11 Delicious Fruits Best for Thick and Full Beard Growth

About one year ago, I decided that I would eat fruit for every breakfast during the week. Little did I know that I would be providing my beard with the best opportunity to grow thick and strong. I did it to increase the amount of healthy food I consumed during the day. Doctors always tell you to eat more fruit, and I found it hard to regularly squeeze it into my diet.

Fruits are fantastic for beard growth because they contain a wide variety of vitamins and minerals essential for maintaining a healthy body and helping grow your beard. Fruits that are particularly high in vitamins B and C are particularly beneficial, including berries and citrus.

In this article, we will go over which fruit is best for beard growth and how you can make sure that you are getting a wide variety of vitamins and minerals into your diet easily.

Best Fruits

Including more fruits into your diet will benefit your beard no matter which fruits you decide to eat regularly. There is no need to push through any fruits you don’t like, as most of them include vitamins and minerals that will help your body grow a thicker and fuller beard.

Nonetheless, the fruits in the list below will be very beneficial, and the more you can squeeze into your diet more often, the better the effects on your beard growing potential.


All sorts of berries, such as blueberries, strawberries, blackberries, and more, provide you with a whole range of useful nutrients to grow your beard thick and full.

Blueberries are often tainted as a superfood for your body. Blueberries have a ton of vitamin C which will help strengthen your hair.  They also have a ton of antioxidants. Blueberries contain proanthocyanidins which is a plant chemical that has been known to increase and stimulate hair growth. The chemical interacts with hair follicles to accelerate growth. A study published in 1998 shows that proanthocyanidins from great seeds help promote the proliferation of mouse hair follicle cells.

Strawberries contain vitamin C, biotin, Omega 3s, potassium, folate, and manganese – perfect for hair and beards. Just eating one cup of strawberries provides 141% of your daily needed vitamin C. Vitamin C is used by the body to produce collagen. This protein gets incorporated into hair to prevent it from becoming brittle.

They are full of antioxidants to protect your beard from free radicals.

Any berry you can eat will also have some of these awesome nutrients for your beard.


Citruses such as orange, lemon, and lime, are nutritious superfoods with a range of beneficial nutrients for your beard.

Vitamin C can help protect the beard hair follicles against damage from free radicals in the body. These molecules naturally occur in our bodies, so it’s not something you should be worried about – but vitamin C is your friend when it comes to limiting the number of free radicals in your body.


Bananas contain some molecules which have been proven to prevent hair loss and act as a growth promoter. They also improve the health of your skin and have vitamin B that protects against split ends and breakage.

Topical application of banana to your beard will also help fight against fungal infections as there are antimicrobial properties when mashed up and applied to the beard.

Bananas are an ideal base for a homemade beard mask because they are packed full of all sorts of healthy oils and fats which can moisturise and strengthen your beard hair.

You can also mix your banners with other ingredients such as milk, olive oil, and avocado for a full range of beard treatments. Bananas are easy to get hold of and are relatively inexpensive, so they are perfect for someone looking for an ideal beard soft in a home remedy.


Papaya is great for hair growth because it contains all of the vitamins and minerals required for hair to grow. Papaya is loaded with vitamin E, folate, enzymes, antioxidants, and beneficial minerals.

A study published in 2018 shows that some of the molecules in papaya can stimulate hair growth. In the study, five compounds were isolated from fermented papaya and were identified as 5-hydroxymethylfurfuraldehyde, trans-caffeic acid, butyl 4-hydroxybenzoate (butylparaben), lycopene, benzyl isothiocyanate.

The new compounds showed a moderate antioxidant activity and were identified as potent hair growth stimulators in Vitro – this means that they were applied to cells in a test tube outside of their typical biological environment.

This study shows that tropical fruits still have great potential to provide novel molecules for beard growth and other health benefits.


Pomegranate juice contains a very high level of antioxidants and has three times more antioxidants than red wine or green tea.

Drinking pomegranate juice first thing in the morning can help improve its absorption into the body.

A study published in 2021 looked at the extraction of molecules from pomegranate leaves and applied them to the hair to act as a hair growth promoter. They compared the extracted molecules to minoxidil and a control sample.

The molecules were applied over the shaved skin surface of mice to assess the telogen and antigen transition.

Molecules extracted with alcohol showed the transition of telogen to Angie and phase (the growth phase) on several follicles. This result suggests the hair growth-promoting potential of these extracts.

Anti-dandruff and anti-lice properties were also identified, making it perfect for people struggling to control their beard dandruff.


Avocados are delicious and a wicked source of healthy fats. They contain a huge amount of vitamin E, which, like vitamin A, helps combat oxidative stress caused by free radicals in the body. One study resulted in people with hair loss seeing 34.5% more hair growth after taking Vitamin E for eight months.

Also, you can find a good amount of fatty acids in the avocado! This fact makes it one of the best foods or beards on this list!

Avocados are full of almost 20 different vitamins and minerals. It is the only fruit on this list that also contains monounsaturated fats that help promote heart health. A deficiency in fatty acid has also been linked to hair loss because your body cannot produce these essential amino acids on its own. Eating and avocado will help fill the gap that your body cannot fill.

