15 Best Foods for Hair Growth: What to Eat and What Not To

Many things that can affect how your hair grows. But what I find surprising is that when I ask people what they think is hurting their hair, they almost always point to outside factors like pollution or stress, and then rush to get the latest shampoo or serum, hoping it will fix the problem.

Sure, those products can help, but what often gets overlooked is the simple fact that hair is still part of the body. And just like your skin or your muscles, it’s shaped by what’s on your plate—which makes diet and nutrition a huge factor.

So what do you actually need to eat for your hair to grow thick and strong? That’s what I’ll walk you through in this guide, including which foods to avoid and answers to the most common questions I get on this topic.

What Nutritional Deficiencies Mean for Your Hair

We’ve all heard the common advice about eating well because it’s good for your hair. But if we look a bit deeper, science tells us that hair depends on the same nutrients that keep the rest of our body running.

When you don’t get enough, your body prioritizes more important organs—and your hair ends up last in line. Here are the key nutrients to know and what happens when you fall short of them:

• Protein: Builds keratin, the very protein hair is made of. Low intake means brittle strands and slower growth.

• Iron: Delivers oxygen to follicles. Low iron stores can trigger shedding.

• Zinc: Keeps follicle tissue and oil glands working. Deficiency is strongly linked to hair loss.

• Omega-3: Anti-inflammatory fats that calm the scalp and add shine

• Vitamin D: Low levels are tied to excess shedding in some people.

• Vitamin C: Helps make collagen and boosts absorption of plant-based iron.

• Biotin (B7): Important for keratin production. Deficiency is rare, so getting them from real foods sources are best.

• Selenium & Iodine: Needed only in tiny amounts but both support thyroid function, which directly affects hair cycles.

Best Foods for Hair Growth

Salmon for Less Shedding

Salmon contains omega-3 fatty acids that help calm scalp inflammation and nurture the follicles, creating an environment where hair can grow stronger and shed less.

Along with those healthy fats, salmon is also rich in natural vitamin D and protein—two essentials for keeping strands resilient.

But beyond how nutrient-packed salmon is (and that’s really why I placed it first on the list), what I love most is how versatile it is. I usually toss it into a salad, but I can just as easily turn it into a taco when I want to make things a little more interesting.

Eggs for Thicker, Stronger Strands

Eggs are one of the most accessible protein-rich foods, packed with amino acids your body uses to build keratin—the very protein that makes up each strand of hair.

And while egg whites get most of the credit, let’s not forget the yolk. It’s high in biotin, which supports keratin production and has long been tied to stronger growth. Plus, it’s tasty.

Here's a tip I picked up from my gym bros and gals: keep hard-boiled eggs ready in the fridge as snacks. You can also fold them into veggie scrambles or grain bowls when you want something quick but filling.

Greek yogurt for Quick Protein Fix

Greek yogurt sets itself apart from other protein-rich foods like salmon and eggs by being light and easy to grab. So when you’re short on time and can’t get in a full meal, it’s a quick protein fix that still supports your strands and steady growth without much prep.

What’s more, its creamy texture comes with the bonus of calcium for strong bones, and many brands are fortified with vitamin D, a nutrient linked to follicle health.

Personally, I go for plain varieties with fewer artificial sugars. But if my sweet tooth’s calling the shots, I’ll add berries or chia seeds for a natural touch of flavor.

Chicken breast for Lean Protein

For anyone cutting back on red meat, chicken breast is a straightforward choice for lean protein, enough to reinforce the keratin your hair is made of.

Beyond protein, it also offers modest amounts of zinc and iron that help follicles stay active and oxygen circulate to the roots.

And if you’re a busy guy or gal, the best thing about chicken breast is how easy it is to batch-cook. Grill or roast a few pieces at the start of the week, then slice them into salads, tacos, or stir-fries so your hair keeps getting that steady protein support without much fuss.

Avocado for Antioxidant Protection

Avocados bring more than just creamy texture to your meals. They’re one of the richest sources of vitamin E, an antioxidant that shields scalp skin and follicles from everyday oxidative stress, which can damage and weaken roots over time.

On top of that, avocados are packed with monounsaturated fats that keep cell membranes flexible and help the scalp stay moisturized.

