9 vegetarian food varieties for hair growth

Nov 16, 2022 by Adhip

The polyphenols that are found in vegetarian food promote hair growth because they nourish the skin and help provide us with the necessary vitamins and minerals for hair health. It is important to maintain a healthy scalp and it is critical to pay attention to your diet.

For optimum hair growth, you need a healthy vegetarian diet that can provide everything you need- proteins, minerals, vitamins, and antioxidants are just the start. Missing any of these compounds will affect your health on all levels- internally as well as externally

The link between hair loss and diet is surprisingly strong and small changes can make a big difference. Eating more of these foods can help to prevent hair loss or even restore your hair to its former glory.

Nutrients in Vegetarian food for hair growth

Vitamin A 

Containing substances like retinoids, retinal, and retinoic acid. There are also provitamin A carotenoids. All of these substances work as antioxidants on the skin, and they protect from UV light in addition to improving skin cell turn over rates. Along with this, the sebum that is produced by glands under the hair contains these substances which moisturize the hair.

Vitamin C

Iron is an essential mineral for maintaining good health, as it keeps our blood cells healthy. One of the symptoms of iron deficiency is anemia and since Vitamin B12 is a potent antioxidant, if you don’t take enough it can lead to hemolytic anemias and a sign of low Vitamin B12 levels such as neurodegenerative disorders, or skin drying out.

Vitamin D 

Vitamin D helps to stimulate dormant hair follicles. Hence, a lack of it can slow down the process of new hair growth. Vitamin D deficiency may be responsible for some people’s hair loss. This auto immune condition is responsible for bald patches on the scalp and other body parts.


Biotin is a type of vitamin B that can lead to healthy hair. It is also necessary for the carboxylation enzymes and may thus increase DNA concentration and protein synthesis in isolated sheep hair follicles.

Omega-3 Fatty Acids

They have an anti inflammatory action that counters inflammation from the scalp. Therefore, preventing hair fall.


Zinc deficiency can cause hair loss and we have the right supplements to help you with this.

Iron and zinc are the most common minerals found in hair, but other minerals like selenium, copper, magnesium, and calcium also play a role in their texture, color, or strength.

Vegetarian food for hair growth

A healthy vegetarian diet containing appropriate foods plays an important role in maintaining strong, shiny, and thick growth of hair. One of the most common questions when it comes to diet and hair health is what’s the best vegetarian diet for healthy hair.

1. Nuts

Healthy nuts are great for hair growth, they provide a good amount of protein and zinc to help make your strands strong and healthy. Walnuts in particular are high in both omega-3 fatty acids and biotin, which are both essential for hair growth.

Omega-3 fatty acids are a nutrient found in walnuts and help provide nourishment for the scalp. This, in turn, keeps it healthy and hydrated for hair growth.

Nuts are also a protein power house and can help prevent hair loss by promoting optimum hair health. The body needs around 60-80 grams of protein per day, so it is important to include nuts in your diet.

Studies have shown that almonds are vegetarian food that can help hair growth and prevent hair loss.

2. Spinach

Spinning is a great way to get lots of nutrients. It contains minerals, proteins, and iron. Spinach also provides you with omega-3 acids. This can boost hair growth and provide your body with vitamins A, C, and calcium.

3. Vegetarian food for hair growth: Beans & lentils 

These nutrient dense foods work wonders for hair growth. Protein is the key. Low protein intake can result in reduced hair growth and it can even lead to balding. Furthermore, it’s important to eat a balanced diet made up of protein-rich foods like beans and lentils. This will help you grow healthy.

Protein-rich foods provide several benefits, including when it comes to reducing the risk of skin damage and dryness. But remember that too much protein is as damaging for your hair as too little.

Excessive amounts of protein may weigh down your hair, dry out the scalp, and make your hair weak and prone to breakage.

4. Orange Root Vegetables

Orange vegetables, like carrots, pumpkin, or winter squash are all high in vitamin A to support nails, hair, and skin.

These foods are high in vitamin C and antioxidants, which as mentioned can help reduce stress levels and weaken harmful substances. Also, this has the consequence of protecting your proteins like collagen, elastin, and keratin.

5. Vegetarian food for hair growth: Avocados

Avocados are another great vegetarian food for healthy hair and growth. They contain natural oils and both monounsaturated and polyunsaturated fatty acids. Avocados also provide biotin, a B-complex vitamin, which can strengthen the hair over time.

Avocados can be used to create several different styles of hair. You could, for instance, try it with either coconut oil, olive oil, lemon juice, or aloe Vera.

6. Oats

Oats are a good source of fiber, iron, zinc, and omega-3 fatty acids. These all stimulate hair growth, making it thick and strong.

7. Vegetarian food for hair growth: Sweet Potatoes

One healthy food that could fulfill all of the requirements would be sweet potatoes. In Addition, they are tasty, inexpensive, and provide several health benefits. One way to include them in your diet is by frying or baking them.

Sweet potatoes are high in beta-carotene. Our body converts beta-carotene to vitamin A which helps speed up hair growth and thicken hair, as well as preventing other hairs from falling out.

8. Vegetarian food for hair growth : Dairy Products

Milk is rich in proteins and also contains a lot of vitamin B12 – which is important for vegetarians. If you want to get the same nutrition, think about milk, yogurt, or cheese.

Yogurt is a great source of Vitamin B5 and Vitamin D. These two vitamins, in addition to other nutrients, are known to contribute towards the improvement of healthy hair.

9. Berries

Berries are very rich in vitamins and minerals that help with hair growth. One vitamin that is especially useful for this purpose is vitamin C, which has a strong antioxidant effect.

This antioxidant quality protects hair follicles from damage from free radicals, which are harmful molecules.


Vegetarian foods are not just nutritious, they can also be transformed into delicious dishes that are raw, steamed, baked, or blended. Having a healthy lifestyle and eating these great foods can help you have perfect hair growth down the line.

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