Hair growth comes from many factors, some hereditary and uncontrolled and then others completely controlled by the individual. There are in fact some foods that you can eat that will promote hair growth and/or help you grow out hair faster.

Alternatively, a diet that lacks the right nutrients can in fact lead to hair loss. In order for your hair to look strong and healthy, your diet certainly plays a part. Aren’t you curious? Here are the best types of food good for hair growth to keep your strands healthy.

1. Seeds

Seeds have a large amount of nutrients to them with few calories. Vitamin E, zinc, and selenium exist in sunflower seeds, flax seeds, and chia seeds – all helpful to promoting hair growth. Seeds also contain a high amount of omega-3 fatty acids. In fact, seeds contain more omega-3s than fish do. A mix of seeds are easy to toss in a dressing, a salad, in yogurt, or simply eaten by the handful.

2. Fatty fish

When it comes to food good for hair growth, Omega-3 fatty fish have a strong correlation. In fact, even those taking supplements of these fatty acids are shown to reduce hair loss and increase hair density according to study. In women with thinning hair, fatty fish has been shown in particular to produce positive results. In addition to these omega-3s, when you have the fish as opposed to the supplement, you’re also getting protein, selenium, vitamin D3 and B, and other nutrients.

3. Sweet peppers

Sweet peppers are a source of vitamin C which is a key ingredient to promoting hair growth. A yellow pepper in fact contains more than 5 times the amount of vitamin C as an orange. This vitamin’s known to promote collagen production which strengthens hair strands, is a strong antioxidant, and also pair well with the vitamin A content you’ll find in sweet peppers. On a hair growth or anti-hair loss diet, these are perfect to add to a sandwich or salad for some added crunch!

4. Berries

Berries are filled with compounds and vitamins promoting hair growth, including vitamin C, antioxidants which protect damage from harmful molecules known as free radicals, and more. Berries help the body absorb iron, produces collagen, and will work to prevent hair from being rendered brittle and breaking.

5. Oysters

Oysters are one of the best sources of zinc, a mineral to help in hair growth and repair. A lack of zinc has been associated with telogen effluvium, a common form of hair loss caused by lack of nutrients. Please note that too much zinc can also cause hair loss. Thereby, one must be careful. A zinc supplement works well at reversing deficiencies like this however oysters are a natural source of the mineral, providing it in small yet healthy doses.

6. Sweet potatoes

Sweet potatoes are infused with beta-carotene, a compound that converts into vitamin A. A sweet potato of average size contains enough beta-carotene to provide more than 4 times your daily vitamin A needs. In studies, vitamin A has been shown to speed up hair growth and even produce thicker hair while preventing hair follicles from regressing.

7. Eggs

In eggs, you get protein and biotin – both of which are known to promote hair growth. In fact, protein is a necessity for hair growth as the follicles are made predominantly of exactly that – protein. Biotin is also essential in producing keratin, another hair protein. Biotin deficiencies are uncommon as long as a person’s on a balanced diet. Eggs are also filled with zinc and selenium, assisting further with hair growth.

8. Avocados

Avocados are an optimum source of healthy fats and are packed with vitamin E. This is an antioxidant that combats oxidative stress, similar to vitamin C. One study in particular analyzing individuals with hair loss experienced a rise in hair growth on average 34.5% after eight months taking a vitamin E supplement. So ultimately you’re getting high amounts of vitamin E as well as essential fatty acids which further help to protect against the possibility of hair loss.

9. Spinach

Spinach is a food good for hair growth, packed with folate, iron, vitamin A, and vitamin C which all lends itself to hair growth. The vitamin A helps the skin glands produce sebum which moisturizes the scalp. As a source of plant-based iron, spinach is almost an essential for hair. The iron helps red blood cells carry oxygen throughout the body, fueling a faster metabolism and assisting with hair growth and repair.

10. Nuts

Nuts are a tasty treat, easily consumed, and a single ounce contains 37% of your daily vitamin E needs. Nuts are also known to contain B vitamins, zinc, and fatty acids – all of which links to protection against hair loss. They’ll also deliver to you reduced inflammation and a lower risk of heart disease. All in all, there’s no reason not to up your increase of nuts. Almonds and walnuts particularly are affordable, easy to find, and pack the punch you’re expecting.