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Vegetarian Food for Hair Growth List [NHP's Best 7]

Finding the best vegetarian food for hair growth can be difficult, right?

Vegetarian Food for Hair Growth tasty bowl

Well, no worries!

Because you’ve just stumbled upon a ton of great information that gives you a list of the best hair growth grub, I’ll answer some frequently asked questions about growing hair without eating meat products or the fashionable greek yogurt for hair growth recipes and you’ll see some smart lists that you can use while shopping.

Of course, I have to give you the mandatory blah...blah..blah about making sure you talk to your doctor or a nutritionist if you're making the switch to a new vegan diet so that you can ensure you are giving your body everything it needs. 

Anyway...

I’ll give you some great tips and info to give you a huge head start to faster hair growth. So let’s get into some details about which veggies and fruits you can eat to boost hair and scalp health and promote consistent growth with food. 

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Best Vegetarian Food for Hair Growth List

If you click on the links in the list above you can jump over to the vegetarian food for hair growth descriptions and details. {RELATED ARTICLE: Celery Juice Benefits for Hair Growth]

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FAQs: About Vegan Foods & Hair Growth

  1. Which fruit is good for hair growth?

  2. Can a vegetarian diet cause hair loss?

  3. Which vitamin is good for hair growth?

  4. Do bananas help hair growth?

  5. Are Apples good for hair?

The main worry people have with sticking to a vegan diet is a lack of protein and whether this means a vegan diet will cause increased hair loss.

And, to be honest:

It’s a valid concern because hair is made primarily of protein which takes more effort to get with a vegan diet. Yet, it’s very doable so don’t drive yourself crazy with worry.

Also, meat-eaters get the majority of their iron from eating meat and other foods for hair growth. Iron is so important because this nutrient plays a critical role in the growth cycle, lacking iron can definitely have a negative impact on your hair growth and overall health.

Yet again, a properly designed vegan diet can smack these “worries” in the face and allow you to be as healthy and healthier than folks who eat meat.

Quick Supermarket Reference Guide

Just below though, you'll see a QUICK-LIST to give you a fast reference point when you're grocery shopping.

This quick vegetarian food for hair growth list focuses on vegan hair growth foods that are protein-rich or iron-rich.

Plant-Based Protein Sources:

  • Quinoa
  • Nutritional Yeast
  • Tofu and soy products such as Tempeh
  • Chick peas (AKA Garbanzo beans)
  • Chia seeds
  • Lentils
  • Nuts and seeds
  • Beans

Plant-Based Sources of Iron:

  • Beets
  • Dark leafy greens such as spinach and kale
  • Watercress
  • Black treacle (AKA Dark treacle)
  • Molasses
  • Soy beans
  • Pulses
  • Almonds

Details: About Vegetarian Foods for Hair Growth

  • Sprouted Pumpkin Seeds This super-tasty treat is a powerful vegetarian food for hair growth. Besides giving your body and scalp important nutrients, pumpkin seeds help block DHT production which is a culprit in causing male pattern hair loss. also contain beta-sitosterol which quells the 5-alpha-reductase enzyme. This enzyme is responsible for converting testosterone to dihydrotestosterone, or DHT, which is implicated in pattern hair loss.

  • Nutritional Yeast Nutritional Yeast is already huge in the vegan community, it's a protein-packed, savory seasoning that is full of B vitamins that are otherwise difficult to obtain through other foods and supplements. It has a cheesy flavor, and for that reason it is often used in sauces and savory dishes. The nutrients can help relieve stress, which is associated with some forms of hair loss.

  • Algal oil (Algae) You can find this algae-derived, omega-3 powerhouse oil in a variety of vegan fish and shellfish substitutes and in supplements. It is also a neutral cooking oil. Omega-3 helps to reduce inflammation, nourish hair follicles, and encourage longer, stronger hair growth. Additionally, algal oil contains key nutrients including iodine which promotes thyroid health.

