While the range of product on the market to help grow and maintain the health of one’s beard increases, there are also ways to do just that, the natural way. If you’re trying to grow a lush, healthy beard, adding certain kinds of foods packed with essential nutrients to your diet will see you on your way.

It’s important to note that the growth of facial hair is largely determined by the hormones testosterone and dihydrotestosterone (DHT). This means careful consideration should be given to foods that aid in increasing their levels when trying to grow a beard.

Here’s what to eat:

1. Brazil nuts

Rich in the trace mineral selenium which helps with hair growth, just a handful of Brazil nuts can help your beard grow thicker much more quickly.

READ MORE: The three reasons why every man should be using a beard oil

2. Potatoes

A common staple in many homes, potatoes are a versatile vegetable and a great source of carbohydrates, which studies have found to aid in producing DHT.

3. Protein sources

Foods such as fish, meat, eggs and yoghurt aid in healthy hair growth due to their high levels of protein, an important nutrient in hair growth.

READ MORE: How to keep your beard looking its best

4. Raisins

Great for synthesising testosterone and DHT due to high content of trace mineral boron, raisins are great snack for a longer, fuller beard.

5. Spinach

Another easily accessible and versatile food which can be added to smoothies or used as a pizza topping, spinach is high in zinc, a powerful nutrient that repairs cells and aids tissue growth.