Want longer and fuller eyelashes? While there is a plethora of products on the market promising to improve eyelash growth, the foundation of healthy lashes is a healthy lifestyle and that includes eating a balanced nutritious diet. Of course, a good eyelash growth serum can help, but eating foods for eyelash growth rich in vitamins, minerals, and protein helps nourish your hair follicles, promote healthy hair growth, and prevent hair loss.

But before we look at some of the best foods for eyelash growth, let’s check out what nutrients are needed for hair growth.

Nutrients for Lash Growth

A healthy diet provides all the nutrients necessary to support overall body function, including eyelash growth. For longer and thicker strands, eyelashes need specific nutrients to grow stronger and healthier. But what nutrients are good for hair growth? Here are some:


Hair is primarily made up of protein. A lack of protein can result in weak, brittle hair, and that includes your lashes. To provide your eyelash strands with building blocks, include enough protein in your diet.


Keratin is a protein that is a key component of your hair. Biotin helps produce keratin so incorporate biotin in your diet for healthy eyelash growth.


To help transport oxygen to your hair follicles, get enough iron. Iron deficiency can lead to hair loss and dry, brittle hair, including your lashes.

Vitamin C

Vitamin C is an antioxidant so it helps protect your hair follicles from damage caused by free radicals that contribute to ageing. It also helps healthy eyelash growth by helping your body absorb iron and produce collagen.

Vitamin D

A deficiency in vitamin D can lead to hair loss and other hair-related problems. Increasing vitamin D intake can help your eyelashes grow thicker and healthier because it stimulates hair follicles.

Vitamin E

Vitamin E improves blood circulation in the skin, helping healthy hair growth. It also nourishes the hair follicles and prevents cell damage, which can help eyelashes grow stronger and healthier. With moisturising properties, vitamin E can also help prevent dryness and brittleness of skin and hair strands.


Prevent eyelash loss or thinning by eating foods rich in zinc. Zinc helps regulate androgen production which impacts hair growth.

Omega-3 Fatty Acids

Omega-3 fatty acids help with hair growth because of their anti-inflammatory properties that reduce scalp inflammation, improving overall hair health. It can help your eyelashes grow thicker and healthier by nourishing hair follicles and improving hair density.


While collagen does not directly affect hair growth, it can help improve the elasticity and moisture of your skin which contains your hair roots. Collagen is important for the strength and structure of your hair follicles, which can promote healthy hair growth, including your eyelashes.


Eating a healthy diet rich in these nutrients can help nourish your hair follicles and promote healthy lash growth. Keeping these nutrients in mind, you can know what foods are good for hair growth you can incorporate into your diet.


Foods for Eyelash Growth

You don’t have to make drastic changes to your diet for healthy hair growth. With simple modifications, you can help your lashes grow stronger and healthier. Incorporate nutrient-rich foods for healthy eyelashes such as:


1. Avocados

Avocados are rich in vitamin E, antioxidants that help fight oxidative stress in your body that is a large contributor to hair loss. They are also a great source of fatty acids that can help hair grow thicker and fuller. So go make that guacamole and get longer, healthier eyelashes!

2. Sweet Potatoes

Another food for long eyelashes are sweet potatoes. Sweet potatoes are rich in vitamin B5, vitamin A, and biotin. They keep your hair and eyelashes growing healthy, so add more sweet potatoes to your meals.

3. Nuts

Rich in vitamin E, fatty acids, and amino acids, nuts help your eyelashes stay healthy and keep growing. Nuts also have an amino acid called I-arginine, a form of protein that’s used to help treat hair loss and baldness. So to prevent hair loss and achieve longer and fuller lashes, consume a healthy portion of cashews, almonds, peanuts, or any kind of nut.

4. Salmon

Seafood, like salmon, is a rich source of omega-3 fatty acids that helps with the thickness and overall growth of your hair, including your eyelashes. Salmon also contains vitamin B and D that promotes hair growth. Salmon, tuna, and cod, particularly their skin and scales, are also a good source of collagen.

If you can’t eat fish often, you can increase your collagen intake by taking collagen supplements. Choose one you can sustain and enjoy regularly, such as flavourless and colourless collagen powders, which you can mix in any food or beverage.

5. Mushrooms

Hate them or love them, mushrooms are another food for eyelashes’ growth. You get around 40% of the recommended amount of daily vitamin B3 in just a cup of cooked mushrooms. Vitamin B3 helps rehydrate and nourish hair follicles, improving the strength and health of your lashes.

6. Eggs

Eggs are a versatile food you can include in your diet often. They are a rich source of protein and egg whites provide other nutrients such as biotin and collagen that are good for lash growth.

7. Berries and Citrus Fruits

Another food for eyelash growth that you can easily include in your diet are berries and citrus fruits. These fruits are rich in vitamin C, which is important for your body’s collagen synthesis. Since collagen helps strengthen hair follicles, vitamin C is great for healthy lash growth.

8. Greek Yoghurt

Vitamin B5 and vitamin D promote hair growth and overall health, and Greek yoghurt is a rich source of them. Greek yoghurt is also fun to eat because you can have it with your favourite fruit or as an addition to your smoothie. Have fun with it and enjoy healthier eyelashes.



To support healthy eyelash growth, you have to maintain a balanced diet that is dense in nutrients. While you can get all the necessary nutrients for healthy hair growth from good food, it might be a bit more difficult to get enough if you have a busy, fast-paced lifestyle. Ensure you consume all the vitamins and minerals you need by taking supplements. For example, you can increase your collagen intake by adding flavourless and colourless collagen powder to any food or drink.

While maintaining a healthy lifestyle, you can also help keep your lashes long, thick, and healthy by using a great eyelash growth serum that’s safe for sensitive eyes.

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