  • Acai Some vegans can’t go a day without scarfing down a delicious acai bowl, many don’t even know that it’s a powerful vegetarian food for hair growth . Flavor-wise, acai is kind of like a feisty strawberry. Acai is rich in omega 3 fatty acids and has loads of health benefits for your hair and skin, which include protecting against free-radicals, reducing scalp inflammation, and nourishing the hair. The antioxidants in acai slow down the breakage of hair cells and this hair growth food is also a great source of protein and B vitamins. You can buy acai in powder form or grab the frozen packs if your local supermarket or health store carries it.

  • Chia Seeds Chia seeds are rich in calcium, iron, and B vitamins, all which help promote strength and healthy growth. They are also a great source of protein that your hair needs to stay strong and resist breakage. Try them out in some delicious vegan chia pudding.

  • Leafy Green Vegetables Leafy greens such as kale, mustard, collard, swiss chard, microgreens, cabbage, and broccoli should be a staple for every vegetarian. They are jam-packed with hair growth nutrients, anti-oxidants, and fiber. Kale, for example, is rich in iron and B vitamins that your hair loves, not to mention kale is an alkaline food that helps prevent acidity in your body. This is important because an acidic body causes tissue break down, including in your hair and nails. So go ahead and throw some kale in your next hair growth-booster green smoothie.

    Some other critically-important growth-boosting hair vitamins that they contain are iron, vitamin A, and vitamin C. Iron actually carries oxygen to your hair follicles, vitamin C protects your hair from destructive free-radicals, and vitamin A helps to create natural scalp sebum which protects your strands.

  • Avocados Avocados are well-known to be a vegan food that’s healthy for your heart, but they also happen to be especially great for your hair growth. In fact, the beloved avocado might be my favorite vegetarian food for hair growth. It’s freakin’ DELISH!

    Whether mashed into guacamole, or sliced onto a salad, you can’t go wrong and avocado is rich in scalp-healing fatty amino acids.

    Avocados’ healthy fats promote supple skin over your entire body so they not only help prevent hair breakage by increasing the vitality of your scalp, but can also help your hair grow longer and stay stronger. Avocados prove that hair health foods can also be delicious.

  • Walnuts Walnuts are another great vegetarian food for hair growth that’s loaded with omega 3 fatty acids. In fact, walnuts are the only nut to have omega 3s, on top of that, they also have a healthy dose of B vitamins. Walnuts are an undeniable vegetarian food for hair growth, their nutrients can improve your hair health, skin, and nails, plus they taste scrumptious. About 6 walnut halves a day is all you need to get the needed benefits from this superfood.

  • Almonds Almonds are high in growth-boosting magnesium. Magnesium is crucial for hair strand health and growth, and can also help reduce the risk of scalp calcification. Almonds are also a great source of protein and they have a large amount of Vitamin E. Vitamin E nourishes your scalp, helps to keep it supple and improves elasticity in your scalp so that your growth terrain is more resistant to breakage and dryness. Have a handful of raw almonds for a snack or include them in any other part of your diet.

  • Hemp Seeds This is a staple vegetarian food for hair growth, just a few teaspoons a day of these nutrient-packed seeds sprinkled on your morning oatmeal, on salads, or whirled into your favorite health smoothie gives you tons of hair-building protein to boost growth. They contain zinc, vitamin E, and other vitamins your scalp needs to be healthy. They also have an optimal ratio of omega 6 to omega 3 fatty acids. While whole hemp seeds contain soluble fiber, the shelled versions (i.e., Hemp Hearts) are nuttier yet milder in flavor.

  • Raw Organic Cacao Not to be confused with cocoa, raw cacao is a bitter-tasting vegan powder that’s rich in magnesium and other nutrients. In fact, cacao is known as a raw superfood that’s used in many healthy meals, beauty products and DIY hair care recipes. This vegetarian food for hair growth is extremely rich in key nutrients that can help your hair grow longer and stay strong. One of the most important hair growth nutrients it has is sulfur (AKA sulphur). Sulfur invigorates and nourishes your hair follicles, which encourages healthy hair growth.

