Protein for Hair Growth – Protein is a large or complex molecule that contains long chains of amino acid residues. They are essential for the function, structure, and regulation of your body. Eating adequate amounts of protein plays a vital role in hair growth because hair follicles are made of protein. It has been seen that people with a low protein diet face more hair fall. 

Eating Protein For Hair Growth

Mostly, wherever you think of protein for your hair, you think about general treatments like hair masks. But when it comes to maintaining healthy, thick, and beautiful hair, eating protein becomes so critical, and that is because each of your hair strands is made up of protein which is known as keratin. Majorly hair growth comes from the protein-rich foods that you consume. When you consume an inadequate amount of protein or impaired digestion of protein leads to hair fall.  

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Importance of Protein for Hair Growth

Proteins are as important as your hair to you. Most probably, you are more concerned about the functions of your body and maintaining or growing hair does not seem to be your priority. 

Proteins are important for growing hair. Your hair needs building blocks of protein which are known as amino acids, in order to grow them. Your body itself produces 11 out of 20 amino acids, which means you have to intake the remaining 9 that are known to be essential amino acids. This is why eating or consuming enough amount of protein helps in growing your hair, and it is also beneficial in supporting your overall hair health. 

Good Sources of Protein

Here are some good sources of protein that can easily add to your diet for maintaining and growing your hair. 


The Perfect Protein for your Hair. Eggs are among the most nutritious food for healthy hair. They are not just a good source of protein but also provide essential minerals, vitamins, antioxidants, and healthy fats. It is important to know that egg whites are pure protein, but whole eggs with yolk can provide you with more nutrients. 


Are nutritious tree nuts that are rich in important nutrients such as vitamin E, magnesium, fiber, and manganese. Moreover, almonds are also rich in plant-based protein. Consuming almonds can be beneficial for you in many ways, such as it helps in providing proteins that promote hair growth. Not just that, it also helps in decreasing the risk of heart disease. 

Cottage cheese

This is a kind of cheese, low in fat but rich in protein. Consuming it can provide you with the required amount of protein for keeping your hair healthy. It is alos a rich source of phosphorus, calcium, vitamin B12, selenium, riboflavin, and many other required nutrients for you and your hair. Moreover, cottage cheese is as filling as eggs which makes it the right choice for your meal. 

Greek Yogurt

It is a strained yogurt and high in protein. It is thick and creamy in texture and a good source of vitamin B12, calcium, vitamin A, Zinc, and selenium. The ingredients of greek Yogurt help in enhancing the blood flow of the scalp and boost hair growth. 

All these foods are good sources of protein that can help in boosting regrowth of hair. 

Vitamins for Boosting Hair Growth 

Here are some best vitamins for preventing hair loss. 


Contains vitamin B7, which is relevant for cells within your body. The deficiency of biotin may lead to skin rashes, hair loss, and brittle nails. You may have a low level of it if you are breastfeeding or pregnant and taking some antibiotics. You can get enough amount of biotin by adding whole grains, meat, and egg yolks to your regular diet. 

Vitamin C

It is important for your gut to consume iron. Consuming foods rich in iron and vitamin C helps in better absorption of iron in that food. Good sources of Vitamin C are leafy greens, bell peppers, and citrus fruits. 


Zinc is an important vitamin as it helps in producing protein in your hair. You will have to consume enough amount to zinc throughout your diet because your body cannot produce it, so it is important to take it from different food supplements. 

Vitamin D

You may know that vitamin D plays a very vital role in your bones. However, do you know that deficiency of vitamin D may lead to hair loss? Though you can get it by exposure to sunlight, there are many people who can’t get the required vitamin D from the sun. You can get it by eating fish and having fortified milk.  

How Much Protein for Hair Growth

Your body can absorb around 8 to 10 grams of protein per hour. So usually, 30 grams of protein can be digested in 3 hours. Therefore, it is recommended to ensure a minimum intake of 100 grams of protein per day. If you consume more than the capacity of your body, then your body will expel it out as waste. 

Foods for Hair Growth and Thickness

A healthy diet can be beneficial for hair shiny and strong. If you are not required nutrients from your regular food, you might face hair loss. 

Essential fatty acids – omega-3s play a major role in your skin, nails, and hair. You should add omega-3-rich food to your diet, such as.

  • 1. Flaxseed oil, chia seeds, and canola oil. 
  • 2. Vegetables like Brussel sprouts, broccoli, and cauliflower. 
  • 3. Walnuts
  • 4. Tuna, salmon, and other types of fatty fish.
  • 5. Tofu and soybeans.

Lentils, peas, and beans – are good sources of protein, and as mentioned above, protein helps in boosting hair growth. Adding peas, beans, and lentils to your regular diet can be helpful in supporting your hair growth. Moreover, pulses can also be an alternative for ensuring the intake of protein. 

Fruits for hair thickness and growth 

Let’s see types of foods that can help in boosting the thickness and growth of your hair. 

  • 1. Strawberries 
  • 2. Bananas 
  • 3. Oranges 
  • 4. Apples 
  • 5. Guavas 
  • 6. Gooseberries 
  • 7. Papaya 

Top 5 foods to prevent hair loss

Let’s have a look at the five top foods that can help in preventing hair fall.

  • 1. Leafy greens 
  • 2. Fruits
  • 3. Seeds and nuts 
  • 4. Eggs 
  • 5. Fatty fish 

Vegetables for Hair Growth and Thickness

Vegetables beneficial for the growth and thickness of the hair are the following.

  • 1. Garlic 
  • 2. Tomatoes 
  • 3. Onions 
  • 4. Spinach 
  • 5. Beetroots 
  • 6. Sweet potatoes


It can be concluded that protein plays an important role in boosting hair growth. Moreover, including protein in your diet can help in increasing blood circulation to your scalp, which further boosts your hair growth.  

Frequently Asked Questions

How much protein do you need for hair growth?

It is recommended to ensure a minimum intake of 100 grams of protein per day.

Does protein really help hair?

A protein-rich diet is necessary for keeping your hair healthy and for preventing hair loss. 

What type of protein is best for hair growth?

Biotin and eggs (a great source of protein) are two major nutrients vital for boosting hair growth. 

How can I increase protein in my hair?

Coconut oil, argan oil, egg whites, and banana hair mask are helpful natural protein treatments for hair. 

What causes protein loss in hair?

The deficiency of protein in your diet may lead to hair loss. 

How can I thicken my hair?

A proper nutritious diet, olive oil, aloe gel, etc., can be helpful for increasing the thickness of your hair.

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