Fall and winter holidays are just around the corner, which means there’s going to be a lot of good cooking around you.

While it’s tempting to pig out on these delicious foods, we’re here to tell you which dishes you should be asking seconds for and which courses to kindly pass on.

There are certain foods that can aid in your beard growth, so this holiday season make sure you’re getting the right nutrients for your body and facial hair.

Of course, if you have any dietary restrictions, opt for the foods that work best for you.

What Affects Beard Hair Growth?

Before we get into which holiday foods you should set your sights on, let’s first talk about what affects beard hair growth.

One of the main factors that affect facial hair growth is testosterone. According to Healthline, low testosterone levels can “negatively affect beard growth.” The thickness of your beard may also be affected by your testosterone levels.

Your age, your health and the type of diet you’re on can also affect how quickly your facial hair grows.

On top of that, genetics also plays a big factor. If you’ve been struggling to grow a full beard, your genetics may be the reason.

You can’t change your genetics, so best thing you can really do to achieve a better beard is to be healthy and to having a good diet.

Certain nutrients and foods — iron, zinc, whole grains, healthy fats, B vitamins and vitamins A, C, D and E — have been found to help men grow thicker, healthier beards.

With all that being said, here are some holiday foods you should definitely reaching for at the dinner table.

Side Dishes

Sweet Potatoes

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Sweet potatoes are, we think, an underrated holiday side dish. You can mash them, cut them into fries, wedges or scalloped.

They are high in zinc, which may be beneficial to testosterone levels. Sweet potatoes are also loaded with vitamin A, which helps your skin glands produce sebum, the natural oils that moisturize your hair.

If you are going to be making sweet potatoes for the holidays, we recommend skipping on the marshmallow topping. You can thank us later.

Roasted Vegetables

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Remember when your parents nagged you to eat your vegetables when you were a child? They were onto something.

Vegetables are loads will all kinds of nutrients and vitamins, so of course it makes sense that eating them will help with your beard growth.

When making a vegetable side dish, make sure to have a diversity of them — Brussels sprouts, carrots, sweet potatoes, regular potatoes and green beans, just to name a few.

Main Course

Oven-Roasted Turkey

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It wouldn’t be the holidays if an oven-roasted turkey wasn’t served at least once.

These delicious birds are full of iron, which helps will blood production. Better blood flow means oxygen can get to the hairs more effectively and can give you a fuller beard.

Make sure to eat something with vitamin C — citrus fruits, strawberries and peppers, for example — as it helps your body absorb iron. The vitamin C will also help your body produce collagen, which is important to hair structure.

Red Meat (Prime Rib, Beef Tenderloin, etc.)

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Red meat is another excellent source for iron, zinc and protein — all the things you need for healthy hair.

There’s nothing better than having a juicy piece of meat during a cold, winter meal.

Dessert

Pumpkin Pie

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Pumpkin pie not only tastes great, but it’s also great for beard growth. I know it’s made with lots of sugar, but pumpkin and pumpkin seeds are loaded with iron, zinc and vitamin A.

Try adding toasted pumpkin seeds on top of your slice of pumpkin pie to add texture and depth to your dessert.