    Cacao contains iron, zinc, magnesium, protein, and even a few important B vitamins (biotin for hair growth is a B vitamin). Cacao isn’t only a great food for fast hair growth, it also promotes health and beauty throughout your entire body.

  • Cucumbers Cucumbers are an amazing vegetarian food for hair growth because they are absolutely LOADED with mineral silica, which promotes beautiful hair growth, supple skin, and stronger nails. This vegan treat strengthens your hair by increasing the collagen in your body, because of this, cucumbers are a great vegan food to prevent your hair from breakage and damage.

  • Legumes If you want strong hair, you need adequate amounts of protein. Legumes are protein-packed gems. There are loads of choices of legumes, too: lentils, beans, and even hummus can help you meet your daily protein needs.

  • Organic Sesame Tahini Tahini, (AKA sesame seed butter), is a unique vegetarian food for hair growth and profound source of zinc, iron and calcium. These are all health-boosting minerals that promote strong, healthy growing hair, not to mention what tahini does to help beautify your skin and nails from the inside-out. Tahini is commonly used in delish vegan salad dressings but you can use it anywhere you’d use another nut butter

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Answers To FAQs: About Vegan Food For Hair Growth


Which fruit is good for hair growth?
There are many good fruits that support hair growth, some of the best fruits are blackcurrants, blueberries, guava, kiwi fruits, papaya, strawberries and avocado. The vitamin C in oranges helps with production of collagen which strengthens the capillaries that supply hair shafts growth-boosting nutrients.

Can a vegetarian diet cause hair loss?
Although it’s possible that a vegetarian diet can cause hair loss, it can be avoided when you plan your diet correctly. Hair loss has many different reasons, from hormonal-balance to stress level. All which can be affected by diet. Unbalanced vegetarian and vegan diets can cause unnecessary hair loss when lackin in vital proteins, vitamins, and minerals that are key to hair growth and scalp health.

Which vitamin is good for hair growth?
Biotin, Niacin (Vitamin B3) and Vitamin C are used as good hair growth vitamins. Besides vitamin, good rates of hair growth are supported by minerals like iron and zinc. Eating enough of these key hair growth vitamins and minerals can boost faster hair growth and help prevent hair loss.

Do bananas help hair growth?
Yes. Bananas can play a part in helping hair growth if you’re deficient in the vital nutrients and minerals that this fruit provides. One of the key nutrients in banana is potassium, which is said to promote hair growth as it helps in controlling dandruff. Potassium is not only a good for hair, but for your body as well.

Are Apples good for hair?
Apples contain vitamins and nutrients that are very good for hair health like vitamin C, A, B2, E, calcium, antioxidants, & flavonoids. The nutrients in apples are good for stimulating hair growth, and preventing hair fall if you’re deficient in the nutrients it provides. With all of these powerful health-boosting properties its easy to see why this is an amazing vegetarian food for hair growth, your hair and body will reap the benefits.

Sometimes, even with a well-planned diet you might need some extra help to your hair health reach its peak and growing as fast as you want it to. 

And let’s be real:

Even vegetarian food for hair growth has its limits in the sense that you can only stuff down so much food.

I am big on supplementing on the days that I feel too full to eat everything I need to meet my nutritional needs, one great vegan supplement that helps your overall health and supports healthy hair growth is Amazing Grass Green Superfood with spirulina, chlorella, digestive enzymes & probiotics.


vegetarian food for hair growth healthy spread

CONCLUSION: Vegetarian Foods for Hair Growth

Anyway…

What about you? 

Do you know of a vegetarian food for hair growth that’s missing from our list?

Tell us about it below and share YOUR knowledge!

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ABOUT THE AUTHOR: Melissa Lee 

Melissa Lee is a Contributing Editor to NHP and a former owner of the BlackhairOMG website. She formed 4C Trichology Growth Services, LLC., a US based hair care consultation service. She has also contributed as a writer and consultant for various hair and beauty websites. Melissa can be followed on Twitter here.



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