Hair Growth Is Affected By Proper Intake Of Protein, Biotin, And Vitamin A

Updated 12-08-2021

hair care, beauty tips
Choose wisely what you eat for healthy hair growth

Hair Growth And Healthy Foods

We all want that gorgeous, vibrant hair that has such a glossy shine. In order to do that, you must keep your tresses healthy. There are many elements to having beautiful, healthy hair. You know, That type of hair that seems to be vibrant and strong. That hair that doesn't shed into enormous clumps, falling onto your fancy threads causing hair loss from stress. Some of those elements are proper nutrition, proper exercise, proper blood circulation & maintaining proper care of the hair in between hair salon visits. 

There are a variety of mistakes to avoid in caring for your hair.

Today, I will be discussing the nutritional aspect of keeping your hair healthy and beautiful. You can look elegant; meanwhile, gracing the town with your beauty. 

You know the old saying, "you are what you eat." 

You don't want your hair to look like trash; therefore, cut back on eating so much junk food. Feed your body and hair nutritious foods. 

I will discuss a few of the many vitamins that we need for our hair; such as 

  • Protein,
  • Biotin, 
  • Vitamin A.

Best Food And Nutrients For Hair Growth


It helps to build healthy, beautiful hair.
A lack of protein may cause damage to your healthy locks, making the hair become weaker and your hair growth process slows down. 

"Pump up the protein," says registered dietician Dawn Jackson Blatner, author of The Flexitarian Diet. "Include a small dose at each meal and with each snack, and you'll keep your hair follicles strong." - Huffpost

Some good sources of protein are

  • meat, 
  • fish, 
  • poultry,  
  • beans, 
  • and nuts. 
Another good source of protein is eggs, which have biotin in it also.

biotin, nuts
Nuts are a good source of Biotin and protein


Biotin helps with hair growth.
A good source of biotin is 
  • Nuts, 
  • Egg yolk, 
  • Soybeans, 
  • Fish.

According to the National Institutes of Health,

Selected Food Sources of Biotin [5]
(mcg) per
Beef liver, cooked, 3 ounces30.8103
Egg, whole, cooked10.033
Salmon, pink, canned in water, 3 ounces5.017
Pork chop, cooked, 3 ounces3.813
Hamburger patty, cooked, 3 ounces3.813
Sunflower seeds, roasted, ¼ cup2.69
Sweet potato, cooked, ½ cup2.48
Almonds, roasted, ¼ cup1.55
Tuna, canned in water, 3 ounces0.62
Spinach, boiled, ½ cup0.52
Broccoli, fresh, ½ cup0.41
Cheddar cheese, mild, 1 ounce0.41
Milk, 2%, 1 cup0.31
Plain yogurt, 1 cup0.21
Oatmeal, 1 cup0.21
Banana, ½ cup0.21
Whole wheat bread, 1 slice0.00
Apple, ½ cup0.00

Some foods are packed with biotin.

It is a B-complex vitamin that can be absorbed through a supplement or food form. It helps strengthen the hair shaft and hair follicle, which in turn decreases the breakage of the hair. 

Eggs are a good source of biotin and protein

Livestrong stated, 
"Biotin is vital to cell proliferation, which is why it is a valuable tool in hair growth. When ingested, biotin reacts with cell enzymes and plays a vital part in producing amino acids, which are the building blocks of protein. Hair itself consists of keratin, which is a form of protein. Therefore, consuming foods that contain biotin helps to contribute to hair growth."

Vitamin A

A lack of vitamin A can lead to dry, brittle hair, which contributes to hair loss. Eat foods packed with vitamin A to help protect the hair and skin from drying out. 

Vitamin A helps the scalp produce sebum, which keeps the hair and scalp hydrated. 

You can find plenty of great sources of vitamin A in your kitchen; such as 

  • Sweet potatoes, 
  • carrots, 
  • kale, 
  • spinach, 
  • and many more.

" Want healthier-looking hair? Eat more spinach!” raved Ware. “Spinach is high in vitamin A, a nutrient required for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair."- LiveScience
Spinach is a great source of Vitamin A

Eating right is our best source of vitamins and nutrients. 

There are also some hair vitamins on the market that you can try but research first. 

Of course, there is always a healthy balance for anything. You don't want to have too much; as well as, to little of the needed vitamins. 

There are some more vitamins and minerals that affect our hair growth as well. Hair loss can be affected by iodine levels. I will elaborate on some of the other vitamins at a later date. 

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