Eating a healthy, well-balanced diet can help your beard grow strong and healthy. Some specific nutrients that are important for beard growth include:
Protein: Hair is made up of a protein called keratin, so it's important to get enough protein in your diet to support healthy beard growth. Good sources of protein include meat, poultry, fish, eggs, beans, and nuts.
B vitamins: B vitamins, particularly biotin, are important for healthy hair growth. Foods rich in B vitamins include leafy green vegetables, nuts, beans, and whole grains.
Vitamin C: Vitamin C is important for collagen production, which helps to keep hair strong. Citrus fruits, berries, and leafy green vegetables are all good sources of vitamin C.
Iron: Iron helps to carry oxygen to the hair follicles, which can promote healthy beard growth. Good sources of iron include red meat, poultry, beans, and leafy green vegetables.
Zinc: Zinc is important for healthy hair growth and is found in a variety of foods including meat, seafood, dairy products, and whole grains.
In addition to these nutrients, it's important to drink plenty of water and eat a varied, balanced diet to support overall health and beard growth.