Which food increases beard growth?


You've heard of "hair foods" and "skin foods". You might even have a few food-based beauty secrets of your own. Now, imagine if you could include these items in your diet every day to make sure that your hair is strong and healthy. We'll call this beard food. What exactly is beard food? It's the kind of thing that helps to keep your skin and hair healthy (and not just for facial hair). Beard food can be found in many different types of foods, from vitamins to minerals like zinc and iron.


Biotin is a B-complex vitamin. It is found in whole grains, nuts, beans and eggs. It helps with the metabolism of fats and proteins. Biotin also helps with the metabolism of carbs.

A study done at Brunel University London showed that biotin supplementation can result in increased hair growth after just three months of use.

Spinach and broccoli

Spinach and broccoli, for example, are rich in vitamins A and C which are good for your hair. They also contain iron, which is essential for the production of hemoglobin in red blood cells that delivers oxygen to your follicles. The low-calorie and fat content of spinach and broccoli makes them great food choices for beard growth as well.


Fish, namely salmon and tuna, is rich in the fatty acids omega-3s. These are known to reduce inflammation and can help with beard growth by reducing redness and swelling. The good news is that these fish also contain vitamin D which promotes healthy skin cell production. This can help you grow a thicker beard faster than it would otherwise grow.

Fish is also a great source of protein, which is essential for muscle growth as well as hair growth. The fact that fish contains iodine doesn’t hurt either! Iodine plays an important role in thyroid function – if you don't have enough iodine available, your hormones will be thrown off balance causing symptoms such as hair loss or slow-growing beards (both very unattractive).

Citrus, berries, and tomatoes

  • Citrus fruits: Citrus fruits, like oranges and lemons, are rich in vitamin C. Vitamin C is essential for the body to produce essential oils that keep your skin healthy and moisturised. It also helps prevent dry skin conditions like eczema and dermatitis. The vitamin A content of citrus fruits is good for hair growth as well; it keeps your scalp from becoming dry or flaky, which can make hair look unhealthy (or even fall out). Since vitamin A isn't stored by the body for very long, you'll want to consume it regularly in order to reap its benefits.

  • Berries: Berries contain antioxidants that fight off free radicals—byproducts of cellular respiration that can damage cells—and help promote healthy growth of tissues such as hair follicles. Blueberries and strawberries contain compounds called anthocyanins which have been shown to speed up wound healing rates by 50%. Acai berries are particularly rich in antioxidants due to their high concentration of anthocyanins; they're also one of only a few foods that contain chlorogenic acid (an antioxidant).

Eggs and nuts

Eggs and nuts are both great sources of biotin, zinc, vitamin E and other essential nutrients. Biotin is a water-soluble B vitamin that helps with energy production and nutrient absorption. It's also necessary for proper hair growth and helps prevent brittle nails. Zinc deficiency can lead to loss of hair color, dry skin and dandruff. Nuts are particularly high in this mineral (at least 15 mg per ounce) along with other important vitamins such as vitamin E (1 mg per 1/2 cup), which helps prevent cell damage caused by free radicals in the body.

Your diet should include foods from all food groups daily but you'll want to focus on these specifically when trying to grow your beard out:

Oysters and chickpeas

Oysters and chickpeas

Yes, you read that right. Oysters are high in zinc, which is good for hair growth. Chickpeas contain protein and iron, both of which are essential nutrients for healthy hair growth. Other foods that help with hair growth include eggs, nuts, and fish (like salmon).

What foods are good for your skin and hair?

There are many foods that promote healthy hair growth. They contain biotin, which is an essential vitamin for the production of keratin, a protein found in skin and hair. Biotin also helps maintain the skin's moisture levels by preventing water loss through sweat glands. The following foods include biotin:

  • Eggs

  • Almonds

  • Avocado

  • Fish oil supplements (but don't overdo it)


There are a lot of foods that can help you grow your beard faster and healthier. We hope this article has given you some ideas on what to add to your diet so that it will give you the best results.