Beard Growth Foods
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Beard Growth Foods

Beard growth foods

Beard growth foods

Food is one of the most important things you can consume daily to achieve optimal health. On top of that, consuming the right foods can help you grow a beard. Beards are one of the most recognizable facial hair patterns in men, and there is a lot of research being done on the matter as far as where and how best to eat for beard growth. Here are some foods that can be included in your diet to nourish your beard and provide you with the nutrition it needs.

Here is a list of foods that can help facilitate beard growth.


The Mexican fruit, avocado, is used in salads, burgers, sandwiches, etc. Avocados. Avocados are filled with nutrients like vitamin B5, vitamin C, vitamin E, Biotin, and boron, all of which are essential for healthy beard growth.

Vitamin C is an antioxidant and protects cells from damage due to free radicals. It is also involved in collagen production and also plays a crucial role in iron absorption.


Nuts are loaded with healthy fat and minerals like zinc, boron. They are packed with beard growth nutrients like protein, vitamin E, vitamin B5, etc.

Almonds are rich in protein, iron, zinc, vitamin E, biotin, boron, etc.

Hazelnuts are loaded with proteins, iron, zinc, boron, vitamin C, Vitamin B5, etc.

Peanuts are full of protein, vitamin B5, vitamin E, biotin, etc

Boron is associated with testosterone increase and thereby also DHT levels.


Greek yogurt is rich in protein and can boost testosterone production. It is packed with vitamin B5, biotin, zinc, etc., which are necessary for hair and beard growth.

Biotin, famous for hair growth, plays a crucial role in strengthening keratin and speeding up hair production.


Fishes like tuna, salmon, etc., are rich in vitamin A, vitamin E, protein, iron, zinc, etc. 

Salmon is also packed with vitamins like vitamin B5, biotin, vitamin C. Vitamin A is an excellent antioxidant that works wonders for beard growth. It improves sebum production, cell production, and development which are necessary for healthy beard growth.


An excellent and pocket-friendly protein source, chicken is rich in vitamin A, vitamin B5, iron, zinc, biotin, etc.

Vitamin B5 is essential.

Iron has a critical role in haemoglobin synthesis. Haemoglobin in blood transports oxygen throughout the body and also helps in cell repairing. It also improves hair and beard growth. The deficiency of iron is associated with hair loss.

Beef Improve hair growth 

Beef is loaded with good beard growth, such as vitamin C, vitamin B5, zinc, iron, proteins, etc.

Vitamin B5 helps metabolize food and has a role in the pigmentation of hair, including the beard.

Zinc plays a vital role in increasing testosterone levels, and as we all know, DHT, the primary hormone responsible for beard growth, is DHT, a testosterone derivative. Hence it increases DHT levels also.


Most shelled seafood like oysters, shrimp, crab, lobsters is rich in protein, zinc, iron, etc.

Protein is an essential nutrient for a healthy beard you always look for—Keratin, a protein that forms a structural component of hair, beard, body hair, etc. Protein also increases testosterone levels which improves DHT levels. Protein deficiency could make your beard dry, brittle, and prone to breakage.


Chickpeas are rich in protein, iron, vitamin B5, vitamin C, Vitamin A, vitamin E, and zinc.

Vitamin E is a good antioxidant that protects cells from damage caused by free radicals. Vitamin E is associated with hair and beard growth.


Seeds are good sources of healthy fats and omega 3 fatty acids, essential for beard growth. 

Sunflower seeds are rich in proteins, vitamin B5, vitamin E, vitamin C, zinc, iron, and vitamin A. Pumpkin seeds are also rich in zinc, iron, protein, vitamin B5, vitamin C, etc. Sesame seeds are packed with biotin, vitamin B5, vitamin A, protein, and vitamin E


Chili peppers and bell peppers are the best sources of vitamin C, which protect cells, even beard follicles, from damage caused by free radicals. 

Bell peppers are also rich in vitamin A, vitamin E, vitamin B5.


From french fries to a baked potato, no matter how you cook, potatoes always taste good. It contains many beneficial nutrients for beard growth like iron, vitamin C, antioxidants, and proteins.

Fruits for beard growth


Filled with beard growth nutrients, strawberry is not a fruit preferred or known for beard growth. Packed with vitamin A, biotin, vitamin C, boron, vitamin E, vitamin B5, etc. 


Citrus fruits are the best sources of vitamin C among fruits. They are also rich in biotin, vitamin B5, vitamin A. Add them to your diet as a snack or include them in your meals like pancakes, etc.


The delicious summer fruits are very beneficial for healthy beard growth. Packed with antioxidants like vitamin C and vitamin A, it protects hair follicles from free radical damage. It is also rich in minerals like zinc, iron which are also beneficial for beard growth by increasing testosterone levels and improving blood circulation.


Packed with a healthy dose of potassium, boron, biotin, vitamin B5, and Vitamin C, all of which are beneficial for beard growth. They are available all around the year. Take it as a snack or include them in your dessert treats or salads; bananas will help you reach your beard goals.

Take Away

Proper nutrition is essential for healthy beard growth. Beard growth foods, including vitamin C, vitamin B5, vitamin C, vitamin A, vitamin E, iron, boron, zinc, proteins, etc., benefit the beard in many ways. Protein helps maintain hair and beard structure, whereas vitamin C and vitamin A are excellent antioxidants that protect beard follicles from damage caused due to free radicals.

Minerals like zinc and boron increase testosterone levels and increase DHT levels, which is necessary for beard growth. Protein sources like chicken, eggs, fish, shelled seafood, nuts, citrus fruits, pepper, potato, etc., are very beneficial for beard growth. This article will give you a brief guide on foods to boost beard growth.