Avocados are naturally sodium, sugar, and cholesterol-free and can help increase the absorption of nutrients such as vitamins A, D, and E because of their high-fat content. Not only does it benefit hair, but it also helps our skin and nails.


Like other fruits in this list, grapes contain a huge amount of essential vitamins and minerals. Grapes contain vitamin B, iron, vitamin K, potassium, vitamin C, and antioxidants. The high iron content helps with every metabolic process in the body, which includes your beard growth.

Iron is an important micronutrient and is one of the most vital for supporting biological activities. There is a hormone called Hepcidin which decreases in response to low body stores of our own. This hormone helps increase iron absorption from food. Testosterone reduces Hepcidin which means that more iron is absorbed.

Vine dried grapes have more potassium than a banana. Potassium is a crucial element when you will are growing a beard. Without enough potassium, your hair actually could be falling out. This risk is due to high salt diets that prevent the hair follicles from properly absorbing vital nutrients. Adding potassium into your diet will help prevent sodium accumulation around your beard hair follicles.

Biotin is also contained in grapes. It can help improve the thickness and shine of your beard, and half a cup of vine dried grapes contains enough to give your beard the boost it needs.

Grapes also contain vitamin K, which helps prevent calcium buildup at the hair follicle.

Who would have thought that so much beard-growing power could be contained in such a delicious little fruit.

Kiwi fruit

Vitamins, minerals, and antioxidants are all contained within this awesome green fruit. Kiwi contains a lot of zinc which can help stimulate hair growth and prevent hair fall.

Zinc is an element that you may remember from chemistry class! You can purchase zinc supplements, but it comes into its own when combined with vitamin B. Zinc can increase testosterone up to a point, but if you are not deficient in it, you will not see any increase from ingesting more.

In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc. That means if you are exercising a lot, you may want to consider taking zinc to help make sure you are not deficient.

In the case where your zinc levels are already at a good level, you’ll probably see increases in DHT, which isn’t a bad thing at all for your beard growing potential.


Dates have been used traditionally for many years to promote hair growth and create healthy skin and hair. They are very nutritious and, among other minerals, contain a high percentage of iron.

Iron content helps keep the blood circulation pumping to your follicles and help prevent hair loss and stimulate the beard hair to grow.

How to get more fruit in your diet

It can be relatively difficult to get more fruit into your diet. However, as the benefits shown above, it may be worth consuming more fruit daily.

We are all taught in school that eating fresh fruits and vegetables will benefit our health. Although we know this academically, it can be very difficult to proactively include these things into our diet.

Over the past year, I have increased the amount of fruit I consume significantly by using the tips below.

Eat it for breakfast

Breakfast is one of the best times to eat fruit as you increase the nutrients you can absorb.

I like to have watermelon, berries, apple, kiwifruit, banana, and anything else special in a fruit salad in the morning. I do this from Monday to Friday every week.

I have noticed that my beard hair has gotten significantly thicker and fuller since consuming these beneficial fruits. Now that I have written this article, that comes as no surprise to me.

Eat it in a fruit salad

One of the primary reasons I did not eat much fruit is that I wouldn’t say I liked the idea of eating a whole apple or a whole orange, et cetera.

Eating fruit in a fruit salad increases the novelty of eating fruit by providing many tastes in one meal. I often only eat ¼ of an apple, half a banana, a slice of watermelon, a handful of berries, and half a kiwifruit in each one of my breakfasts.

Having small amounts of many different types of fruit also increases the variety of nutrients that I can get whilst also increasing the enjoyment factor – win, win in every way.


I am a huge fan of turning my fruits into smoothies. Trying to blend many different fruits in soy milk has enabled me to consume more fruit more often. Putting a small amount of cocoa powder and a tablespoon of oats also increases its textual properties.

My favourite combinations are bananas, strawberries, blueberries, and mango. This combination has been a go-to summer favourite for several years.

Turn it into a dairy-free Yogurt

Another way to increase your fruit intake is to freeze the fruit and then use a product to turn it into frozen yoghurt. I have a special machine that consumes frozen fruit and mashes it into a smooth and delicious natural ice cream.

This machine is perfect for summer, and stores easily in the back are covered when it is not in use. I have consumed bananas, stories, and other frozen fruits that would have otherwise gone off on the kitchen bench.

By freezing the fruits I have been able to extend their lifetime and consume them at a later date.

Other things that are great for your hair

are interested in other foods that are particularly great for your hair I recommend that you check out my YouTube video below.

I also have many articles about milk, eggs, coffee, and more


This article has gone through everything you need to know about which fruits are best for beard growth. Ultimately getting a wide variety of fruits and vegetables in your diet helps increase the amount of nutrients you consume and, each one, has a specific role to play in your health and hair growth.

Consuming fruits first thing in the morning with breakfast, in a fruit salad, smoothie, or frozen yoghurt seems to be one of the best ways to consume a variety of fruits and keep it interesting and tasty.

The Author

Andy Stapleton

Andy is a writer and YouTuber with a PhD in science. He has written and/or produced videos for Science Alert, COSMOS magazine, and Australia's Science Channel among others. He is an avid beard grower and after many years of growing and trialling different beard styles, he started this blog to share the tips, tricks, and science that he has learned along the way!