“Beans, beans, they’re good for your heart; the more you eat them the more you…”. I think you may know the rest, but did you know that this “magical little fruit” is good for plenty of other things like diabetes, cancer, obesity and HAIR GROWTH!?

If you are on the lookout for a simple and natural boost for your hair, try incorporating more beans into your diet. They are a great source of vitamin B6 and folic acid, magnesium, sulfur, zinc and biotin. All of these nutrients promote shiny, strong, moisturized hair that grows. Biotin, specifically, is known to boost the hair growth rate if regularly added into your daily diet.

How Beans Work to Grow Hair

Here’s how beans can help support healthier, fuller hair growth:

1. Beans Are Rich in Protein

Hair follicles are largely made of a protein called keratin. When you don’t get enough protein, hair can become weak, brittle, or grow more slowly.

Beans such as black beans, kidney beans, lentils, and chickpeas provide plant-based protein that helps:

• Strengthen hair strands
• Reduce breakage
• Support the growth phase of the hair cycle
• Improve overall hair thickness

2. They Contain Iron — A Key Hair Growth Mineral

Iron deficiency is one of the most common nutritional causes of hair thinning, especially in women. Beans are naturally high in iron, which helps red blood cells carry oxygen to your scalp and hair follicles.

Better oxygen flow can:

• Stimulate healthier follicles
• Reduce excessive shedding
• Support stronger growth over time

Pairing beans with vitamin C-rich foods like tomatoes, peppers, or citrus can help your body absorb the iron more efficiently.

3. Beans Provide Biotin

Biotin, a B vitamin often associated with hair supplements, plays a role in producing keratin. Some beans — especially peanuts, lentils, and soybeans — contain biotin that may help:

• Strengthen weak hair
• Reduce brittleness
• Improve shine and elasticity

4. Zinc in Beans Supports Follicle Repair

Zinc helps maintain oil glands around hair follicles and supports tissue growth and repair. Low zinc levels have been linked to hair loss and scalp issues.

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Beans can help provide zinc that may:

• Support scalp health
• Help repair damaged hair
• Reduce dryness and flaking

5. Beans Are High in Folate

Folate helps the body create healthy red blood cells and supports cell renewal — both important for hair growth.

Healthy cell turnover can help:

• Nourish the scalp
• Encourage new hair growth
• Support stronger roots

6. They Help Balance Blood Sugar

Some research suggests blood sugar spikes and insulin resistance may contribute to inflammation and hormonal imbalances linked to hair thinning.

Beans are high in fiber and have a low glycemic index, meaning they help stabilize blood sugar levels. This may indirectly support:

• Healthier hormone balance
• Reduced inflammation
• Better overall scalp health

Best Beans for Hair Growth

Some of the most nutrient-dense options include:

• Black beans
• Lentils
• Kidney beans
• Chickpeas
• Navy beans
• Soybeans

How Often Should You Eat Them?

Adding beans to your meals a few times a week can help support long-term hair health. Try:

• Bean salads
• Lentil soups
• Black bean bowls
• Chickpea wraps
• Hummus snacks
• Rice and beans combinations

3 Bean Recipes to Grow Any Hair

Chocolate, Black Bean, Banana Smoothie

Ingredients:

1 1/2 cups unsweetened chocolate almond milk (or soy, coconut, or rice milk)
1/4 cup cooked black beans, rinsed under water
1 banana, peeled
1 tablespoon honey
2 teaspoons unsweetened cocoa powder
1 teaspoon instant coffee (optional)
1 teaspoon vanilla extract
3/4 cup ice cubes
1/2 cup loosely-packed baby spinach

Directions:

1. Pour the almond milk into a blender jar.
2. Add the black beans, banana and honey and blend on high for 15 seconds.
3. Add the cocoa powder, instant coffee (if using) and vanilla, then the ice cubes and then the spinach.
4. Blend on high until smooth, about 45 seconds.
5. Drink immediately.

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2.) Black Bean and Corn Salad

Prep/Cook Time: 10 minutes

Serves: 3

Ingredients

1 (7 1/2 ounce) can black beans, drained
1 (5 ounce) can corn, drained
1/2 tomato, chopped
1/8 cup fresh cilantro, chopped
1/16 cup red onion, chopped
1 1/2 tablespoons lemon juice
1 tablespoon olive oil
Salt
Pepper

Directions

1. Combine all ingredients in a bowl.
2. Refrigerate until ready to serve.
3. Add salt and pepper to taste.

3.) Bean Soup With Kale

Prep/Cook Time: 22 Min.

Serves: 8

Ingredients

1 tablespoon olive oil
8 garlic cloves, minced
1 medium yellow onion, chopped
4 cups raw kale, chopped (be sure to remove the spiny sections; there won’t be many, but those that remain will be tough)
4 cups chicken broth or 4 cups vegetable broth
2 (15 ounce) cans cannellini beans or 2 (15 ounce) cans navy beans, undrained, split
2 (15 ounce) cans sliced carrots, undrained
1 (28 ounce) can diced tomatoes
2 teaspoons Italian herb seasoning
1 cup chopped parsley
Salt
Pepper
Shredded parmesan cheese

Directions

1. Heat olive oil in large pot.
2. Add in the garlic and onion, sautéing them until they are slightly transparent.
3. After washing the kale, saute for about 15 min. until it’s a bright emerald green.
4. Add 3 cups of the broth, 2 cups of the beans, all of the carrots, tomatoes, herbs, salt and pepper (to taste).
5. Simmer 5 minutes.
6. In a blender or food processor, mix the remaining beans and broth until smooth.
7. Stir into the soup to thicken it nicely.
8. Simmer 15 more minutes.
9. When ready to serve, place in bowls and sprinkle chopped parsley and shredded parmesan on top.
10. Best served with a slice of bread.

For more great bean recipes for your hair, check out our Healthy Hair growth content.