14 Best Foods for Hair Growth, According to Dietitians

Best Foods for Hair Growth, According to Dietitians

Maintaining healthy hair, including robust hair growth, requires a balanced, nutritious diet. If you want your hair to grow and stay healthy, you need to be sure you’re getting enough of the nutrients it requires from the foods you eat. Dietitians have done the legwork for you, narrowing down the greatest foods for hair growth and development to a manageable list of 14.

Leafy greens, healthy fats, nuts, and eggs provide the energy and nourishment that your hair needs to grow, and contain biotin, zinc, and iron, which contribute to healthy hair and may even increase its thickness and strength. These fourteen items will offer you the benefits you need for healthy hair.

High-Quality Foods That Promote Hair Growth Due to Their Vitamins and Nutrients


Cassetty says that getting enough protein is important for healthy hair. Even though a protein deficit is not common in the U.S., people who are vegan or trying to eat less meat need to pay more attention to how much protein they get.


One of the most well-known nutrients for hair, biotin, has gained its popularity for good reason, according to Cassetty. Inadequate levels of this vitamin may result in hair thinning and loss. She says that women who are pregnant or nursing are more likely to have insufficiency [due to poor absorption associated with pregnancy]. postpartum hair loss

Vitamin A

 Hair thinning in animals has been related to poor vitamin A status, which is paradoxical given that high vitamin A consumption is associated with hair thinning in humans. Cassetty says that getting enough vitamin A may help keep the cells around the hair follicle healthy, which is important for hair to grow well.

Vitamin C

Here’s some fascinating data on vitamin C. The collagen in keratin the protein responsible for the structure of your hair, is bolstered by vitamin C.


Iron is essential for the growth of strong hair, and an estimated 10 million Americans are iron deficient. One possible reason of hair loss is iron deficiency, and iron deficiency is really rather common.

Cassetty cites a number of potential causes, including gastrointestinal issues, inadequate nutrition, menstrual bleeding, and veganism.

Omega-3 fatty acids

Dr. Cassetty thinks that omega-3 fatty acids may help prevent hair loss by reducing the effects of mental stress, inflammation, and oxidative stress. Omega-3 fatty acids may promote healthy hair growth due to their anti-inflammatory and antioxidant properties.

With this newfound knowledge on the significance of diet to hair health, you can see why it’s so vital to focus on foods that promote hair development.

Foods For Hair Growth

Foods for hair growth

1: yogurts

Greek yogurt’s protein and iron content make it an ideal food for growing healthy hair. Cassetty suggests that you drink kefir instead of your usual breakfast because it is portable and gives you a boost of energy and nutrients that will help your hair grow and stay healthy.

Some plant-based yogurts, like almond or cashew yogurt, may still help your hair grow in the same way that dairy yogurt does. The key is to go for an option that is strong in protein and loaded with things like protein and iron, which are essential for hair growth.

2: Strawberries

According to Cassetty, a cup of strawberries contains more than a day’s worth of vitamin C. Collagen, a protein that is important for healthy hair, can’t be made without vitamin K. Try mixing some berries with your yogurt for a filling breakfast that also has a lot of nutrients that are good for hair growth.

3: Brussels Sprouts

Cassetty states that one cup of cooked Brussels sprouts gives enough vitamin C for a whole day. Vitamin C from plant sources promotes collagen synthesis and iron absorption. Additionally, it reduces oxidative stress by acting as an antioxidant. Vitamin C consequently fulfills several functions for hair health.

4: Salmon

Plant-based registered dietitian and owner of Plant-Based Eats in Stamford, Connecticut, Amy Gorin, MS, RDN, states, “This meal offers both protein and biotin, which are helpful for hair.

” Fish and veggies roasted in the oven is one of my favorite meals. As an added bonus, salmon contains these essential omega-3 fatty acids. There are three essential nutrients in fish that promote hair growth, which are provided by this species.

5: Eggs

Eggs are great for your hair and are also one of the cheapest sources of protein. Both the protein (6 grams) and biotin (1.4 milligrams) in a single egg have been shown to stimulate hair growth. Aside from deviled eggs, Gorin says he also enjoys putting eggs to panini sandwiches and avocados.

6: Lentils

Cassetty says that one cup of lentils has 7 milligrams of iron and 18 grams of protein. If you consume lentils with a vitamin C-rich dish, like Brussels sprouts, more iron will be absorbed. Noting that protein and iron, both of which are essential for good hair development, may be lacking in the diets of vegans and vegetarians, she stresses the need of extra caution for these populations.

7: Tofu

One of Gorin’s favorite plant-based options is tofu due to the high protein content it provides. In other words, it’s a complete source of all the important amino acids your body needs but can’t produce. Both your body and hair will benefit from a diet high in protein and necessary amino acids.

8: Chickpeas

Chickpeas are a favorite of Gorin’s because they are high in plant-based protein (15 grams per cup), which is crucial for growing long, thick hair. She notes that the protein and fiber included in chickpeas may help you feel full for longer and keep your blood sugar levels steady. Chickpeas are great in a nourishing soup or a refreshing salad.

9: Anchovies

Advanced Trichology’s William Gaunitz says that eating anchovies can help your hair grow because they are high in protein and omega-3 fatty acids.

Include the small, salty, and delicious fish in your pizzas, pastas, and salads to effortlessly improve your consumption of protein.

10: Tuna

A 3-ounce dish of tuna contains twenty grams of protein, equal to a quarter of a 12-ounce can or a 3-ounce steak, which is over 40% of the daily optimum. Protein is essential for hair growth, and you can conveniently get the protein you need from canned tuna.

11: Lean meat

Because red meat has a lot of bioavailable iron, it has been shown to be very good for hair health. Plant-based eaters must watch their protein intake for hair development and other activities, while carnivores consume mostly animal protein.

Gorin claims that the high levels of vitamin A, vitamin C, and fatty acids in cow liver make it a perfect food choice for healthy hair growth.

12: Seeds and Nuts

Nuts and seeds are a great, nutrient-dense way to bulk up a meal or snack on the go.

To get a healthy dose of protein and iron, sprinkle some sunflower seeds on your salad or put some sunflower butter on your toast. Because of their high omega-3 content, flax seeds may be used in almost any recipe. They go well on top of smoothies or warmed grain bowls. Flax seeds are an easy method for vegans to get an omega-3 fatty acid boost without eating seafood, which is a common source of mercury contamination.

Some of the essential nutrients for healthy hair growth may be found in almonds and other nuts. Biotin and a ton of plant-based protein, just by the sprinkle on salads or by the handful as a snack.

Gorin loves pistachios, but nuts in general are nutritious and delicious. Because it contains every important amino acid, it is one of her favorite nuts, she says. “The amino acids found in protein are used to create keratin, the structural component of hair. Vegan protein balls and yogurt with pistachios are two of my favorite combinations.”

13: Cod liver oil

Inadequate vitamin D3 levels, as claimed by Gaunitz, have been linked to hair loss and other health problems.

According to Gautitz, “cod liver oil offers the highest quantity of vitamin D3 of any diet” (in terms of %). According to Gaunitz, one’s hair’s thickness, fullness, and length may be influenced by vitamin D3 because of the role it plays in regulating immune system components, keratinization, and hormone metabolism. We need more research to demonstrate a causal link.

14: Sardines

The high quantities of fatty acids and protein in sardines make them a great meal for hair growth, which is why Gaunitz is a big fan of them. Despite not being the most well-liked fish, it’s possible that some culinary ingenuity on your part might win you over. They’re a triple winner since one serving delivers 25% of the recommended daily intake of iron.


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