Incorporating a variety of vegetables into your diet supports the scalp, nourishes hair follicles, and promotes smoother, healthier strands from within. Whether you’re dealing with hair thinning or simply aiming for better hair growth, the right vegetables can make a noticeable difference over time.
While vegetables are often praised for supporting weight management and overall health, they also play a valuable role in hair care. Rich in essential nutrients like vitamins, minerals, and fiber, vegetables can help improve hair strength, texture, and thickness.
Things to Know Before Starting Your Hair Care Routine
Before diving into the best tips and vegetable-based treatments for hair health, here are a few important points to keep in mind. These basics will help you get the most out of your routine and ensure your hair absorbs all the nutrients effectively.
- Clean, damp hair absorbs nutrients better than dry, dirty hair
- Washing your hair before applying a mask may seem tedious but helps maximize results
- Salons typically wash your hair first for this very reason—it prepares your strands for treatment
- Use warm water to open up hair and scalp pores before applying any treatment
- Rinse with cold water afterward to seal the cuticles and lock in moisture
- Avoid hot water, as it strips natural oils and reduces your hair’s elasticity
- Some vegetables may leave a lingering smell—use a fragrant conditioner afterward to mask it
- Allow any hair mask to sit for at least 30 minutes to ensure it penetrates properly
- Do not leave a mask on for too long, as it may start to draw moisture out once it dries
Following these simple guidelines can help improve the effectiveness of your natural treatments and leave your hair looking its best.
Vegetables That Support Hair Growth Naturally
1. Spinach
Spinach is a top pick when it comes to vegetables that promote hair growth. It’s loaded with iron, zinc, fiber, and other important vitamins. A deficiency in iron and zinc is often linked to hair thinning, making spinach a must-have for maintaining strong and thick strands.
2. Carrots
Carrots are a rich source of biotin (Vitamin B7), which is crucial for encouraging hair regrowth and strengthening the roots. They also contain beta-carotene, which converts into Vitamin A, promoting overall scalp health.
Boil and blend carrots using the same water they were cooked in. Apply the paste to your scalp, leave it on for 30 minutes, and rinse. This helps reduce hair fall and supports healthy regrowth. Blogger Fisayo Adeyemi shared her experience using carrot oil, noting visible improvements in hair texture and growth.
3. Onions
Onions are rich in biotin, zinc, and iron—all essential nutrients for healthy hair. In addition to promoting hair growth, onions may also help reduce premature graying. Onion juice is often used in natural remedies to improve scalp health and increase hair volume.
4. Sweet Potatoes
Sweet potatoes are full of beta-carotene, which your body converts into Vitamin A. This nutrient plays a key role in cell repair and helps in strengthening hair follicles. Regular consumption of sweet potatoes can help support a healthier scalp and stronger strands.
5. Tomatoes
Tomatoes contain lycopene, a powerful antioxidant that helps cleanse the scalp of impurities. They may also enhance hair shine and softness. You can eat tomatoes raw or apply fresh pulp directly to the scalp for topical benefits.
6. Beetroots for Hair Growth
Beetroots are rich in lycopene, which helps increase the rate of hair growth. Most red vegetables, including beets, contain nutrients that stimulate hair follicles and improve overall scalp circulation.
7. French Beans for Hair Growth
French beans are one of the richest plant-based sources of Vitamins A and E. These vitamins contribute to improved hair texture and volume while also helping to delay graying.
8. Green Chili
Green chilies are high in keratin and Vitamin E. They promote hair growth by stimulating the scalp and supporting the regeneration of hair follicles. They also assist in repairing damaged cells on the scalp.
9. Orange Vegetables for Hair Growth
Orange and yellow vegetables are packed with beta-carotene, which helps reduce breakage and supports longer, healthier hair. Vegetables like orange bell peppers are excellent sources of these compounds.
10. Cucumber for Hair Growth
Cucumber is a hydrating vegetable known for promoting scalp health. You can blend fresh cucumbers into a paste and apply it to your scalp as a cooling mask. For a thicker consistency, consider mixing in some fenugreek powder.