People want strong and healthy hair as they grow older. Your hair grows at a rate of 0.5 inches (1.25 cm) per month and 6 inches (15 cm) per year. Factors like age, health, genetics, and diet can affect your hair growth rate.

Although you cannot change factors such as age and genetics, diet is something you have control over. A diet lacking the right nutrients can lead to hair loss.

On the other hand, eating a balanced diet with the right nutrients can help promote hair growth. If you are experiencing hair loss due to poor nutrition, eating a balanced diet can help promote hair growth.

If you wish to grow your hair quickly, you should eat these foods regularly.

1. Eggs

Eggs are a great source of protein and biotin. These nutrients may promote hair growth.

Hair follicles contain mostly protein, and eating adequate protein is important for hair growth because hair follicles are made of mostly protein. A lack of protein in the diet has been shown to promote hair loss.

Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with biotin deficiency.

However, biotin deficiencies are uncommon if you eat a balanced diet. There is little evidence to show that healthy people benefit from consuming more biotin.

Eggs also contain nutrients that are good for hair, like zinc and selenium. Eggs are one of the best foods for helping to keep curly hair shiny and healthy.

2. Berries

Berries are loaded with beneficial compounds and vitamins that promote hair growth.

Be sure to include lemons and limes in this drink. These fruits contain vitamin C, which has strong antioxidant properties.

Antioxidants can help protect hair follicles from damage from free radicals, which are molecules that naturally occur in the body and the environment.

For example, one cup of strawberries provides an impressive 141% of your daily vitamin C needs.

Collagen is a protein produced in the body that helps strengthen hair and prevent it from breaking. The body also uses vitamin C to produce collagen.

Vitamin C helps the body to absorb iron from the diet, and low iron levels can cause anemia, which has been linked to hair loss.

3. Spinach is a nutritious green vegetable that’s rich in beneficial nutrients like folate, iron, and vitamins A and C. All of these nutrients may promote hair growth.

Vitamin A helps skin cells produce sebum, an oily substance that helps moisturize the scalp for keeping hair healthy.

Spinach is a green vegetable that contains vitamin A and vitamin C. A cup of spinach provides up to 54% of your daily vitamin A needs.

Spinach is also an excellent source of iron, which is needed by the body to produce red blood cells, which carry oxygen to cells in the body. This, in turn, helps your body metabolize food, repair tissues, and grow hair.

What’s more: Iron deficiency has been linked to hair loss.

4. Fatty Fish

Fatty fish like salmon, herring, and mackerel have nutrients that can promote hair growth.

They are excellent sources of omega-3 fatty acids that have been linked to hair growth.

A study published in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density.

Another study showed that taking a fish oil supplement significantly reduced hair loss and increased hair growth in women with thinning hair.

However, there are no scientific studies that prove the relationship between regular omega-3 intake and growth. More studies are needed before health experts can make any recommendations.

select salmon (or trout), sardines, mackerel, herring, tuna, and halibut, which are high in omega-3 fatty acids. These fatty acids promote strong, healthy hair.

5. Sweet Potatoes

Sweet Potatoes are a rich source of beta-carotene. When converted into Vitamin A, beta-carotene is associated with good hair health.

A medium sweet potato (114 grams) contains enough beta-carotene to provide more than four times your daily vitamin A needs.

It has not studied the relationship between vitamin A and the production of sebum, but research shows that vitamin A helps the body to create sebum, which helps prevent hair from drying out.

Both are rich in vitamin A, which could promote hair growth. In addition, both could help prevent other follicles from regressing.

6. Avocados

Avocados are delicious, nutritious, and a great source of healthy fats.

Avocados are also a great source of vitamin E, which may promote hair growth. One medium avocado (200 grams) provides 21% of your daily vitamin E needs. Avocados are very versatile and have been included in salads, soups, smoothies, guacamole, and sauces.

Like vitamin C, vitamin E is an antioxidant that helps combat oxidative damage by neutralizing free radicals.

Taking vitamin E supplements for eight months led to 34.5% more hair growth for people with hair loss.

Vitamin E also protects other areas of the skin, like the scalp. When skin cells are damaged by oxidative stress, the resulting skin damage can result in poor hair quality and hair loss.

Avocados are a great source of essential fatty acids. These fats cannot be produced by the body but are essential building blocks of your cells. A deficiency in essential fatty acids has been linked to hair loss.