General Hair Info

Sample Diet for Hair Growth

Foods to eat for healthy hair and hair growth.

foods for hair growth

Before I share this sample diet for hair growth, I need to put it out there. I am not always the best at eating the best foods.

That doesn’t mean I don’t know what to eat. It means I sometimes make poor choices. My choices aren’t always poor so I do manage to get enough of the good stuff in to sustain a healthy head of hair. Thank God for that! I don’t know if I could choose between pizza and my hair LOL!

Now, about that sample diet for hair growth….

Your hair growth is supported by vital nutrients that come from your food. Therefore, a diet rich in vitamins, minerals and essential fatty acids is going to rule.

Here’s a sample diet that i believe will provide you with all of the vitamins, minerals and EFA’s to support your hair growth:


Green Smoothie – Kale or Spinach, Apple, Mixed Berries, teaspoon of Flax Seed, Mango or Pineapple, Almond Milk


Chunk White Albacore Tuna with Light Mayo on a Whole MultiGrain Slice of Bread, Bed of Lettuce and Tomato
Lentil Soup


3-5 ounces of Turkey or Chicken
1 Small Sweet Potato
Cup of Broccoli

Snacks – 2-3 per day:

1/4 cup of sunflower seeds
Greek Yogurt & a small banana
10 carrots & low fat dressing (optional)
an orange
10 almonds
1 boiled egg

In addition to these foods, drinking lots of water to flush out toxins is important. It’s recommended that you drink 1/2 your body weight in ounces of water daily. So, obviously, the more you weigh, the more your body requires.

Also, notice under the snack section, it’s food that can be eaten any time of the day. For example, who says oatmeal is just for breakfast? it’s a very sustaining food that can keep you from overeating later in the day while also provide tons of nutrients to sustain hair growth

What foods do you eat that you notice help with promoting hair growth?

fine natural hair blogger

Michelle Smith
Michelle is a Christian special needs mom residing in the NYC area who shares useful tips to grow and maintain fine natural hair. She's a published author and Creator of Fine Natural Hair and Faith, inspiring others with faith for living along side knowledge on how to care for their "crown."

3 Comment

  1. Long, strong and shiny hair is almost everyone’s dream yet not everyone is able to fulfill it. Of course, it’s important to keep your scalp healthy, but it’s also critical to pay attention to your diet. You can have dry, frizzy, smooth or silky hair – all these are signs of your inside health. Each strand is made up of cells that contain a tough protein called keratin and they need to be constantly nourished with minerals and vitamins to make your hair long and strong

  2. wow great diet for the hair. i am too, like you when it comes to taking the food. i normally sometimes out of ignorance take whatever food comes in front of me, and never thought of diet for hair ! but after reading this one , i will seriously try to have foods you mentioned above , thanks.

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