Best Foods for Hair Growth: Eat Your Way to Gorgeous Hair
Do you want to know how to grow your hair faster? Discover the best foods for hair growth below. The foods below are loaded with nutrients that will give you quick hair growth. Keep reading to learn how to make your hair grow faster with the right food.
Want longer, healthier hair? There are many different ways to accelerate hair growth.
You can use a DIY hair growth oil or a homemade hair growth spray—but if your diet is lacking essential nutrients, your hair may still grow slowly.
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Why Diet Matters for Hair Growth
Hair consists of a protein called keratin and depends on nutrients from your diet to grow strong and healthy.
Since hair is mostly protein, it needs protein from the food you consume to grow long and healthy. Hair growth is one of the first things to slow down when you’re not getting adequate protein in your diet.
Iron and zinc help transport oxygen to the hair follicles and support cell repair.
Biotin and B vitamins are vital for keratin production and supporting the hair growth cycle.
Omega-3 fatty acids help hydrate the scalp and support thick, shiny hair. Vitamins A, C, D, and E support everything from scalp health to collagen production and sebum (your scalp’s natural oil).
You can’t have long, healthy hair without the support of these essential vitamins and nutrients.
You can take vitamins and supplements to increase your intake of these essential vitamins and nutrients, but consuming real, whole foods is generally considered better.
Below, you’ll discover the best foods for hair growth that you should be eating every day!
Best Foods for Hair Growth
If you want to grow longer hair, try to include as many of the hair-nourishing foods below as possible in your daily diet.
Eggs
Eggs are a nutrient-dense powerhouse, making them one of the best foods you can eat for strong, healthy hair.
Eggs are rich in biotin, selenium, and zinc. Just make sure to eat the whole egg, including the egg yolk, because the yolk is what contains a significant amount of nutrients.
Additionally, one egg provides about six grams of protein, which helps strengthen hair and prevent breakage.
Brazil Nuts
Brazil nuts are extremely rich in selenium. Selenium encourages hair follicle health, reduces inflammation that can affect the scalp, and supports thyroid function (which is directly tied to hair growth).
You only need one to two Brazil nuts a day to get more than enough selenium. With that said, you do not want to overdo selenium. Selenium is very powerful, and too much can be harmful.
So just stick to one or two Brazil nuts a day, and don’t overdo it. In this case, more is not better!
Shellfish
Shellfish are loaded with protein, zinc, and copper. My favorite shellfish for healthy hair is oysters. Oysters are one of the best food sources for zinc.
Zinc promotes hair tissue growth and repair, keeps oil glands around the follicles working properly, and prevents hair thinning and shedding.
Although copper is not often discussed in relation to hair growth, it plays a significant role nonetheless.
Copper plays a crucial role in forming blood vessels and enhancing circulation to the scalp, which is essential for delivering oxygen and nutrients to hair follicles.
It also plays a role in the formation of collagen and elastin, which support the hair shaft and maintain healthy follicles.
Additionally, a small can of oysters provides 18 grams of protein.
Canned oysters are significantly more affordable than fresh. These are my favorite. I pretty much eat these every single day!
Shrimp is another great source of zinc, copper, and protein.
Chicken
Chicken is an excellent source of protein, which the body needs to build strong hair.
Chicken is also a good source of B vitamins like B3 (niacin), B5 (pantothenic acid), and B6, which help nourish hair follicles and support healthy scalp circulation.
Organic or pasture-raised chicken is best if you want to avoid unwanted hormones or additives that may affect hormone balance and negatively affect hair growth.
Grass-fed Beef
Grass-fed beef is another nutrient-dense powerhouse. It is high in protein and loaded with zinc, iron, and B vitamins.
Iron helps red blood cells carry oxygen to the hair follicles.
Heme iron, which is found in animal sources like beef, is the most bioavailable form, which means it is easily absorbed by the body.
The reason I recommend grass-fed beef over grain-fed is because it generally contains higher levels of omega-3 fatty acids, antioxidants, and vitamin E.
You can read this article, Benefits of Grass-fed Beef & Why It’s Superior to Grain-fed, to learn more about why grass-fed beef is better than grain-fed.
I purchase grass-fed beef from a local farmer. I personally think that is the best place to buy grass-fed beef.
It’s typically more affordable, and I think it is really important to support local farmers.
That said, I know not everyone has access to local grass-fed beef. In that case, I highly recommend US Wellness Meats.
I have purchased from them several times, and I highly recommend them.
Their farms do not use pesticides, herbicides, antibiotics, GMOs, or added growth hormones. Their cows are also 100% grass-fed and grass-finished.
You can click here to learn more about US Wellness Meats.
You can also go to EatWild.com to search for grass-fed beef in your area or, better yet, join your local Facebook group and ask if anyone knows of local farmers in your area.
Fatty Fish
Fatty fish such as salmon, mackerel, and sardines provide a significant amount of protein, vitamin D, and omega-3s.
Omega-3s help reduce scalp inflammation and keep hair hydrated from within. They also help promote shiny, soft hair.
Avocados
Avocados are amazing for hair growth thanks to the vitamin E and healthy fats they contain.
These fats moisturize the scalp and promote healthy hair structure, helping prevent dryness, breakage, and shedding.
Vitamin E improves scalp circulation, supports hair follicle health, and protects hair from oxidative stress. Just half an avocado provides around 20% of your daily vitamin E needs.
Avocados are also rich in antioxidants & vitamin C, which support collagen production, protect hair follicles, and help maintain a healthy scalp environment.
Organ Meats
Organ meats like beef liver, chicken liver, beef kidney, and others are among the most nutrient-dense foods you can eat.
They are rich in heme iron, and iron is essential for helping carry oxygen to your hair follicles, supporting growth, and reducing shedding.
