15 Nutrient-Rich Foods For Hair Growth

Stronger, fuller hair starts on your plate, not just in your bathroom. If you have been shedding more than usual or want to support growth, the right nutrients can make a visible difference.

These foods deliver protein, healthy fats, vitamins, and minerals that your follicles crave. Ready to build a hair-friendly menu you will actually enjoy eating?

1. Eggs

Eggs are a hair-friendly powerhouse, giving you complete protein and biotin in one easy breakfast. Protein provides the building blocks for keratin, the main structural protein in hair.

Biotin supports keratin production and helps keep strands resilient.

You also get selenium, zinc, and vitamin D in smaller amounts, which round out follicle support. Try scrambled eggs with spinach or a veggie omelet to double the nutrient punch.

If you prefer hard-boiled, pair them with berries for vitamin C.

Concerned about cholesterol? Most people can enjoy eggs regularly.

Talk with your clinician if you have specific restrictions.

2. Salmon

Salmon brings omega-3 fats that help nourish the scalp and calm inflammation that can stress follicles. It also provides vitamin D, which plays a role in hair cycling, plus complete protein for growth.

The combination supports shine, elasticity, and comfort at the roots.

Choose wild-caught when possible, and bake or grill with olive oil and herbs. Add a squeeze of lemon for extra flavor and vitamin C.

Pair with quinoa for additional protein and minerals.

Not a fish fan? Consider trout or sardines for similar benefits.

Aim for two seafood servings per week to keep your levels consistent.

3. Sardines

Sardines are small fish with big hair benefits, offering omega-3s, vitamin D, and calcium when you eat the bones. Those healthy fats support scalp hydration and reduce oxidative stress.

Calcium and protein assist structural integrity of growing strands.

They are affordable, portable, and sustainable. Mash sardines with lemon, capers, and herbs for a quick toast topping, or toss into pasta with tomatoes.

You can also add them to salads for an instant nutrient upgrade.

New to sardines? Start with fillets in olive oil for milder flavor.

Rinse lightly if you prefer less salt, then season to taste.

4. Greek Yogurt

Greek yogurt gives you a convenient protein boost that supports hair construction and repair. It also delivers B vitamins, including riboflavin and B12, which help energy metabolism for actively growing follicles.

The creamy texture makes it easy to enjoy daily.

Go for plain varieties to avoid added sugars, then sweeten with fruit. Add walnuts or pumpkin seeds for extra healthy fats and minerals.

A dash of cinnamon or vanilla makes it feel like dessert.

Lactose sensitive? Try lactose-free or skyr, or a high-protein dairy alternative fortified with B12.

Keep an eye on labels to ensure adequate protein.

5. Lean Beef

Lean beef supplies high-quality protein and highly bioavailable heme iron, important if low iron is part of your hair concerns. Iron helps oxygen reach follicles, supporting growth and reducing excessive shedding.

You also get zinc and B12 to round out the benefits.

Choose sirloin, eye of round, or lean ground cuts. Pair with vitamin C-rich sides like bell peppers or berries to support iron absorption.

Keep portions balanced within your overall plan.

If you do not eat red meat, consider poultry or iron-fortified options. Always confirm iron status with your clinician before supplementing.

Food-first strategies work beautifully for many people.

6. Lentils

Lentils bring plant protein, iron, and folate to support healthy hair growth. Folate helps cell division in rapidly renewing follicle cells, while iron supports oxygen delivery.

Their fiber also keeps blood sugar steady, supporting hormonal balance that can influence hair.

Cook a big batch for soups, salads, and grain bowls. Add lemon for vitamin C to assist iron absorption.

Combine with quinoa or brown rice for a complete amino acid profile.

Lentils are budget friendly, quick cooking, and endlessly versatile. Red lentils are fastest, green hold shape better.

Rinse well, simmer gently, and season generously with herbs and spices.

7. Spinach

Spinach delivers folate, iron, and vitamin A precursors that support scalp and follicle health. Vitamin A helps produce sebum, your scalp’s natural conditioner.

Iron assists oxygen transport, which keeps growth phases humming.

Sauté spinach with garlic and olive oil, or blend a handful into smoothies. Pair with citrus or strawberries for vitamin C to boost iron uptake.

It is an easy add that disappears into dishes.

Prefer raw? Massage into salads with lemon and tahini for flavor and better digestion.

Rotate greens like kale and arugula to diversify nutrients and avoid monotony on your plate.

8. Sweet Potatoes

Sweet potatoes are loaded with beta-carotene, a vitamin A precursor that supports scalp health and the formation of healthy hair. Adequate vitamin A helps regulate sebum, keeping strands moisturized.

