7 Foods To Eat To Encourage Healthy Hair Growth

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Your hair’s health is determined by various factors such as age, genetics, medications, environmental exposure and diet. 

Age and genetics are factors that you have no control over. If you have underlying health conditions, you may not have too much control over the medicine you take either. As for the environment you expose your hair to, this would be determined by the climate of the city you’re in, like the humid, tropical weather in Singapore.

What you probably have most control over is your diet, putting aside any intervening conditions like allergies. Vitamins and minerals play a significant role in hair follicle growth and cellular turnover. Consuming a balanced and varied diet is key in getting as much of the different nutrients as possible. 

To help you in this area, we’ve provided a list of 7 foods that can help with hair growth. The list is not exhaustive but a way to kickstart or refine a diet regimen for healthy hair.

Foods that promote healthy hair growth

Woman brushing her hair

There are many foods for general health and it is rare for a food source to serve only one purpose. However, there are some foods with specific properties that can support hair growth.


Eggs are high in protein (6 grams per large egg) and Vitamin B12 and some Vitamin D.

Protein is necessary for developing strong, healthy hair. Your hair is primarily composed of the protein – keratin, a macromolecule that is also abundantly found in skin and nails. Having sufficient protein is necessary for building strong skin, hair and nails. It is recommended that non-pregnant adults consume 0.6 grams of protein per kilogram per day, and pregnant women and active athletes should be taking 10% more. 

Vitamin B12 in eggs helps in the production of red blood cells, which carry nourishment to the hair follicles and promotes healthy hair growth. Vitamin B12 is also crucial in normal skin cell functioning and the absorption of iron.  

Eggs also contain Vitamin D, which stimulates hair follicles. When your body lacks vitamin D, your hair follicles struggle to regulate hair growth after their usual shedding.

Fatty Fish

Fatty fishes like salmon, herring, tuna, mussels, anchovies and trout are excellent sources for omega-3 fatty acids, vitamin D and selenium.

Omega 3 fatty acids provide your body with protein and nutrients that are essential for maintaining the health of your hair follicles and skin. They prevent the inflammation of your hair follicles, which causes hair loss, and promote blood circulation, which stimulates hair growth.

Vitamin D3 in fatty fish stimulates hair follicles, aids in the normal cycling of hair follicles and promotes healthy hair growth. When your body lacks Vitamin D, the keratinocytes in your hair follicles struggle to promote hair growth, resulting in shedding and hair loss. Hair loss caused by insufficient vitamin D can be reversible if you consume adequate amounts through your diet.

Fatty fish also contains traces of selenium. Selenium is necessary for the proper functioning of your thyroid hormone, which plays a significant role in regulating hair growth.

Sunflower Seeds

Sunflower seeds are a prominent source of vitamin E and zinc. 

Vitamin E’s antioxidant properties reduce cell damage, kill free radicals and promote hair growth. Vitamin E can protect you from oxidative stress, an imbalance between antioxidants and free radicals. This can cause diseases and affect your hair’s health. The vitamin E in sunflower seeds also increases blood flow to your scalp and promotes hair growth.

Sunflower seeds are also rich in zinc. Zinc is essential for the growth and repair of hair tissue and for keeping the oil glands surrounding your hair follicles functioning effectively. Additionally, zinc helps your body to produce keratin, which can further help with hair growth. A zinc deficiency can cause dryness and breakage in your hair. 

Besides zinc and vitamin E, sunflower seeds also contain protein, iron and oleic acid. Protein, as mentioned earlier, is essential for strong hair. Iron encourages blood circulation and transports oxygen to the roots of your hair, allowing it to grow faster and longer. Oleic acid controls water loss in your hair strands and retains moisture in your scalp, keeping your hair soft and pliable.

Sesame seeds

Sesame seeds are an eminent source of copper. This nutrient prolongs the growth phase or anagen phase of your hair follicles. It is also full of anti-inflammatory properties.

Sesame seeds, like fatty fish, are also high in omega fatty acids. These stimulate your hair follicles.


Nuts like walnuts, almonds, pine nuts and cashews are known for their high protein content, omega fatty acids, B vitamins and magnesium, all essential nutrients that strengthen hair cuticles, reduce hair thinning and nourish the scalp. 

However, if you’re allergic to nuts, it’s best to avoid them altogether and look for alternatives like the other foods in this list or try supplements for hair growth in Singapore.


Oysters are a great source of copper, which is required by your body to produce melanin. Melanin is the substance responsible for regulating your hair’s colour. 

If your hair does not receive enough copper, melanin synthesis stops and your hair loses its pigment. This gives your hair an unhealthy appearance. Copper also maintains the structure of your hair shaft, which is why a deficiency can cause your hair to become thin and brittle.

Besides equipping your body with copper, oysters also contain high amounts of zinc. Zinc, as mentioned earlier, promotes hair growth and keeps the oil glands around your hair shaft functioning properly. Low zinc levels can lead to dandruff, slow hair growth and even hair loss.

Red Meat

Red meat, like beef, lamb and mutton, contains an abundance of iron. Iron plays a significant role in transporting oxygen from red blood cells to all cells in your body, including your hair follicles, which encourages healthy hair growth. 

Iron also seems to play a vital role in hair follicle structure and function. An important iron storage protein, called ferritin, is found abundantly in patients with adequate iron intake. When the body detects iron deficiency, some of the ferritin is released into the bloodstream for more vital functions, thus depleting the hair follicle structural ferritin. 

Besides being a rich source of iron, red meat also contains a high amount of protein, which can further aid  hair growth. However, be careful not to consume too much red meat because it  increases your risk of developing cancer, stroke and cardiovascular diseases.

Are Supplements for hair growth necessary?

Various foods out there are beneficial for healthy hair growth. Unfortunately, given our busy schedules, planning meals around getting these nutrients can be challenging. And then there is also the risk of overconsuming these nutrients, which can lead to other health ailments. 

This is where hair growth supplements can come in handy. With the right guidance from medical experts, you can consume what’s necessary to improve your hair or make up for any nutrient deficiencies.

If you’re seeking supplements for hair growth in Singapore, get in touch with us. At Terra Medical Clinic, we would be happy to advise you on your purchase, based on our expertise in hair growth and restoration.  

About Terra Medical

With years of experience and excellent patient care, Terra Medical is a dedicated hair loss clinic that specialises in innovative hair restoration techniques, as well as a holistic approach to overall hair wellness. The hair clinic is led by an internationally credentialed team of doctors, Dr. Joshua Chong & Dr. Jia Cheng Heng, and a team of experienced hair restoration technicians. The clinic aims to provide precision and care of the highest standards to achieve natural-looking and long-lasting results for our patients.

We cater to each of our patient’s individual needs and expectations through comprehensive consultations and personalised treatment plans tailored by the doctors. These treatment plans can be a combination of the following: FUE hair transplant, Regenera Activa (AMT), and more.

Beyond just our clinical expertise, we understand how challenging it is to face hair loss alone. As a leading hair restoration clinic, our specialised team provides compassion, empathy, and ongoing support throughout your journey, ensuring you feel heard, empowered, and informed every step of the way.

Rediscover the joy of fuller, healthier hair. Schedule a consultation with Terra Medical today.