Dietary habits greatly influence hair growth. To promote faster and healthier hair growth, you should include these foods in your diet.

Black Beans
Black beans are a food rich in essential nutrients for hair, such as iron, folate, and biotin (vitamin B7). 100 grams of black beans can provide 14% of the daily iron requirement for women and 10% for men. Additionally, black beans are high in protein, manganese, and saponins, which help prevent hair aging, and reduce the risk of premature graying.

Black Sesame Seeds
Black sesame seeds contain a high amount of unsaturated glycerides. They also contain linoleic acid, palmitic acid, biotin, and other nutrients, all of which help improve hair loss, prevent brittle, dry, and breakable hair, and reduce premature graying.

Walnuts
According to Traditional Chinese Medicine, walnuts help improve blood circulation and promote hair growth. Modern science shows that walnuts are rich in B vitamins, vitamin C, protein, fats, carotene, carbohydrates, and other essential minerals. These nutrients improve blood circulation, strengthen muscles, and stimulate hair growth. Walnuts are often recommended for people experiencing premature graying.

Dark Green Leafy Vegetables
Dark green leafy vegetables are an essential part of any daily diet. Common vegetables such as spinach, broccoli, and okra are rich in vitamins A, C, B, and iron. These nutrients help stimulate hair follicles to produce oils that nourish and maintain the natural state of hair strands. The folic acid (vitamin B9) content in dark green leafy vegetables is also high, which helps slow down the aging process and reduce premature graying. The iron content in these vegetables helps maintain the vitality of hair, limiting hair loss and discoloration.

Bell Peppers
A yellow bell pepper can provide 456% of the daily vitamin C requirement for women and 380% for men. Vitamin C plays an important role in boosting collagen production, which keeps hair strong and less prone to breakage. Additionally, bell peppers contain antioxidants that help protect hair from oxidative stress, preventing hair loss and premature graying.

Oysters
Zinc deficiency is one of the causes of Telogen hair loss (hair loss after a period of stress) and can also lead to an increase in premature graying, as well as a weakened immune system. Adding zinc to your diet can help prevent hair loss caused by zinc deficiency. Oysters are a food rich in zinc, which you can include in your daily meals.

Sweet Potatoes
Sweet potatoes are rich in beta-carotene (a precursor to vitamin A) and vitamin A. These nutrients help stimulate hair follicles, promote new hair growth, and reduce dullness in hair color.