The 15 Best Foods for Hair Growth

What you eat plays an important role in keeping your hair healthy. The foods that you eat have an impact on the growth, strength and volume of your hair.

We can’t change factors like age & genetics, but eating a balanced diet with the right nutrients can help promote hair growth. So, here are the 15 best foods you can eat to promote hair growth.


Eggs are an excellent source of protein and biotin, which are two nutrients that may promote hair growth. Eggs are also a great source of zinc, and other hair-healthy nutrients. For this reason eggs are one of the best foods to consume for optimal hair health.

Fatty Fish

Fatty fish like herring, salmon, mackerel are excellent sources of omega-3 fatty acids, which have been linked to improved hair growth and density. Fatty fish is also a great source of selenium, protein, vitamin D3 & B vitamins.

Sweet Potatoes

Sweet potatoes are a great source of vitamin A, which helps aid sebum production and could also speed up the rate of hair growth & encourage the growth of thicker hair.


Nuts are tasty, convenient and packed with vitamin E, B vitamins, zinc & essential fatty acids, all of which may enhance hair growth & are linked to a variety of other health benefits.


Oysters are one of the excellent sources of zinc, and this mineral that supports the hair growth & repair cycle.


Studies have shown that soybeans are one of the best sources of spermidine, and that compounds in soybeans may promote hair growth.


Meat is a staple in many people’s diets and is a great source of protein, which is essential for healthy & strong hair. Red meat rich in iron, which may aid hair growth.


Shrimp are popular shellfish and a great source of protein, vitamin D, zinc, iron and B vitamins, which may promote hair growth.

Sweet Peppers

Sweet peppers are loaded with vitamin A & C, these two nutrients that help ensure hair stays healthy & that may promote hair growth.


Avocados are delicious, nutritious & an excellent source of healthy fats. It is loaded with vitamin E and essential fatty acids, which may promote hair growth.


Berries are loaded with beneficial compounds like antioxidants & vitamins that may promote hair growth. This includes vitamin C, which aids collagen production & iron absorption.


Beans are loaded with plant-based protein, iron, zinc, & biotin, which are all essential for optimal hair health. They all may aid hair growth.


Spinach is a healthy green vegetable, and loaded with beneficial nutrients like iron, folate, vitamin E & C, all of which may promote hair growth.

Cruciferous Vegetables

Cruciferous vegetables like broccoli, Brussels and sprouts are rich in folate, which help promote hair growth.


Seeds provide a massive amount of nutrients with few calories. They are rice in vitamin E & other nutrients that may promote hair growth. Some of the seeds also contain omega-3s, which have been linked to hair growth.

What you eat can have a huge effect on the health of your hair. So, try to add foods that are high in nutrients like vitamin A, C, D & E, Zinc Iron, protein, B vitamins, biotin & essential fatty acids, which all promote hair growth.

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