Foods Scientifically Proven for Hair Growth

Bumpin Blends Hair Growth Foods

Haircare doesn’t end with the products you use to keep it shiny and beautiful. They say you are what you eat and whatever you consume can either harm or be of great benefit to you—yes, even all the way to the ends of your locks. 

If you love growing and dyeing your hair more than a few times a year or if you just want to lengthen it a bit, one of the best ways to promote hair growth is to nourish your hair from the inside. 

What Is Diet’s Role In Hair Growth? 

Much like the nails on our fingers and toes, our hair constantly grows and is replaced every single day. Our follicles do a great job of constantly creating new hairs from the nutrients that are inside our bodies. 

Whatever we eat has a direct impact on how our hair grows as well as the quality of its growth. Specific proteins, vitamins, minerals, and fats contribute to strong and healthy hair. 

Of course, it’s going to take a while to see positive results, especially since this is hair we’re talking about. We lose at least 50 to 100 hairs each day and head hair typically only grows around 6 inches per head. 

Furthermore, how fast your hair grows will depend on your age, genetics, and diet. You can’t change your age or genetics, but there is one thing you can control. 

What Are The Best Foods For Hair Growth? 

If you have been wishing for luscious locks, have a little patience and add the following foods to your diet: 


Filled with essential nutrients such as zinc, selenium, choline, and vitamins A, D, and B12, eggs are some of the best foods that keep your hair healthy. They’re also a great source of biotin—a mineral that can help boost hair growth. 

Biotin helps in the production of a hair protein that you’ve probably heard of before—keratin. It also helps improve hair growth for people who are suffering from biotin deficiency. 

Eggs are also a great source of protein. This is important because your hair follicles are made up of mostly protein. When you don’t have a lot of protein in your diet, you may be experiencing hair loss. 

Aside from eggs, you can also get biotin from chicken, fish, nuts, seeds, and vegetables such as spinach, broccoli, and sweet potatoes.

Fatty Fish 

A nutritious diet wouldn’t be complete without healthful fats. Omega-3 fatty acids are not only great for your heart, they’re also beneficial for your hair, skin, and eyes. 

Fish such as herring, mackerel, and salmon are rich in omega-3 and vitamin D, which can boost hair health. Fatty fish can also help in strengthening your hair as they contain protein, selenium, and B vitamins. 

For those who follow a vegan or vegetarian diet, you can get omega-3s from walnuts, seeds such as chia seeds and flaxseeds, algae, canola oil, soybean oil, and fortified foods. Bumpin Blends flavors rich in omega-3s include Feeling Peachy, Bangin' Banana Split, Strawberry Superwoman, Magic Matcha, Strawberry Fields, and Blueberry Blues.


Your hair will thank you for all the berries you’ll eat because they are loaded with vitamins and beneficial compounds that help lengthen your hair. 

Berries have vitamin C—a vitamin with strong antioxidant properties. Your hair needs these antioxidants as they help protect hair follicles against damage caused by free radicals. Vitamin C is also what your body uses to produce collagen, a protein that helps keep your hair strong and prevents it from breaking and becoming brittle. Our favorite go-to smoothies packed with berries are Acai Banana and Berry Awake - they make it easy to pack all your berries into each sip. 


Avocados are a great source of fat. They also have vitamin E, which can help in lengthening your hair the healthy way. With a medium avocado, you can already get 21% of your daily vitamin E needs. 

Vitamin E is an antioxidant that helps fight off oxidative stress by neutralizing free radicals. It also protects areas of your skin, such as your scalp, from damage. When you have damaged skin on your scalp, this can result in poor hair quality and fewer hair follicles. 

Cruciferous Vegetables

Vegetables such as broccoli and brussels sprouts are rich in folate. This is an essential B vitamin that encourages cell division. 

Weak, thinning, or brittle hair can be a sign of folate levels. So if you want to achieve healthier hair growth, don’t forget to eat your vegetables. 

Foods With L-Lysine 

Protein-rich foods typically contain an amino acid that can help promote hair growth. L-lysine is present in your hair’s root and it’s what gives your hair volume and shape. 

Having an L-lysine deficiency can cause hair loss. However, if you get enough of this amino acid, you can prevent this issue. 

L-lysine supplements exist, but you can also find it in meat, beans, lentils, eggs, nuts, and spirulina. Our favorite Bumpin Blends flavors rich in L-lysine are Green Mango (packed with spirulina!) and Banana Nut

Other Nutrients For Hair Growth 

Some deficiencies can cause hair loss. Hence, you need to restore your body’s levels of these nutrients and minerals so you can boost hair growth. 

Hair loss can be caused by iron-deficiency anemia. Stock up on spinach, tangerines, liver, black beans, and oatmeal. 

When your body lacks zinc, your hair can become dry. This may even lead to hair loss. Add oysters, chia seeds, pumpkin seeds, and Greek yogurt to your diet. Luckily, you can find Greek yogurt, chia seeds, and pumpkin seeds in many of our Bumpin Blends flavors

What You Eat Is What You Get 

Great hair care products are important, but people often forget that what you consume can greatly impact the way your hair grows. If you’re experiencing hair loss or if you just want to grow healthier hair, it’s best to go to the root of the matter. 

With a balanced diet and a healthier lifestyle, you can get the key nutrients necessary to keep your tresses thick, luscious, and healthy. 



Written by Katie Pierce for