For these reasons, it’s no surprise that avocado oil is also applied topically on hair, putting it in the league of superior nourishing oils alongside batana, castor, and coconut.

I love having avocado daily. I’ll smash it on whole-grain toast or toss it into a salad for an easy way to work it in. That’s to say it’s something you can easily make part of your own routine.

Lentils for Iron Support

As much as they’re known as the go-to plant protein for vegetarians, lentils are also rich in iron, specifically non-heme iron. This type of iron helps deliver oxygen to your follicles so they can stay healthy and active.

Along with that, lentils bring zinc and folate, both of which contribute to cell renewal and stronger strands.

Since plant-based iron isn’t absorbed as easily as iron from meat, many dietitians suggest pairing lentils with vitamin C–rich foods like tomatoes, peppers, or citrus. That combo makes the iron easier for your body to absorb, giving your hair the full benefit.

Spinach for Iron + Vitamin C

Similar to lentils, the biggest contribution of spinach is non-heme iron, which helps funnel oxygen right down to your roots. But the X factor here is that spinach’s version comes bundled with vitamin C, which helps the body absorb that iron more effectively—something missing in lentils.

Now, spinach is naturally green and a bit bitter, so I get that it isn’t everyone’s cup of tea. But tossing it into an omelet or blending it into a smoothie with other ingredients works like magic.

Black Beans for Fiber

Black beans are another plant-based staple that deliver non-heme iron. But beyond that, they’re an excellent source of fiber, which helps keep inflammation at bay and lowers the risk of pattern hair loss.

They also provide a solid amount of protein and zinc, both of which are key for growing stronger, healthier strands.

Sweet Potatoes for Natural Shine

Sweet potatoes bring something different to the table with their standout nutrient beta-carotene—a precursor to vitamin A. Once converted in the body, vitamin A helps your scalp produce sebum, the natural oil that protects and moisturizes your hair shaft, giving it that healthy shine.

On top of that, sweet potatoes provide fiber for steady digestion and vitamin C to support collagen around your follicles.

My favorite way to enjoy them is roasted into crispy wedges or cubes. Pair that with salmon or black beans and boom, you’ve got yourself a meal!

Strawberries (or Mixed Berries) for Collagen Support

Berries like strawberries are a sweet way to give your hair a little inside help. Their biggest advantage is vitamin C, which your body uses to make collagen—a protein that surrounds and strengthens each follicle.

That same vitamin C also improves how well you absorb plant-based iron from foods like lentils and spinach.

What’s more, the natural antioxidants in berries act as a shield against everyday stressors that can weaken strands over time.

Simply add a cup to yogurt, oatmeal, or even a fresh salad to take sweet-tooth healthiness up a notch.

Oysters for Zinc

Oysters are in a league of their own when it comes to zinc, making them one of the richest natural sources you can eat. Zinc is key for healthy hair growth since it keeps follicles working properly and helps balance scalp oil.

They also bring along selenium and iodine, two minerals that support thyroid health. And since the thyroid influences your hair cycles, that connection matters.

Pumpkin Seeds for Follicle Support

Pumpkin seeds may be small, but they pack a concentrated dose of zinc, which as mentioned earlier, is one of the most important minerals for keeping hair follicles working and scalp oil glands balanced.

On top of that, they contribute plant protein and a touch of iron, both helpful for stronger strands.

They’re also one of the easiest foods to work into your day. Blend them directly into creamy soups like squash or tomato for a nutty flavor and thicker texture that supports healthier hair.

Walnuts for Scalp‑Friendly Fats

Walnuts stand out as a plant-based source of omega-3 fatty acids, specifically ALA, which improve blood circulation and reduce inflammation around the follicles. This creates a scalp environment that is better nourished and more supportive of steady hair growth.

They also carry natural polyphenols that protect against oxidative stress, plus a bit of protein for extra support.

Chia Seeds for Omega‑3s

Like walnuts, these tiny chia seeds are rich in ALA omega-3s. But what sets them apart is the way they absorb liquid and form a gel-like texture. That helps the body hold on to hydration, which in turn keeps your follicles from drying out.

Alongside those healthy fats, chia seeds also provide plenty of fiber to keep your energy steady and a dose of plant protein for added strength.

