Do Lentils Make Your Hair Grow Faster and Healthier?

January 7, 2026 •

2 min read

According to the Wimpole Clinic, lentils are among the best foods for hair growth, especially for vegetarians and vegans. These tiny legumes are packed with essential nutrients like protein, biotin, and iron, all vital for hair health, prompting the question: do lentils make your hair grow?

Quick Summary

Lentils contain essential nutrients like protein, biotin, iron, and folate that nourish hair follicles, support healthy cell growth, and strengthen hair strands. These components help prevent hair loss and improve overall hair health, making lentils a beneficial addition to a balanced diet for hair growth.

Key Points

Nutrient-Rich Profile: Lentils are packed with protein, iron, biotin, and folate, all of which are essential for supporting hair growth and strength.
Iron is Crucial: The high iron content in lentils helps carry oxygen to the hair follicles, preventing hair loss associated with iron deficiency.
B-Vitamins for Growth: Biotin and folate in lentils support keratin production and cell renewal, which are vital processes for healthy hair development.
Plant-Based Power: For vegetarians and vegans, lentils serve as an excellent plant-based protein source to prevent protein deficiency, which can cause hair loss.
Variety is Key: Different types of lentils offer varying nutrient concentrations, so including a mix, such as red, green, and black lentils, provides a wider range of benefits.
Holistic Approach: While beneficial, lentils work best as part of a balanced diet and healthy lifestyle, not as a standalone solution for hair growth.

Understanding the Nutritional Power of Lentils

Lentils are rich in essential vitamins and minerals that benefit overall health, including hair health. While no single food guarantees rapid hair growth, the nutrients in lentils support a healthy scalp and strong hair. Hair is primarily protein (keratin), so a protein-rich diet is crucial, and lentils are an excellent plant-based source.

The Critical Role of Iron and Oxygen

The high iron content in lentils is significant. Iron is vital for red blood cells that transport oxygen, including to hair follicles. Lack of oxygen can hinder hair growth and lead to loss. Iron-deficiency anemia is a known cause of hair shedding. Lentils, especially red and brown varieties, provide non-heme iron; consuming them with Vitamin C sources enhances absorption.

Biotin and Folate: B-Vitamins for Hair Health

Lentils contain B-vitamins like biotin (B7) and folate (B9). Biotin supports amino acid creation, building blocks of protein, important for hair strength. Folate aids in cell renewal and the growth of healthy tissues like hair. By supporting scalp cell renewal, folate contributes to continuous hair growth.

Lentils vs. Other Hair-Boosting Foods

Lentils are part of a larger group of foods that promote hair health. A balanced diet incorporates various sources.


Nutrient	Lentils	Salmon	Spinach	Eggs
Protein	High	Very High	Medium	Very High
Iron	High (Non-Heme)	High (Heme)	Very High (Non-Heme)	High (Varies)
Biotin	Good Source	Good Source	No	Excellent Source
Zinc	Good Source	High	Good Source	High
Folate	Excellent Source	Good Source	Excellent Source	Good Source

Each food offers distinct benefits. Salmon provides heme iron and Omega-3s. Spinach is rich in iron and folate. Combining these foods provides comprehensive hair support.

Different Lentils, Different Benefits

Different lentil types have slightly varied nutritional profiles. Green lentils are high in protein and iron, beneficial for general growth. Red lentils offer more biotin and zinc, supporting strength and thickness. Black lentils are rich in antioxidants, iron, and folic acid, helping maintain a healthy scalp and potentially preventing premature hair loss.

The Best Ways to Incorporate Lentils for Hair Health

Eating lentils is the best way to get their benefits. Add them to:

Soups and Stews: A warm, nutrient-dense option.
Salads: Fresh, and sprouting can boost nutrients.
Curry (Daal): A flavorful dish often with beneficial spices.
Other Meals: Mix into veggie burgers, tacos, or pasta sauce.

The Bottom Line: It's About a Holistic Approach

Lentils support hair growth but aren't a standalone solution. Healthy hair requires a balanced diet with various nutrient-rich foods, including other legumes, nuts, seeds, and leafy greens. Stress management and proper hair care, avoiding harsh treatments, are also vital. Focus on overall health for stronger hair, with lentils as a key component.

Conclusion: The Final Verdict

Do lentils make your hair grow? Yes, indirectly. By supplying protein, iron, biotin, and folate, lentils create an environment for healthy growth. They strengthen follicles, prevent breakage, and improve hair health. For vegetarians/vegans, lentils are crucial for these nutrients. Consistent consumption as part of a balanced diet maximizes their hair benefits.

Frequently Asked Questions

Lentils promote hair growth by providing key nutrients, primarily protein, iron, biotin, and folate. Protein is the building block of hair, while iron helps deliver oxygen to hair follicles. Biotin and folate assist in keratin production and cell regeneration, respectively.

All lentils are beneficial for hair, but different types offer varying concentrations of nutrients. Red lentils are high in biotin and zinc, while green and black lentils provide robust protein, iron, and folic acid, which is excellent for overall hair health.

Eating lentils is more effective for hair growth than applying a hair mask. Consuming them ensures the body receives the necessary nutrients internally, supporting the hair follicles from within. External applications can offer some benefits but don't address nutritional deficiencies.

Yes, iron deficiency can significantly affect hair growth. Iron is necessary for red blood cells to transport oxygen to hair follicles. A deficiency can lead to anemia, which often manifests as hair loss and brittle nails.

Incorporating lentils into your diet regularly, a few times a week, is a great strategy. Consistency is more important than quantity in a single meal. A balanced diet including lentils and other nutrient-rich foods will yield the best results over time.

Yes, lentils can help prevent hair loss, especially if it's related to nutritional deficiencies. They provide protein to strengthen hair and iron to support oxygen delivery to the scalp, both of which combat common causes of hair shedding.

If you eat a balanced diet rich in foods like lentils, you may not need supplements. However, if you have a diagnosed deficiency (e.g., iron or folate), a doctor may recommend supplements. Always consult a healthcare professional before starting any supplement regimen.