What Foods Make Black Hair Grow?

WrittenbyLuat Duong
Last updated

Achieving healthy, strong, and fast-growing hair is a goal for many people, especially those with dark or black hair. While genetics play a significant role in hair growth, certain foods and nutrients can help support and promote overall hair health, including the growth of black hair.

What foods make black hair grow?

There is no single food or nutrient that can directly make black hair grow faster. However, a balanced diet rich in certain vitamins, minerals, and other nutrients can help create an environment conducive to healthy hair growth, regardless of hair color.

Protein-rich foods

Hair is primarily composed of a protein called keratin, so ensuring adequate protein intake is crucial for healthy hair growth. Some protein-rich foods that can support black hair growth include:

  • Lean meats (chicken, turkey, beef)
  • Fish (salmon, tuna, mackerel)
  • Eggs
  • Legumes (lentils, beans, peas)
  • Nuts and seeds (almonds, walnuts, chia seeds)

Iron-rich foods

Iron is an essential mineral for hair growth, as it helps to transport oxygen and nutrients to the hair follicles. Iron deficiency can lead to hair loss and slowed hair growth. Foods rich in iron include:

  • Lean red meat
  • Spinach and other leafy greens
  • Lentils and beans
  • Fortified cereals
  • Dried fruits (apricots, prunes, raisins)

Vitamin C-rich foods

Vitamin C is an antioxidant that helps to protect hair follicles from oxidative stress, which can contribute to hair loss and slowed growth. It also aids in the absorption of iron. Foods high in vitamin C include:

  • Citrus fruits (oranges, grapefruits, lemons)
  • Bell peppers
  • Strawberries
  • Broccoli
  • Tomatoes

Biotin-rich foods

Biotin, also known as vitamin B7, is often referred to as the "hair growth vitamin." It plays a role in the production of keratin and can help promote stronger, healthier hair growth. Good sources of biotin include:

  • Egg yolks
  • Nuts and seeds (almonds, peanuts, sunflower seeds)
  • Legumes (lentils, peanuts, soybeans)
  • Whole grains
  • Cauliflower
  • Mushrooms

Omega-3 fatty acids

Omega-3 fatty acids have anti-inflammatory properties and can help to promote healthy hair growth by improving blood circulation and delivering more nutrients to the hair follicles. Good sources of omega-3s include:

  • Fatty fish (salmon, mackerel, sardines)
  • Walnuts
  • Flaxseeds
  • Chia seeds
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Other factors affecting black hair growth

While a nutrient-rich diet can support healthy hair growth, there are other factors that can influence the growth and quality of black hair, such as:


Genetics play a significant role in hair growth, texture, and density. Some people may naturally have faster or slower hair growth rates due to their genetic makeup.


As we age, hair growth can slow down due to hormonal changes and a gradual decrease in the number of actively growing hair follicles.


Chronic stress can disrupt the hair growth cycle and lead to increased shedding or thinning hair.

Hormonal imbalances

Hormonal imbalances, such as those experienced during pregnancy, menopause, or certain medical conditions, can affect hair growth and quality.


Certain medications, such as those used for cancer treatment or blood pressure management, can cause hair loss or slowed hair growth.

Tips for promoting black hair growth

In addition to incorporating hair-friendly foods into your diet, here are some tips to help promote healthy black hair growth:

  • Stay hydrated: Drinking plenty of water can help to keep your hair follicles healthy and promote overall hair health.
  • Manage stress: Practice stress-management techniques like meditation, yoga, or deep breathing exercises to reduce the impact of stress on hair growth.
  • Gentle hair care: Avoid excessive heat styling, chemical treatments, and tight hairstyles that can damage hair follicles and impede growth.
  • Get enough sleep: Adequate sleep is essential for overall health and can help to regulate hormone levels that affect hair growth.
  • Consider supplements: If you're unable to get sufficient nutrients from your diet, supplements like biotin, iron, or omega-3s may be beneficial for supporting hair growth.

Remember, hair growth is a gradual process, and it may take several months to notice significant changes in length or thickness. If you're experiencing excessive hair loss or thinning, it's always best to consult with a healthcare professional or dermatologist to identify and address any underlying conditions.

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Luat Duong

Luat Duong is a Copenhagen-based writer and content strategist specializing in hair loss and health. His work has been featured in MyHealthGuide, The Right Hairstyles, and Woman's Era. He is a graduate of Vaasa University. You can connect with him on LinkedIn.