ALRIGHT- it’s no secret I have extensions.

Which may or may not make this post image kinda click bait?? Using a bomb ass photo of my extensions to talk to you about which food makes your hair grow.

BUT HEAR ME OUT before you pass judgements.

I got extensions for the same reason I got fake nails… as a growth aid. The fake nail thing kinda backfired on me only cause I didn’t replace my sets often enough *my bad*, but so far- the extensions are working like a charm.

First of all, the rumors your hear that extensions make your hair fall out are just that, rumors. I wrote all about some of the common hair extension myths here, but let me tell ya… these bad boys have only helped with my hair growth journey.

My goal has always been to have my hair as long as my extensions are right now, & I have tried every weird/pointless/infomercial type product in the game… but my hair was STUCK.

It just wouldn’t grow.

So, I got the extensions cause I wanted long hair & I wanted some time to let my real hair kinda rehab itself & play catch up with my tape ins.

I first started a supplement routine, cause I love a good supplement, but I needed more than just a few vitamins. Not only was my skin looking drab, but my hair was too & my nails were super weak (acrylics *ahem*)… so I decided to take things a step further by changing up my diet.

I researched all of the best hair foods, wrote them down, & have been using it as my grocery list ever since.

When my extensions were put in, I was super worried about the difference in texture of the two hairs. The fake hair was shiny and gorgeous, my hair was crispy & frizzy. I thought it was the hot tools, but even hot tool hiatuses weren’t helping.

After three months plus of eating more “hair food”, my real hair started to match my fake hair. It’s actually SILKY, which isn’t a feeling I have felt since junior high… before I decided to dye my hair pitch black (this infuriated my grandma & she made me do a 7 hour color collection. Downhill ever since.).

Now, ffw. to the last time we moved up my extensions (which I feel like needs to happen quicker & quicker these days- so much growth!) & I kid you not, my hair had grown atleast 2 inches. Right now, I am pretty much at the same length as my extensions & seriously zero thinning.

My first time getting extensions I would freak out when they took them out to move them up cause I thought I had no hair, but this time around my hair is thicker than it was before I had extensions… which is pretty exciting.

Bottom line: hair needs nourishment from not only the outside, but the inside too! If you’re healthy, your scalp is healthy, & this makes your hair very happy. The happier the hair, the quicker it grows.

Alright, read on to peep my hair growth grocery list.

Food For Hair Growth

Eggs

your hair is made of protein, so it only make sense eating protein would only make hair stronger. Not only are eggs delicious, atleast IMO, but they are a killer source of protein. TIP: don’t try and be all healthy ditching the yolk if you want longer hair- it’s actually that yolk that gets the job done & if you max out on egg whites you will actually block the absorption of biotin.

Salmon

This has been a real delight adding more salmon to my diet, cause salmon is just the best. Cook it with some lemon slices on top, some seasonings and serve with a side of quinoa for a yummy meal that benefits your hair from within. Salmon is full of vitamin D, protein, & TONS of omega-3 fatty acids. Omega 3 keeps your scalp healthy, & a health scalp is the key to hair growth. I try to eat salmon atleast twice a week!

Avocado

Avocado is another great source of omega-3 fatty acids & is great for an on the go lunch situation when you don’t have time to whip up a salmon. I like to eat a half an avocado every other day.

Since our bodies don’t produce fatty acids on their own, eating avocados regularly will help get your daily dose while thickening your hair.

Avocado also is a great source of Vitamin E which helps to improve blood flow to the scalp, maintain the scalps PH level, & nourish dry/damaged hair from the inside out… or on the outside. Avocado hair masks also help to stimulate collagen, elastin, & exfoliate your scalp.

Wheat, Oats, Barley Whole Grains

Whole Grains are full of Biotin which helps to keep your scalp healthy & your hair growing by producing amino acids that are necessary to bring life & length back to your hair.

Sweet potatoes

The human body convert beta carotene into vitamin A, which also promotes a healthy scalp & hair growth. Sweet potatoes are my favorite food- microwaved with a little butter & some cinnamon. YUM.

Vitamin A can be toxic at high levels, so choose food over supplements for this one (also, pregnant women be careful with too much Vitamin A- consult a doctor!!)

Oysters

It has been said that a lack of zinc can actually cause HAIR LOSS. So that’s a no. We are looking for growth here, not loss.

Lack of zinc deteriorates the hair follicle, which weakens hair & causes it to fall out/break/shed excessively. Zinc also balances hormones, & hormones are A HUGE factor in hair loss.

It’s a good thing oysters are one of my favorite foods ever. If your not into it, get into it, cause the high levels of Zinc in oysters will keep your hair growing like a weed.

fruits good for hair growth

If I could eat fruit everyday, I would. Fruit is my favorite snack… & although you gotta avoid some of the more sugary fruits (bananas are a no go), there are some fruits crucial to hair growth.