You also get fiber and vitamin C for antioxidant support.

Roast wedges with olive oil for better carotenoid absorption. Serve with Greek yogurt dip to add protein and tang.

Or mash them with cinnamon and orange zest for a cozy side.

If you prefer savory breakfasts, try sweet potato hash with eggs and spinach. It is satisfying, colorful, and supportive from root to tip.

Consistency brings the best results.

9. Berries

Berries deliver vitamin C, which supports collagen formation around hair follicles and enhances iron absorption. Antioxidants in berries help protect follicles from oxidative stress.

They are sweet, colorful, and incredibly easy to work into meals and snacks.

Toss berries into yogurt, oatmeal, or smoothies. Layer them with chia pudding for texture and extra omega-3s.

Frozen berries are perfect when fresh is pricey or out of season.

If iron status is a concern, pairing berries with iron sources is a smart move. You will support absorption and flavor.

Keep a bag in the freezer for quick, no-excuse nutrition any day.

10. Pumpkin Seeds

Pumpkin seeds offer zinc, magnesium, and healthy fats in a simple, snackable package. Zinc supports follicle function and helps with tissue repair.

Magnesium assists relaxation and metabolic processes that indirectly support hair health.

Sprinkle seeds over salads, yogurt, or roasted veggies. Blend into pesto with basil and lemon for a savory twist.

Toast lightly to bring out nuttiness without burning the delicate oils.

If you struggle to meet zinc needs, pumpkin seeds are an easy daily habit. Keep a jar on the counter as a reminder.

A small handful goes a long way for crunch and minerals.

11. Oysters

Oysters are one of the richest natural sources of zinc, a mineral closely tied to hair health. Adequate zinc helps reduce shedding and supports follicle turnover.

They also contain protein, iron, and selenium for a well-rounded nutrient profile.

Enjoy them raw if you like briny flavors, or bake with herbs and breadcrumbs. If raw, ensure reputable sourcing and proper handling.

A squeeze of lemon adds brightness and vitamin C.

Not into shellfish? Consider mussels or clams as alternatives.

For non-seafood eaters, lean meats and legumes can help meet zinc needs, though amounts may be lower.

12. Brazil Nuts

Brazil nuts are a top whole-food source of selenium, important for thyroid function and antioxidant defense. Since thyroid health can impact hair growth and texture, maintaining adequate selenium matters.

Just one or two nuts often meet your daily needs.

Chop and sprinkle over yogurt or oatmeal, or blend into smoothies for creamy richness. Pair with berries for a vitamin C boost.

Store them in the fridge to protect the delicate fats from going rancid.

Do not overdo it, as selenium is potent. A small daily portion is plenty.

If you take supplements, check labels to avoid excess when you add Brazil nuts.

13. Avocado

Avocado offers vitamin E and heart-healthy monounsaturated fats that support scalp circulation and cell membranes. Vitamin E is an antioxidant that helps protect follicles from oxidative damage.

Creamy texture makes it easy to add to savory or sweet dishes.

Smash on whole-grain toast with lemon and herbs. Blend into smoothies for velvety richness without dairy.

Toss cubes into salads alongside salmon for a double dose of healthy fats.

Watch portion sizes if you track calories. You get powerful nutrients in a small package.

A third to half an avocado a day is a practical, delicious way to nourish hair.

14. Walnuts

Walnuts deliver plant-based omega-3s, vitamin E, and a touch of zinc, all helpful for hair health. The combination supports scalp comfort, shine, and resilience.

Their earthy flavor pairs beautifully with salads, grains, and fruit.

Keep a small container in your bag for a smart snack. Toast lightly to amplify aroma and crunch.

Add to pesto with parsley and lemon for a zesty twist that loves leafy greens.

If you avoid fish, walnuts help bridge the omega gap. Combine with chia or flax for even more ALA.

Store in the freezer to keep oils fresh and flavorful longer.

15. Beans (black beans, chickpeas, etc.)

Beans bring protein, iron, zinc, and fiber in a budget-friendly package that loves meal prep. They support steady energy for growth and provide minerals follicles use daily.

The fiber also supports gut health, which can influence nutrient status.

Mix black beans into tacos, blend chickpeas into hummus, or toss kidney beans into chili. Pair with vitamin C-rich salsas or citrusy dressings to enhance iron absorption.

Rinse canned beans to reduce sodium.

Rotate varieties to diversify nutrients and flavors. Batch-cook and freeze for convenience.

If beans cause discomfort, start with smaller portions and cook thoroughly to improve digestibility while keeping your hair goals on track.