Top Vegan Foods for Hair Growth.

1. Lentils & Legumes - Plant-Based Protein Power

Since hair is made of keratin (a type of protein), it’s crucial to get enough protein in your diet. Lentils, chickpeas, and black beans are packed with protein and iron—both essential for hair growth and preventing hair thinning.

2. Nuts & Seeds - The Hair Growth Snack

Almonds, walnuts, chia seeds, and flaxseeds are rich in omega-3 fatty acids, zinc, and vitamin E—all of which nourish the scalp and support hair strength. Sprinkle them on your oatmeal, yogurt, or smoothies for a hair-friendly addition.

3. Spinach & Leafy Greens 🥬 - Iron for Strength

Iron deficiency is a common cause of hair loss, and dark leafy greens like spinach, kale, and Swiss chard are excellent plant-based sources. They also provide vitamin A and folate, essential for healthy hair follicles. Make a fresh green juice or sauté some greens with your meals.

4. Sweet Potatoes - Beta-Carotene Boost

Sweet potatoes are high in beta-carotene, which the body converts into vitamin A. This nutrient promotes a healthy scalp and helps prevent dry, brittle hair. Roast them, mash them, or add them to grain bowls for a delicious treat.

5. Avocados 🥑 - The Moisture Miracle

Rich in healthy fats, biotin, and vitamin E, avocados help keep hair hydrated, strong, and shiny. Make avocado toast, add to salads, or blend into a smoothie.

6. Quinoa - Complete Plant Protein

Quinoa is one of the few plant-based complete proteins, meaning it contains all nine essential amino acids. It also provides zinc and iron, which are crucial for hair growth.

7. Berries 🍓 - Antioxidant Protection

Berries like strawberries, blueberries, and raspberries are rich in vitamin C and antioxidants, which help protect hair follicles from damage and aid in collagen production. Snack on some fresh berries or add them to smoothie bowls.

8. Pumpkin Seeds - Zinc for Hair Strength

Pumpkin seeds are a powerhouse of zinc, a mineral that helps prevent hair thinning and promotes overall scalp health. A small handful of pumpkin seeds daily can make a big difference.

9. Papayas - Vitamin C for Hair

Papayas are loaded with vitamin C, which aids in collagen production—a key component for strong and resilient hair. They also contain antioxidants that help protect the scalp from damage.

10. Seaweed & Nori - Iodine for Hair Growth

Iodine is essential for thyroid health, which directly impacts hair growth. Seaweed, nori, and other sea vegetables are great vegan sources of iodine that can support healthy hair. Try adding them to salads, sushi rolls, or just snack on them by itself. I love those small “ Grab and Go packs.”