Seeds

Fenugreek seeds have been studied to stimulate hair growth. In a study, fenugreek hair tonic was found to aid hair growth in rabbits . Pumpkin seed oil was also found to stimulate hair growth in men with androgenic alopecia . Flaxseed oil showed significant hair growth stimulation in rabbits. Anecdotal evidence suggests that sunflower seeds can help improve hair quality.

Sweet Potatoes

Sweet potatoes contain iron, zinc, and calcium . They may help reduce hair loss caused due to nutrient deficiencies. They also have antioxidant properties thanks to their phenolic compounds . These may reduce hair fall associated with stress and free radical damage.

Tropical Fruits

Dragon fruit can help improve hair health . It is rich in vitamin C, which is known to offer protection from photoaging. The anti-photoaging properties of vitamin C on hair are yet to be studied. Mangoes and guava may also help improve hair health. They are rich in vitamins A and C. These vitamins help induce hair growth. They are also known to help with sebum production, which improves hair health .

Whole Grains

Biotin is found in cereal grains and may help reduce hair loss due to biotin deficiency. Whole grains also contain zinc, iron, and vitamin B. These nutrients also may promote hair health.

Meat

The protein in meat helps strengthen hair follicles and aids hair growth. Red meat is rich in iron, which helps the red blood cells deliver oxygen to all parts of your body. Red meat contains ferritin, which stores iron. The presence of ferritin in red meat may also make it an ideal food for hair health. However, more research is warranted in this regard.

Yogurt

Unsweetened yogurt is not only full of protein but also rich in probiotics. Probiotics are good bacteria that help absorb nutrients in your body. Greek yogurt is rich in vitamin B5. Vitamin B5 may help with hair growth, though more studies are warranted.

Beans

Beans are a rich source of protein that is essential for hair growth. They contain zinc, iron, and biotin too. Soybeans contain spermidine, an important compound that prolongs the active phase of hair growth .

Fats, vitamins, and minerals are essential for maintaining healthy hair. In the next section, you will find the importance of these nutrients along with their dietary sources.