Your hair needs vitamins, minerals, and antioxidants to stay strong and keep growing. Fruits cannot fix all hair problems. But eating a variety of fruits can help prevent nutrient deficiencies that may cause hair thinning or slow growth.
A 2018 study found strong evidence that the Annurca apple from Southern Italy can support hair growth. It contains procyanidin B2, an antioxidant that:
- Boosts keratin (the protein that forms hair strands)
- Keeps your hair strong and thick
- Helps your hair stay in the growth phase longer
Berries help hair growth because they give you:
- Antioxidants (anthocyanins, flavonoids, and polyphenols)
- Vitamin C
- Folate (strawberries are a rich source)
Vitamin C helps your body make collagen, a protein that keeps hair strands strong. It also helps your body absorb iron, improving blood and oxygen to your hair roots.
Combined, the nutrients in berries:
- Help your hair stay in the growth phase longer
- Reduce hair breakage and thinning
- Reduce shedding due to low iron
Avocados contain many beneficial compounds that support hair health, such as:
- Amino acids (cysteine and proline): Amino acids are the building blocks of protein. Amino acids found in avocados help build up keratin and collagen around hair roots.
- B vitamins (folate and pantothenic acid): B vitamins support hair follicles during the growth phase and help your body make keratin.
- Healthy fats (oleic acid): Fats from avocados help moisturize your scalp and improve vitamin absorption.
- Vitamin E: This acts as an antioxidant, protecting against oxidative stress.
Eat avocados fresh or use them as a scalp mask for direct hair and scalp nourishment.
Guava is a tropical fruit with green or yellow skin and pink or white flesh filled with tiny edible seeds.
Guava contains nearly five times the vitamin C of an orange. Vitamin C helps your body make collagen and absorb iron, lowering the risk of breakage and iron-deficiency hair shedding (telogen effluvium).
Guava also has antioxidants like:
- Beta-carotene and lycopene (these give pink guava its color)
- Quercetin
- Rutin
You can eat the skin, flesh, and seeds, or slice it like an apple. Some people also use guava leaves in scalp rinses or masks.
Kiwi provides several compounds that can benefit hair health, including:
- Antioxidants: Beta-carotene, lutein, and polyphenols help protect your hair from oxidative stress.
- Folate: Gold and green kiwifruit are both rich in folate, which helps your body make new hair cells.
- Vitamin C: Kiwi gives you more vitamin C than oranges. This helps your body make collagen and absorb iron, which strengthens hair strands, improves blood flow, and reduces shedding.
Papaya stands out for hair health because it is rich in:
- Antioxidants (lycopene, quercetin, and rutin)
- Beta carotene (a pigment that gives papaya its orange or yellow color)
- Folate (vitamin B9)
- Papain enzyme
- Vitamin A
- Vitamin C
Papaya is one of the richest fruit sources of folate. Folate helps your body make new hair cells, promoting hair growth and reducing shedding.
Vitamin A helps your scalp produce natural oils, keeping it moisturized. Your body can also convert beta carotene from papaya into vitamin A when it needs to.
Papain is an enzyme unique to papaya, but it works best for hair health when applied to your scalp. It breaks down dead skin and excess oil, keeping your scalp clean and your follicles clear. This makes it easier for your hair to grow and stay thick.
Citrus fruits like oranges, lemons, and grapefruits stand out for their folate and vitamin C content. These nutrients help with hair growth because:
- Folate helps support new hair growth
- Vitamin C helps build collagen, keeping your hair strong
- Vitamin C increases iron absorption, reducing the risk of hair shedding
- Vitamin C acts as an antioxidant, protecting hair follicles from oxidative stress
Pomegranates are red fruits with arils (seeds) that you can eat by themselves or add to salads and yogurt bowls. They are rich in antioxidants like:
- Anthocyanins (give pomegranates their red color)
- Ellagitannins
- Punicalagins
Together, the antioxidants in pomegranates help hair growth by:
- Helping your hair stay in the growth phase longer
- Reducing damage linked to thinning
- Supporting healthy blood flow to your scalp and hair follicles
Bananas provide a small amount of biotin, a vitamin your body uses to make keratin. Low biotin levels can cause thinning or shedding, so even small dietary sources help. Foods like eggs and beef liver offer more biotin, but bananas can contribute to your intake and are an easy addition.
Mangosteen has a deep purple shell with white segments inside. These white parts are rich in xanthone antioxidants, which have anti-inflammatory properties that can soothe the scalp and protect against damage.
Since mangosteen is native to Southeast Asia, it may be easier to find it frozen or in powder form to add to your smoothies.
Fruits do not cure hair loss, but eating two to three servings of a variety of fruits each day gives you nutrients that help your hair stay in the growth cycle longer.
Experts recommend a food-first approach rather than supplements unless your provider confirms you have a nutrient deficiency. Taking too many supplements, especially vitamin A, may cause hair loss.
Try to choose fresh or frozen fruits whenever possible. Dried and juiced fruits often have more sugar, and fruits that are overly cooked can lose important nutrients.
Hair grows slowly, about half an inch each month. It may take three to six months to notice changes. See a healthcare provider if it persists despite dietary changes or if you have fatigue, scalp irritation, or period changes. They can help you identify any underlying genetic or medical causes.