ORANGES & STRAWBERRIES: Any fruit that has a high level of Vitamin C is a green light! I like to start of the morning with a strawberry yogurt situation & then for lunch or a snack throughout the day I throw an orange in my purse.

Vitamin C produces collagen, & collagen is king. The older you get, the more collagen breaks down *ouch*, & the best way to boost that diminishing collagen is to simply add more Vitamin C to your diet (or as a supplement– see below!)

PINEAPPLE: Pineapple has double the power because it is loaded with both Vitamin C (collagen builder) & beta carotene which turns into Vitamin A (scalp health on point!).

PEACHES: Peaches are an EPIC source of Biotin, which is most famously known for it’s hair strengthening properties. You will find shampoos infused with biotin left & right, but the best way to do is to consume it… & peaches ain’t so bad (JK, they’re the best!).

PLUMS: another yummy little treat & natural hair growth remedy- Plums contain bioflavonoids in abundance, which are crucial for maintaining the tissues of the scalp and the follicle. Building up this tissue will leave you with strong hair from the scalp down & you will definitely notice a difference in thickness & shine.

GRAPES: Grapes have been touted for years for their beauty benefits- from grape seed oil & it’s effect on supple skin/preventing hair from falling out, to wine based products containing Resveratrol (check out my fave wine wipes here!).

Grapes are full of various hair care vitamins, antioxidants, & minerals. Also, grapes have an extremely high water content so it helps to detoxify from the inside out- cleansing your body of hair halting toxins & impurities.

Also- look for hair masks that contain grapeseed oil!

vegetables for hair growth

mama always said to eat your greens (she was def. on to something!)

SPINACH & DARK LEAFY GREENS:  your daily dose of iron by incorporating more spinach/dark leafy greens (kale) into your diet. Add it to a smoothie, steam it as a side dish, make a salad- whatever you do, eat more of it. Iron is a mineral that your hair cells crave. It helps deliver oxygen & important nutrients to the scalp in order to help hair grow get super strong… & then, super long.

CUCUMBER, CELERY, ASPARAGUS: Adding more silica to your diet is ESSENTIAL for hair growth. The best part is, a little bit of this amazing trace mineral goes a very long way. Your body, and hair, only needs a small bit of silica to help revitalize your scalps health. It improves circulation, blood flow, & encourages growth. Bonus points: it’s also great for your skin & nails too!

RAW VEGGIES: Grab the ranch & a plate full of raw veggies for a boost of keratin from the inside out. Keratin is a protein specific to hair & the MSM (aka methylsulfonylmethane) that is high in raw veggies (also beets & swiss chard!) helps strengthen the hair strand by strands, reducing breakage & split ends!

CARROTS: Personally, I am not a huge fan of carrots…. but they are good for the eyes & good for the hair, so I dip ’em in hummus and chomp away (also, my dogs love carrots!). Carrots are a great source of Vitamin A, which as said above, are crucial when it comes to a healthy scalp. A healthy scalp is the number one thing to work towards when looking to grow out your hair. Work from the root, & the length will follow.

YELLOW BELL PEPPERS: If oranges aren’t your thing, swap them out for a serving of YELLOW bell peppers. They actually have about 5x more Vitamin C than one orange & this powerful antioxidant produces collagen & strengthens the hair shaft to prevent unwanted breakage.

vitamins for hair growth

people are busy, cooking is time consuming, sometimes you just can’t eat all the right stuff ALL the time. For the busy babes, here are some supplements to add to your vitamin routine! Keep them all organized in my FAVORITE pill container. Weird to have a favorite pill container, but I swear- it’s AMAZING. 

B-COMPLEX: all right, at this point you’e aware- VITAMIN B is key for hair growth. If you aren’t getting enough B-vitamin in you diet, start taking 10mg daily of a B-complex supplement daily & you will see results after a month or two (always take before and afters for proof- it’s major!).

VITAMIN E: helps to restore locks by producing keratin, which in turn prevents breakage & nourishes dry/damaged hair. Start with 400 IU of vitamin E a day!

ZINC: remember, zinc = hair loss, hair loss = no thank you. Avoid the deficiency altogether by taking a daily Zinc supplement. For the best hair growth results, take around 30mg/day.

SILICA: Silica is the key mineral to help bring life back to your dull/dry/irritated scalp. Keep your scalp happy, & you will reap the rewards. pretty damn quickly. Take 500 mg of Silica two times a day!

VITAMIN C: Even though I try to eat a lot of vitamin C in my diet, I still supplement with 240mg daily of vitamin C. Not only does it keep my hair shiny & healthy, but it also tones & brightens my skin.

**or you can find a supplement that has all of the above (or most of it)! I love the Pure Encapsulations Hair/Skin/Nails ultra supplement & Hum Nutrition’s Runway Ready.

For more hair tips, see my favorite purple shampoo & this post on DIY glitter hair roots.