The 14 Best Foods for Hair Growth, According to Dietitians

Gomer recommends eating fatty fish like herring and mackerel, as they “have nutrients that may promote hair growth.” They are excellent sources of omega-3 fatty acids which is linked to hair growth.

Let’s take a moment to single out salmon, a great and popular source for omega-3s.

“Most adults can get all the omega-3 fatty acids they need by eating just two servings of salmon weekly,” says Yawitz. You can have your salmon grilled, broiled, raw, or mixed in with scrambled eggs—a great source of biotin.

Speaking of eggs, they're "are a great source of protein and biotin, two nutrients that are essential for hair growth,” says Gomer. They're also "a great source of zinc, selenium, and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health."

Eggs are easy to fit into your diet. It bears repeating, though: Like other nutrients involved with your hair health, biotin can help if you are lacking proper amounts of it, but getting extra biotin isn’t going to work wonders for your strands. Biotin is only “ known for preventing hair loss when there is a deficiency ,” says Wheeler.

Red, green, yellow, or orange—whatever color you prefer, add bell peppers to your plate for a dose of extra hair-supporting nutrients.

“Peppers are high in vitamin C which acts like an antioxidant and a collagen producer which can assist with hair growth ,” says Wheeler. Add them to omelets or eat them raw with a side of hummus.

This wholesome snack is good to reach for if you’re hoping to support healthy hair.

“Almonds contain several nutrients thought to promote hair growth. Just one ounce provides nearly half of your daily vitamin E requirement, plus some B vitamins, zinc, and essential fatty acids,” says Yawitz.

If almonds aren't your thing, other sorts of nuts may help with hair growth, too. “Nuts are packed with nutrients like vitamin E, B vitamins, zinc, and essential fatty acids,” says Gomer of pistachios, almonds, and the like.

“Like nuts, seeds are rich in vitamin E and other nutrients that may promote hair growth,” says Gomer. “Some seeds also contain omega-3s, which have been linked to hair growth.”

Snack on some pumpkin seeds or sprinkle some flax seeds onto an acai bowl or into a homemade salad dressing.

“Tofu and other soybean products contain spermidine—a substance known for its antioxidant and anti-inflammatory properties,” says Yawitz.

A 2017 study , published in Dermatology Practical & Conceptual , showed that the hair follicles of adults taking a spermidine-based nutritional supplement remained in their growth phase longer than those taking a placebo.

“In addition to being a good source of protein, yogurt contains beneficial bacteria that may help promote hair growth,” says Yawitz. One study in which mice given probiotic yogurt had increased hair growth and fuller, more lustrous coats after 20–24 weeks. Important to note: this was an animal study, meaning similar results in humans are not confirmed.

“If you want to give it a try, be sure to look for products that contain live and active cultures—it’ll say it on the label,” she says.

“Men need around 11 milligrams of zinc daily for optimal hair growth,” says Yawitz. “You can get all the zinc you need in a day by eating just two medium oysters at your next dinner party.” We don’t know about you, but you don’t need to give us an excuse to eat more oysters.

“Avocados are rich in omega 3s and vitamin E. This antioxidant helps prevent oxidative stress that may lead to hair loss,” says Gomer. Use avocados as a side with eggs or have some guacamole as a snack or meal component.

Wheeler says to incorporate this tropical fruit into your diet for your hair health. “Mangos are high in vitamin A which can assist with cell growth and scalp health."

Though mangoes are delicious on their own, you don’t need to simply eat them straight. Add them to your the diet by making smoothies, mango salsa, or as part of a fruit salad.

Gomer highlighted beans as another source of zinc.

"Beans are a great source of protein, iron, zinc, and biotin, which are all essential for optimal hair health,” she says. “Together, they may support hair growth.”

“Meat is a staple in many people’s diets and is rich in nutrients that may aid hair growth. The protein in meat aids growth and helps repair and strengthen hair follicles,” says Gomer.

Red meat in particular is rich in a type of iron that’s easy to absorb. Iron helps our red blood cells deliver oxygen to all cells in our bodies, including our hair follicles.