They are also rich in B vitamins, which support the production of red blood cells, promote scalp circulation, and maintain healthy hair follicles.
Beef and chicken liver contain vitamin A (retinol), which helps with sebum production—keeping the scalp moisturized and healthy.
Organ meats also contain trace minerals like zinc and copper, which play vital roles in hair tissue repair and follicle health.
US Wellness Meats is also great for purchasing organ meats!
Just be sure to eat organ meats in moderation. One to two times per week is sufficient for most people to reap the benefits without overexposing themselves to nutrients like vitamin A or copper.
Berries
Berries are packed with vitamins, antioxidants, and compounds that nourish your scalp, protect hair follicles, and support stronger, healthier hair.
Strawberries are rich in vitamin C, which helps your body produce collagen, a structural protein that strengthens hair and improves elasticity. It also helps absorb iron, which is crucial for follicle oxygenation.
Blackberries and raspberries are full of antioxidants like anthocyanins and polyphenols, which help protect hair follicles from oxidative stress and inflammation that can damage hair and slow growth.
Leafy Greens
Leafy greens are excellent for promoting hair growth—they’re packed with essential nutrients that support scalp health, hair follicle strength, and the overall growth cycle.
Leafy greens, such as spinach, kale, and Swiss chard, are rich in non-heme iron as well as vitamin C.
They are also rich in folate and other B vitamins that support cell turnover and follicle function, which are critical for consistent, healthy hair growth.
Hair Growth Meal Plan
The meal plan below features nutrient-dense foods known to support hair health—like eggs, leafy greens, fatty fish, organ meats, and berries—while keeping protein intake above 100 grams per day and calories around 2,000 per day.
You can use this meal plan to ensure you’re eating foods that support faster hair growth—or simply use it as inspiration to create your own meal plan.
Monday
- Breakfast: Scrambled eggs with sautéed spinach and avocado on whole-grain toast
- Lunch: Grilled chicken salad with kale, chard, avocado, and balsamic vinaigrette
- Dinner: Grass-fed beef stir-fry with kale and quinoa
- Snack: Greek yogurt with berries and a scoop of protein powder
Tuesday
- Breakfast: Omelet with kale, mushrooms, and cheddar; side of berries (strawberries & blueberries)
- Lunch: Salmon and spinach wrap with avocado; side of berries
- Dinner: Baked mackerel with chard, sweet potato, and a side of grilled shrimp
- Snack: Strawberries and almond butter
Wednesday
- Breakfast: Boiled eggs with chard smoothie (banana + almond milk); Brazil nuts
- Lunch: Shrimp quinoa bowl with sautéed chard and cherry tomatoes
- Dinner: Liver and onions with sautéed spinach and roasted carrots
- Snack: Avocado slices with sea salt and lemon
Thursday
- Breakfast: Avocado toast with poached eggs and raspberries
- Lunch: Grass-fed beef burger (no bun) with kale salad and avocado
- Dinner: Grilled shrimp with wild rice and steamed spinach
- Snack: Smoothie with kale, berries, almond butter, and protein powder
Friday
- Breakfast: Omelet with kale, cheddar, 3 eggs, and a side of Greek yogurt
- Lunch: Chicken and spinach wrap with side of blackberries
- Dinner: Sardines over sautéed kale with garlic and lemon
- Snack: Blueberries and a hard-boiled egg
Saturday
- Breakfast: Greek yogurt with mixed berries and a handful of Brazil nuts
- Lunch: Chicken and spinach wrap with avocado, blackberries, and hard-boiled egg
- Dinner: Salmon fillet with chard and mashed cauliflower
- Snack: Raspberries with cottage cheese
Sunday
- Breakfast: Frittata with kale, onions, and goat cheese; side of blueberries
- Lunch: Oyster and mixed greens salad with olive oil dressing
- Dinner: Organ meat stew with carrots, kale, and potatoes
- Snack: Smoothie with kale, berries, and protein powder
You can also click here to download a printable hair growth meal plan.
Hair Growth Shopping List
Below is a shopping list that goes with the meal plan above. You can copy and paste into the notes app on your phone or download a printable version below.
Produce
- Spinach
- Kale
- Chard
- Avocado
- Onions
- Garlic
- Carrots
- Sweet potato
- Cauliflower
- Cherry tomatoes
- Banana
- Lemon
- Mixed greens
- Blueberries
- Blackberries
- Strawberries
- Raspberries
Protein & Animal Products
- Eggs
- Chicken
- Grass-fed beef
- Salmon
- Mackerel
- Sardines
- Shrimp
- Tuna
- Oysters
- Liver
- Organ meats
- Greek yogurt
- Cottage cheese
- Cheddar cheese
- Goat cheese
- Feta cheese
You can click here to download a printable shopping list that includes the best foods for hair growth!
Nuts, Seeds & Healthy Fats
- Brazil nuts
- Walnuts
- Almond butter
- Olive oil
Pantry & Grains
- Whole grain toast or bread
- Quinoa
- Wild rice
- Roasted chickpeas
- Honey
- Balsamic vinaigrette
Other
- Almond milk
- Protein powder
More Tips for Hair Growth
If you’re on a mission to grow your hair faster, I recommend checking out some of my other blog posts. I have personally been on a hair growth journey and have shared many different things that have helped me.
You can check out my other hair growth posts below.
- DIY Hair Growth Oil
- Best Essential Oils for Hair Growth & Thickness
- 10 Natural Ways to Grow Your Hair Faster
- DIY Hair Growth Spray
- Easy DIY Scalp Scrub for Healthy Hair
Final Thoughts
I really hope you enjoyed this post about the best foods for hair growth and that the information in it helps you grow long, healthy hair.
If you have any questions or comments, feel free to leave them below!
