As the saying goes, you are what you eat—100 per cent!

Not only is your diet a good indicator of your overall health, but also your beard health. 

A lot of guys forget about their diet and don't realize the influence it has on beard growth, but if you want a thicker fuller beard then it requires some diet adjustments.

A well-balanced diet including protein, essential vitamins (A, C, E) and minerals like selenium all play a part in improving your beard game. 

For some guys diet plays a lesser role when it comes to growth. They can grow a full beard regardless of what they eat, but for a lot (myself included) you'll need all the help you can get.

Beard oil and beard balm alone won't do much to reach your beard's full potential, so listen up and take these foods into consideration.

Here are the top foods that will help improve your overall beard growth. 

Brazilian Nuts - Selenium

High on the list as they should be, Brazilian nuts provide a good amount of selenium, an essential mineral that promotes beard growth and fullness. It's been widely blogged about as a key component to overall hair growth. Note; make sure to look out for the organic varieties of these nuts since they contain higher concentrations of selenium.

Strawberries - Vitamin C

Strawberries or berries in general have high vitamin C content with antioxidant properties that help protect hair follicles.

The body also uses Vitamin C to produce collagen and helps with the absorption of iron; strengthening hair and preventing hair breakage.

Other foods high in vitamin C are: oranges, pineapples, kiwi and broccoli.

Sweet Potatoes - Vitamin A

With higher a concentration of vitamin A, sweet potatoes could improve the overall health of your skin, which after-all is the foundation of a healthy beard. It also helps in the production of sebum a natural lubricant the body produces to keep hair moisturized.

Other foods high in vitamin A are: mango, papaya, spinach and carrots.

Eggs - Protein & Biotin

Protein, protein, protein!

Ok too much of something is not always a good thing, but protein is extremely important component for proper beard and hair growth. Not only do eggs contain protein but it also has biotin, a vitamin which is known to promote and strengthen hair. 

Other foods high in biotin are almonds, cauliflower, sweet potatoes and spinach.

You can also purchase biotin supplements if you are not getting enough from food which I found to be very helpful.

Leafy Green Vegetables - Vitamin E

The greener and leafier the better. Leafy greens carry high concentrations of vitamin E which helps boost blood circulation ensuring a good dose of minerals, nutrients and oxygen reach your hair follicles. This is extremely important for optimal beard growth.

Other foods high in vitamin E are: raw nuts and seeds, broccoli and soybeans.

Pumpkin Seeds - Zinc 

Crucial for your hair and beard follicles, pumpkin seeds will ensure you get your daily zinc requirements. Zinc is an essential mineral that helps with collagen production, hair growth and helps maintain the overall health of your hair follicles.

Other foods high in zinc are: spinach, beef and lentils.

There are other food options out there, so do your research and find which foods you prefer and which works best for you. It will take some experimenting to find the right mix, but totally worth the time and effort.

Beard on and groom well fellas.

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