The best part? They’re incredibly easy to slip into breakfasts and snacks. Just stir a spoonful or two into yogurt, overnight oats, or smoothies.

Mushrooms for Vitamin D Support

Mushrooms are a unique plant-based food because they naturally produce vitamin D when exposed to sunlight, just like our skin does.

In general, mushrooms also provide fiber and antioxidants that support overall health. But it’s their vitamin D content, especially in UV-exposed varieties, that makes them stand out for hair. Low vitamin D levels have long been linked to hair loss, so including mushrooms in your meals can be a simple way to add extra support.

Are There Any Foods to Avoid?

Now, there are probably plenty of foods that share the same basic nutrients for hair health that didn’t make our list above. And chances are, while walking down the grocery aisle, you’ll spot other options and wonder, “Is this good for my hair?”

That’s why what matters just as much is knowing the foods to avoid before they end up in your cart. Here are the ones to watch out for:

• Processed foods: Packaged snacks, fast food, and heavily refined meals are often high in unhealthy fats and sodium. Both can increase inflammation in the body, which may disrupt scalp health over time.

• Sugar‑sweetened beverages: Sodas, sweet teas, and energy drinks spike blood sugar quickly, which can mess with hormones tied to your hair cycle. Over time, it may also lead to insulin resistance, a condition linked to hair thinning.

• Desserts: Before you come at me with pitchforks, trust me I’ve got a sweet tooth too. But the truth is, making a daily habit of cakes and pastries fuels inflammation and the weakening of collagen around your follicles.

• Alcohol: A drink here and there is fine, but regular heavy drinking dehydrates your body (and your scalp), depletes essential nutrients like zinc, and can disrupt circulation to the follicles.

• Crash diets: Rapid weight loss often means your body isn’t getting enough protein, iron, or other essentials to keep follicles active. That’s why crash diets are a common trigger for telogen effluvium, a temporary but very noticeable kind of hair shedding.

Frequently Asked Questions (FAQs)

What food is best for hair growth?

The best foods for hair growth are those rich in protein, iron, omega-3s, and vitamins like D and C, since these nutrients give follicles the raw materials to keep strands strong and resilient.

What's important to know is that it isn’t just about one food. A balanced diet that mixes proteins, leafy greens, healthy fats, and fruits is what truly keeps your hair nourished over the long run.

Does drinking water help with hair growth?

Yes, drinking enough water does support hair growth because proper hydration keeps your scalp and follicles from drying out. That way, nutrients can flow more efficiently to the roots. Dehydration, on the other hand, can leave strands brittle and more prone to breakage.

What grows hair faster?

A healthy scalp environment is what helps hair grow faster, and diet has a lot to do with it.

Of course, no single food will double your growth overnight. But regular, consistent nutrition—eating protein-rich foods, leafy greens for iron, and sources of omega-3s—creates the conditions your follicles need for steady progress month after month.

Which fruit is best for hair?

Strawberries and other berries are the best fruits for hair. They’re packed with vitamin C, which your body uses to produce collagen around the follicles. Citrus fruits like oranges and kiwis also offer the same vitamin C advantage, while avocados bring vitamin E for antioxidant protection.

Are supplements necessary?

Supplements aren’t necessary if your diet already covers enough protein, iron, vitamin D, and zinc. However, in special cases like postpartum recovery, vegan diets, or certain medical conditions, a doctor may recommend supplements to fill nutrient gaps that diet alone might not cover.

Whenever possible, aim to get your nutrients from whole foods first, and use supplements as backup rather than a replacement.

Healthy Hair Comes With Good Nutrition Plus Good Habits

Yes, the right foods do support hair growth, and there’s plenty of research showing how diet connects to healthy hair. But food is only one part of the bigger picture. Everyday habits like good rest, regular exercise, and carving out time to give your hair some TLC matter just as much.

And speaking of TLC, one of the best ways to give it is with a hair-nourishing oil—from the classic coconut oil to the ancient, generation-passed batana oil. That’s to say food fuels healthy hair from the inside, while hair oils work on the outside to condition, protect, and strengthen.

Try it today—or explore the Keyoma Blog for more tips, routines, and practical guides on hair care!