Afro Hair Growth Tips That Actually Work: Part 3

Feed Your Body, Feed Your Hair

Let’s get one thing straight: your hair is made of protein, supported by vitamins, minerals, and healthy fats. If your diet is full of ultra-processed snacks, your body doesn’t get the building blocks it needs to produce strong, healthy strands.

Eating fresh, seasonal fruits and veg isn’t just cheaper (your wallet will love it) — it’s also richer in nutrients because they’re harvested in their natural rhythm. Think vitamin C for collagen production, iron for oxygen supply, zinc for scalp health, and biotin for growth support. Seasonal eating also supports sustainable farming and a healthier planet 🌱

Choosing organic and unprocessed foods means fewer chemical additives and more real nourishment for your body. And when your body’s thriving, your hair has the foundation it needs to flourish.

Remember: hair growth isn’t just about what you slap on your scalp — it’s about what you put in your body because, say it with me, "hair grows from the inside out".

Your hair is what you eat. Literally. If your diet lacks the foundational nutrients mentioned above, your strands will struggle to grow strong and healthy. They will be prone to breakage and be prone to breakage.

And if we’re talking hair growth, embracing African & Caribbean foods adds even more nourishment — with cultural heritage and flavour that your hair and taste buds will thank you for. Does it not blow your mind that a lot of our fruits and veg show up on several "super-food" lists? Does me! 🤯

Key Nutrients for Hair Growth & Where to Find Them

Protein (building block of hair keratin)

• Eggs, chicken, fish, dairy.

• Lentils, jugo beans (nyimo/indlubu) chickpeas, beans, gungo peas, black-eye peas.

• Saltfish, goat, chicken, eggs, ackee.

Iron (oxygenates follicles)

• Red meat, chicken, turkey, fish.

• Lentils, spinach, pumpkin seeds, quinoa, black-eyed peas, kidney beans (vegetarians & vegans — pair with vitamin C for absorption).

• Ackee, callaloo, pumpkin leaves, dried greens, spinach, horned melon, wild loquats (mazhanje).

Vitamin C (boosts collagen, improves iron absorption)

• Oranges, strawberries, kiwis, bell peppers, broccoli, kale, okra.

• Guava, pawpaw (papaya), mango, horned melon (magaka).

Zinc (supports hair tissue growth)

• Oysters, beef, eggs (omnivores)

• Pumpkin seeds, cashews, chickpeas, lentils, dried greens

Biotin & Vitamin B Complex (stimulates growth)

• Eggs, salmon, chicken

• Almonds, sunflower seeds, mushrooms, nutritional yeast

• Breadfruit, ackee

Omega-3 Fatty Acids (nourish follicles)

• Salmon, sardines, mackerel

• Flaxseeds, chia seeds, walnuts, algae oil

• Callaloo

Science-Backed Food Combinations for Vegetarians & Vegans

For maximum absorption and effectiveness, here are some hair-friendly food combos —

1. Spinach + Bell Peppers

   • Iron + vitamin C = better iron absorption for healthy follicles.

2. Lentils + Lemon Juice

   • Plant-based protein + vitamin C boosts keratin production and hair growth.

3. Chickpeas + Tahini

   • Zinc + healthy fats = scalp nourishment and stronger hair shafts.

4. Quinoa + Pumpkin Seeds

   • Complete plant protein + zinc = optimal support for hair tissue growth.

5. Chia Seeds + Berries

   Omega-3 + vitamin C = reduced inflammation and healthier follicles.

Afro-Caribbean Combo's

1. Callaloo + Bell Peppers

   • Iron + vitamin C = stronger follicles and improved absorption.

2. Black-eyed Peas + Lemon Juice or Citrus Fruit

   • Plant-based protein + vitamin C = maximised keratin production.

3. Pumpkin Leaves (Callaloo) + Coconut Oil

   • Iron + healthy fats = nourished scalp and stronger strands.

4. Breadfruit + Pumpkin Seeds

   • Complex carbs + zinc = sustained energy and follicle growth support.

5. Ackee + Spinach or Dried Greens

   • Protein + iron + vitamins = complete nourishment for hair growth.

Some Seasonal Inspiration

Eating seasonally means fresher produce at peak nutrients. Here are examples that work beautifully for UK kitchens while honouring Afro-Caribbean traditions:

• Spring: asparagus, strawberries, spinach, peas, callaloo, spring onions, okra

• Summer: blueberries, raspberries, courgettes, tomatoes, mangoes, pawpaw

• Autumn: apples, pumpkins, carrots, kale, breadfruit, pumpkin leaves

• Winter: citrus fruits, leeks, cabbage, parsnips, callaloo, carrots, yam

💡 Pro Tip: Aim for a rainbow plate. Colourful vegetables and fruits give you a wide range of vitamins, minerals, and antioxidants your hair needs to thrive — and eating with your cultural roots in mind makes the process even richer.

Takeaway (the healthy kind😁)

Healthy hair starts from within — with what you put on your plate, not what you put on your scalp! Whether you’re vegetarian, vegan, or omnivore, embracing seasonal produce and African & Caribbean foods gives you delicious, cultural, and nutrient-rich ways to nourish your strands.

By combining these foods wisely — with a focus on protein, iron, zinc, biotin, vitamin C, and healthy fats — you give your hair the fuel it needs to grow strong, shiny, and resilient. This tip is not entirely free but as we pay for food anyway, lets pay for better quality and spend less on topical solutions!