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Women, especially those with dry and damaged strands, use all kinds of remedies to encourage hair growth, including hair masks, oils, and shampoos.

Achieving longer hair can take years, with factors such as genetics, health, nutrition, haircare routine, and lifestyle choices potentially influencing growth speed.

Luckily, there are vitamins found in food that can be eaten daily to provide the nourishment needed for promoting healthier, longer locks.


One vitamin often associated with hair growth is biotin, which is found in many foods, supplements, and topical hair products like shampoos and conditioners.

Biotin deficiency, while rare, can lead to hair loss, skin rashes, and brittle nails. Due to this, plenty of people who want to improve their hair's strength and length go for products or foods that include biotin.

For those who want to include biotin in their daily diet, it can be commonly found in egg yolks, nuts, seeds, avocados, and sweet potatoes.

However, it should be noted that there is not enough evidence showing that supplementing with biotin or applying it on hair can boost hair growth in those without a deficiency.

Vitamin C

Another vitamin said to be essential for healthier and longer locks is vitamin C.

While known for its skincare benefits, vitamin C is also believed to help the hair in various ways. It can build collagen, which contains amino acids needed to form keratin, the protein hair is primarily made of. Collagen also helps strengthen hair follicles.

Those with thin hair can benefit from eating more vitamin C-rich foods, as it also helps with iron deficiency, which is one of the most common non-hereditary causes of hair loss. Vitamin C has been shown to promote iron absorption in the body.

Anyone who feels they need to boost their vitamin C intake can include in their diet citrus fruits, orange juice, peppers, strawberries, and tomatoes.


Keratin, a protein that helps form hair, nails, and skin, is often found in shampoos and other products, as it is thought to bring multiple benefits to hair.

Those who use keratin-containing hair products and consume foods rich in the protein may notice a difference in hair growth, shine, frizz, and split ends over time.

Due to its many advantages, people who want to solve their hair concerns tend to turn to keratin treatments, with many seeing instant results.

Many salons offer keratin treatments, which women with naturally curly hair or hair that's hard to manage tend to get done.

Foods that will increase your body's keratin levels include eggs, onions, salmon, sweet potato, mangoes, and garlic.


A nutrient that will help boost your immune system and metabolism is zinc, which isn't naturally produced or stored by the body.

Chicken, red meat, yogurts, lentils, chickpeas, and cereals have high amounts of zinc.

According to the Wimpole Clinic, zinc is said to aid in regulating keratin, the protein forming hair strands, and support the production and function of various cells in the hair follicles.

Zinc also participates in the creation of DNA and RNA, promoting rapid cell division and proliferation required for healthier hair growth.

Due to its many benefits, adding zinc to your diet or taking 8 to 11 milligrams of it daily is recommended for those suffering from hair loss and weakened strands.