How fast your hair grows depends on factors like age, health, and diet. Out of which you can only have one thing in your control over and i.e. diet. 

Foods to promote hair growth are –

1. Nuts

Nuts are filled with nutrients like vitamin B, E, zinc, and essential fatty acids, all of which promote hair growth. 

2. Spinach

Spinach is loaded with folate, iron, and vitamins A and C, all of which promote hair growth. Vitamin A can help moisturize the scalp to keep hair healthy. 

3. Sweet Potatoes

Sweet potatoes are a great source of beta-carotene which when gets inside our body it is converted into vitamin A, which can keep your hair healthy. It can also speed up hair growth rate and also increases hair density. 

4. Seeds

Some seeds like flax seeds contain omega-3s which promotes hair growth. And some are rich in vitamin E and other nutrients which promote hair growth. 

5. Meat

Meat is an excellent source of protein which is essential for healthy and strong hair. Red meat is rich in iron, which promotes hair growth. 

6. Berries

Berries are loaded with vitamin C which is a strong antioxidant property that helps protect your hair follicles against free radicals damage. Plus vitamin C can produce collagen which helps in strengthening hair and prevent it from becoming brittle and breaking. 

Low iron levels can cause hair loss. But, vitamin C helps your body to absorb iron from your diet. 

7. Avocados

Avocados are rich in vitamin E which can reduce oxidative stress and damage, treats damaged skin on the scalp, and thus promote hair growth. 

8. Oysters

Oysters are one of the best food sources of zinc which help in promoting hair growth and also repairing it. It also prevents hair loss.

9. Soybeans

Soybeans are great sources of spermidine, which is a compound that promotes hair growth. 

10. Fatty Fish

Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids that improve hair density and promotes hair growth. 

11. Sweet Peppers

Sweet peppers are an excellent source of vitamins A and C. Vitamin A helps in moisturizing your skin and thus keeps your hair healthy and vitamin C helps in hair growth.

12. Beans

Beans are a great source of iron, protein, zinc, and biotin, all of which are required for helping in keeping hair healthy and also promoting hair growth. Beans are an excellent plant-based source of protein. 

13. Eggs

Hair follicles are made of mostly protein and since eggs are a great source of protein and biotin so both of these nutrients can promote hair growth and reduce hair loss.

Eggs are also a great source of zinc, selenium, and other healthy nutrients essential for hair growth. 

14. Shrimp

Shrimp are an excellent source of vitamin B, vitamin D, iron, zinc, and protein, all of which help in promoting hair growth. They also contain a small amount of omega-3 fatty acids.