Whether you're recovering from summer damage or getting ahead of the cooler, drier months, fall is the perfect time to reset your hair care routine. While serums and masks have their place, the real hair magic often starts in the kitchen. What you eat plays a huge role in how your hair grows, feels, and shines.
Luckily, fall is packed with hair-friendly ingredients. These seasonal superstars are loaded with the nutrients your scalp and strands need to grow stronger, healthier hair from root to tip. Here's what to look for next time you're restocking your fridge.
Foods That Boost Hair Growth
1. Pumpkin: The Hair MVP
Pumpkin is more than a cozy autumn flavor—it’s a powerhouse of hair-loving nutrients. Rich in vitamin A, this autumn classic helps the scalp produce sebum. That’s your hair’s natural moisturizer and shine-booster. Pumpkin also delivers zinc, which is crucial for tissue growth and repair, including the cells that support your hair follicles.
Pumpkin is also a great source of antioxidants, which help protect your scalp and strands from stress and inflammation. And if you're looking for a bonus? Pumpkin seeds are packed with omega-3 fatty acids and magnesium—two more essentials for healthy hair.
2. Sweet Potatoes: Nature’s Deep Conditioner
Sweet potatoes are loaded with beta-carotene, which your body converts into vitamin A. This nutrient not only helps hydrate your scalp but also supports new cell growth—aka stronger, more resilient strands.
Beta-carotene also acts like an internal sunblock for your hair, protecting it from environmental stress. Pair that with sweet potatoes’ fiber and vitamin C, and you’ve got one seriously underrated hair booster.
3. Brussels Sprouts: Small But Mighty
Brussels sprouts may not get the love they deserve, but your hair definitely appreciates them. These little green gems are high in vitamin C, which your body uses to create collagen—a key protein that helps maintain your hair’s structure and strength.
Vitamin C also enhances your body’s ability to absorb iron, another essential for strong, rooted hair. Low iron is one of the most common reasons for thinning or excessive shedding, so boosting your intake naturally with fall foods like Brussels sprouts is a win.
4. Apples: A Scalp’s Best Friend
An apple a day might not grow your hair overnight, but it does support a healthy scalp. Apples are full of antioxidants that protect against free radical damage, which can age your scalp and weaken follicles.
They’re also rich in soluble fiber, which helps improve blood flow. Better circulation means more nutrients get to your roots, helping to stimulate growth. And since apples are in season during the fall, it’s the perfect time to work them into your daily routine.
5. Spaghetti Squash: Light, Bright, and Full of Nutrients
Spaghetti squash is a seasonal favorite that’s low in calories but big on benefits. It’s packed with B vitamins, including folate, which supports healthy cell turnover in your scalp. That means better hair growth and stronger strands.
It also contains manganese and vitamin C, which help protect against breakage and keep your hair looking smooth and shiny. Its mild, buttery texture makes it a great substitute for pasta or a base for hearty fall bowls. Hair win, dinner win.
6. Lentils: The Plant-Based Powerhouse
Lentils are tiny but packed with hair-strengthening essentials like protein, iron, and folate. Iron helps red blood cells deliver oxygen to your scalp, keeping hair follicles healthy and active. Folate is key for cell regeneration, while protein strengthens the strands you already have.
If you’re vegetarian or just cutting back on meat, lentils are one of the best ways to make sure your hair isn’t missing out on these vital nutrients. They're also incredibly versatile—toss them in soups, stews, salads, even tacos.
7. Carrots: Bold Color, Bold Benefits
Carrots are high in beta-carotene, another nutrient your body turns into vitamin A. That vitamin A works double-time for your hair—it helps maintain a moisturized scalp and encourages faster, healthier growth.
Carrots are also loaded with antioxidants that fight off scalp irritation and dryness, which can cause breakage and flakes. Add them roasted, raw, or blended into smoothies for an easy daily boost.
8. Nuts & Seeds: Tiny but Powerful
Almonds, walnuts, flaxseeds, and chia seeds are packed with good fats, protein, and minerals like zinc and selenium—all essential for keeping your hair healthy and strong.
Omega-3 fatty acids in particular help reduce inflammation in the scalp and promote stronger hair from the follicle up. These little guys are also full of vitamin E, which boosts blood flow to the scalp and improves shine and elasticity. Add them to yogurt, sprinkle on toast, or keep a stash in your bag for a snack with real benefits.
9. Dark Leafy Greens: Hair Fuel in Every Bite
Spinach, kale, and Swiss chard are rich in iron, magnesium, and vitamins A and C—all essential for hair growth. These leafy greens help oxygenate the scalp and keep your roots strong and nourished.
Vitamin C in greens also supports collagen production and boosts iron absorption, while vitamin A encourages sebum production to keep your scalp naturally moisturized. Try them sautéed, raw, blended, or baked into chips. Whatever gets them in your system.
10. Cinnamon: The Flavorful Scalp Booster
Cinnamon doesn’t just make your latte taste better. It helps increase blood flow to the scalp, which means more nutrients are delivered to your hair follicles where growth begins.
It’s also loaded with antioxidants and has antimicrobial properties, making it a great ingredient for overall scalp health. Just a sprinkle in your oats, smoothies, or roasted veggies can make a difference over time.