants to be bald. So in this article, you will find out the vegetarian to reduce hair fall.

8 Best Vegetarian Food to Reduce Hair Fall

These diets will not only help to reduce hair fall but also will make your hair stronger and healthy. 

  • Eggs
  • Not all vegetarians eat eggs (e.g. vegan and some Buddhist vegetarian). If you do, two nutrients in them that help in hair growth are biotin and protein and eggs contain both these. If your diet lacks the protein it will result in hair loss. Proteins are important for hair growth because hair follicles are made up of protein. Eggs also contain other healthy nutrients such as selenium and zinc. So a balanced diet will help to prevent hair loss. 


  • Spinach

    In most cases, a major reason for hair fall is a mineral deficiency. It is important to make sure that you are taking a nutritious and healthy diet otherwise you may face lots of health issues. Spinach is only iron-rich but it also contains sebum that acts as a conditioner for hair. Along with iron leafy green also provides magnesium, potassium, calcium, and omega-3 fatty acids. All these nutrients will help to keep your hair strong, shiny, and lustrous. 


  • Carrots
  • Carrots are not only helpful for eyes these are equally good for hair scalp. Vitamin A present in carrots help in the nourishment of the scalp. A healthy scalp will ensure shiny and moisturized hair. So, a balanced diet rich in vitamins can help in hair growth. 

  • Berries
  • Berries contain vitamin C that helps in hair growth. Vitamin C present in berries offers strong antioxidant properties. The purpose of antioxidants is to prevent hair molecules from free radicals. Only one cup of strawberries can provide you the much-needed vitamin C. Vitamin C is also helpful in the production of collagen that prevents hair from breaking. So make berries as part of your regular diet and enjoy strong and healthy hair.


  • Nuts

    Nuts are not only tasty and delicious but also contain nutrients that can promote hair growth. Only 28 grams of almond can provide you 37% of daily vitamins that our body needs. Nuts also provide a significant amount of vitamin B, fatty acids, and zinc. These are much needed for healthy hair because the deficiency of any of these nutrients can lead to hair loss. Along with hair growth, nuts are also known for lowering the risk of heart disease. So you can easily make nuts as part of your diet and can enjoy lots of health benefits. 

  • Sweet Potatoes
  • It might seem an odd diet, but it can be helpful in providing much-needed vitamin A. Potatoes contains beta-carotene that is converted to vitamin A, by our body. A medium-sized potato that weighs 11 grams can give you 4 times more vitamins A that your body needs. According to research Vitamin A produces sebum which is helpful to keep the hair healthy. Vitamin A is also known for speeding up the growth of thicker hair and also preventing hair fall.

  • Beans
  • It is yet another rich plant-based rich source of protein. It will also help to promote hair growth. Beans are also a good source of zinc and aids to the repair cycle. Only 100 grams of beans can fulfill 7% of the daily needs of zinc. Beans also provide other nutrients such as biotin and iron. The most important benefit of the beans is these are versatile and inexpensive almost everyone can afford these. Make it a part of your balanced diet and enjoy the health benefits. 

  • Seeds 
  • Seeds can deliver a maximum amount of nutrients with only a few calories. Nutrients include selenium, zinc, and vitamin E. Seeds like a sunflower can provide vitamin B and E. Flaxseeds are a rich source of omega-3 fatty acids. To get the best results it is better to use a mixture of seeds and make it a part of a daily diet. 


    As it is mentioned earlier diet can play a vital role in the health of your hair. Diet lacking nutrients and vitamins will ultimately result in hair fall. Taking a balanced and protein-rich diet can help to overcome these deficiencies. Try to add above given foods into your diet and enjoy health benefits. Above given foods can help to prevent hair fall.  

    Efforts have been made to get the information as accurate and updated as possible. If you found any incorrect information with credible source, please send it via the contact us form
    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.
    Back to blog