What Foods to Eat for Beard Growth

What Foods to Eat for Beard Growth

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Growing a beard is so much more than choosing the best beard oil products and practicing good beard care. Sure, each of these actions is a must-have asset for your beard game, but did you know that your eating habits can take your beard to the next level or sabotage your efforts? 

Eating the wrong foods may lead to a patchy beard or worse...beard and hair loss, but eating foods such as fruits and vegetables will produce powerful results, delivering optimal growth and thickness.

Here are some of the best foods to eat for beard growth:


Let’s start with carrots. This vegetable may not be a fan-favorite, but they contain vitamin A. Vitamin A is essential for hair growth, repair, and it supports sebum production, which can serve as a natural moisturizer for your beard. 

Dark Chocolate

Your beard wants a steady supply of blood flow, oxygen, iron, copper, zinc, antioxidants, and vital nutrients to give you the results you are seeking. Dark chocolate offers multiple benefits for your beard. Dark chocolate improves cell growth, charges your metabolism, and blood flow to your skin, which in turn enhances the rate at which your beard grows. Without these nutrients, your beard will not thrive. 


Eggs are an amazing source of biotin and protein, two primary ingredients that can get you moving on growing a beard. They can help to strengthen the structure of your beard and add volume, generating thickness. Eggs can help you regain control off shedding, thanks in part to their capacity also to improve the roots of your beard. 

Chili Peppers

If you like to keep your cuisine spicy, you may want to stir in a few chili peppers for extra kick and yes, to help grow your beard. Chili peppers help to fight free radicals, which can break down the structure of your beard. These peppers contain vitamin C and can help your body with the absorption of iron.  Never underestimate the importance of iron because it is essential for transporting oxygen throughout your body and helping you grow a beard.

Greek Yogurt

Greek yogurt is probably not in your top ten list of foods to grow a beard, but it just might be time to move it to the top of your list. Greek Yogurt contains protein, which serves as a vital piece of the puzzle for hair structure. It’s packed with an ingredient known as pantothenic acid or vitamin B5, a critical element that promotes circulation and blood flow beneath the surface of your skin. A prerequisite for growing a beard is to establish and maintain healthy blood flow. It’s the same principle as growing hair on your head. Without adequate blood, the hair growth cycle will stop in its tracks, leaving you frustrated with poor results.


Walnuts, Brazil nuts, peanuts, and almonds are a healthy snack, but did you know they may provide you with another option for enhancing your beard growth efforts? Nuts are full of nutrients that create a favorable environment for beard growth, including selenium and biotin, which can slow the pace of a thinning beard and prevent further hair fall. Several studies show that careful consumption of selenium (no more than 400 mcg per day) can stimulate hair growth, due to its vital role in the hair growth cycle.

Nuts also contain Vitamin E. Vitamin E is excellent when used in beard oil for sensitive skin, and it can help to spare your beard from unnecessary sun damage. Too much ultraviolet exposure can breakdown the structure and strength of your beard, leaving the hair fragile and prone to breakage. 


Good news! If you like chicken, then you’ll be happy to know that you should feel good about keeping it in your diet. Chicken and turkey, much like eggs, are fantastic for boosting the rate at which your beard grows. Poultry will not only support your beard growth goals but may help to protect you from hair loss. These birds are a healthy and powerful source of protein, which is particularly beneficial for hair elasticity.  


Fish like salmon and tuna contain an abundance of omega-3 fatty acids, which are not only an asset in helping to sustain your heart health, but they are also essential for beard growth and beard vibrancy. Omega-3s can help to combat inflammation and assist with opening up those hair follicles so that your beard can grow. These fatty acids are especially beneficial for skin in that they protect you from having to deal with dry skin that can produce embarrassing flakes.


Eat more shrimp! Like salmon, shrimp is another excellent source of omega-3 fatty acids that can support your endeavors to grow a beard. Also, shrimp is host to a few other beneficial nutrients like Vitamin D, iron, and zinc–all things that can help you to grow a beard.

Sweet Potatoes

Sweet potatoes are a healthy side dish alternative to white potatoes, but they are also another food that will help you to grow a beard. They contain an abundance of beta carotene, a nutrient that promotes healthy skin and hair growth. If your beard is looking a bit dull these days, the consumption of sweet potatoes regularly can help to restore the shine.

These are just ten of the best foods to eat to grow a beard. If your eating habits are not exactly where they need to be at this time, don’t sweat the small stuff. Start to change your diet by making a gradual change to your eating habits and supplementing vitamins for facial hair growth that you may be missing in your daily diet. Experts recommend that you pick a meal to begin adjusting your food choices as this will help to keep things a bit manageable.