Best Vegan Foods for Hair Growth: foods, recipes and diet

Best Vegan Foods for Hair Growth, Vegan Foods for Hair Growth, Best plant based diet for Hair Growth, Best Vegan diet for Hair Growth, Best Vegan recipes for Hair Growth

Your hair is not just a statement of your personal style but also an indicator of your overall health. If you’re looking to enhance your hair’s health and stimulate growth, you might be surprised to learn that you can achieve this with a vegan diet. While many assume that a vegan diet lacks essential nutrients for hair, the truth is that there are plenty of plant-based options that can nourish your locks. In this blog, we’ll explore the best vegan foods for hair growth, ensuring you maintain vibrant and healthy hair while stick to your dietary choices.

Nutrients Essential for Hair Growth:

Before we delve into the specific foods, it’s crucial to understand the nutrients that play a vital role in hair health and growth. Here are the key players:

  1. Biotin: Also known as vitamin B7, biotin strengthens hair and reduces breakage.
  2. Iron: Promotes proper circulation to the scalp and hair follicles, ensuring they receive the necessary nutrients.
  3. Protein: Essential for the structure of hair strands, aiding in growth and strength.
  4. Vitamin A and C: Vitamin A helps with sebum production, while vitamin C is essential for collagen formation, crucial for hair structure.

Best Vegan Foods for Hair Growth:

Best Vegan Foods for Hair Growth

Now, let’s explore the vegan foods that are rich in these essential nutrients and can help you achieve that beautiful, healthy hair.

1. Dark Leafy Greens

Dark leafy greens such as spinach and kale are packed with iron, vitamin A, and vitamin C. These nutrients boost circulation to the scalp and aid in sebum production and collagen formation.

2. Legumes

Legumes like lentils and chickpeas are not only high in protein but also contain biotin, promoting hair strength and reducing breakage.

3. Nuts and Seeds

Almonds, walnuts, and flaxseeds are rich in essential fatty acids, which are vital for hair health. They also provide zinc, supporting hair growth.

4. Berries

Berries are filled with antioxidants that protect hair follicles. They’re also high in vitamin C, promoting collagen production for strong hair.

5. Whole Grains

Whole grains like quinoa and oats offer complex carbohydrates for energy and contain zinc, iron, and B vitamins necessary for hair growth.

6. Tofu and Tempeh

These soy-based products are excellent sources of plant-based protein, and they also contain iron and calcium for hair strength.

6. Avocado

Avocado’s healthy fats moisturize the scalp and hair. It’s also rich in vitamin E, which improves blood circulation to the scalp.

7. Sweet Potatoes

Packed with beta-carotene, sweet potatoes promote hair growth, and they’re a good source of vitamin A for overall hair health.

Vegan Hair Growth Recipe Ideas:

To get you started, here are a few simple, delicious vegan recipes that incorporate these hair-boosting foods:

1. Avocado and Spinach Smoothie

Cut the ripe avocado in half, remove the pit, and scoop out the flesh. Peel the banana and gather your fresh spinach, almond milk, chia seeds (if using), and sweetener. In a high-speed blender, combine the ripe avocado, fresh spinach, banana, and almond milk. If you’re using chia seeds, add them to the blender as well.

To sweeten your smoothie, drizzle in honey or maple syrup according to your preference. Secure the blender’s lid and start on a low setting, gradually increasing to high.

Continue blending until all the ingredients are thoroughly mixed, and the smoothie reaches your desired consistency. This should take about 1-2 minutes. After blending, taste your smoothie. If you prefer it sweeter, add a bit more honey or maple syrup and blend again briefly. Pour your Avocado and Spinach Smoothie into a glass or a to-go container.
Add a reusable straw or a slice of fresh avocado for garnish if you like.

2. Lentil and Chickpea Salad

In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, Dijon mustard, salt, and black pepper. Set the dressing aside.

Drain and rinse the canned chickpeas, then add them to a large mixing bowl. Dice the cucumber, red bell pepper, and red onion into small, bite-sized pieces. Add the diced vegetables to the bowl with the chickpeas.
Chop the fresh parsley or cilantro and add it to the mixture. If you’re using Kalamata olives, pit them and chop them into small pieces, then add them to the bowl. Add the cooked and cooled lentils to the bowl as well.
Combine and Serve:

Pour the prepared dressing over the salad ingredients. Gently toss all the ingredients together until they are well coated with the dressing. Taste the salad and adjust the salt and black pepper to your liking.

3. Quinoa Breakfast Bowl

Rinse the quinoa under cold water to remove any bitterness. In a medium-sized saucepan, combine the rinsed quinoa and water. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to a simmer, cover the saucepan, and cook for 15-20 minutes until the quinoa is tender and the water is absorbed.
Fluff the cooked quinoa with a fork and set it aside to cool slightly.

In a serving bowl, place a portion of cooked quinoa as your base. Top the quinoa with a generous amount of your choice of fresh fruit. Berries are a nutritious option, but feel free to get creative.

Add a sprinkling of your preferred nuts and seeds. These provide texture, healthy fats, and extra protein. Include some dried fruit for additional sweetness and a chewy texture. Pour your favorite plant-based milk over the quinoa and toppings, adding as much or as little as you prefer.

If you desire more sweetness, drizzle your chosen sweetener (honey, maple syrup, or agave nectar) over the bowl. Gently mix the ingredients in your bowl to combine the flavors and textures.

Tips for a Well-Balanced Vegan Diet

While focusing on these hair-boosting foods, it’s essential to maintain a well-balanced vegan diet. Here are a few tips:

  • Ensure variety in your food choices to cover all essential nutrients.
  • Plan your meals to ensure you get the right balance of nutrients.
  • Stay hydrated, as water is essential for healthy hair and scalp.
  • Remember, the key to reaping the benefits of these vegan foods for hair growth is consistency. Incorporate them into your daily diet and give it time to work its magic.

Lifestyle and Hair Care Practices

To complement your dietary efforts, maintain a healthy lifestyle and practice proper hair care:

  • Manage stress, as excessive stress can lead to hair loss.
  • Be gentle with your hair, avoid excessive heat styling, and use sulfate-free shampoos.
  • Regularly trim your hair to prevent split ends and promote healthy growth.


Incorporating the best vegan foods for hair growth into your diet can help you achieve the vibrant, healthy hair you’ve always desired. By combining nutrient-rich foods, supplements (if needed), and healthy lifestyle practices, you can watch your locks transform and flourish. So, stay patient and consistent on your vegan hair growth journey, and soon, you’ll be flaunting those luscious, cruelty-free tresses.

Read also… Thai coconut pumpkin soup

What vegan foods promote hair growth?

Whole Grains
Sweet Potatoes
Spinach and Other Leafy Greens
Peanut Butter

What is the number 1 vegan food for hair growth?

Leafy greens, Lentils

What vegan foods are high in biotin?

Soyabeans, Peanuts and nuts, Muesli, Mushrooms, Oats and Avacado

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