10 Best Foods for Hair Growth

Eggs, salmon and lentils are among the best foods for hair growth because they provide protein and other nutrients needed for healthy hair follicles. For hydration alongside a balanced diet, see the best drinks for hair growth.

What are 10 of the best foods for hair growth?

The ai symptom analyzer can help you organize your symptoms, but it cannot identify the cause of hair loss. The foods below are practical choices, not a ranking of proven treatments; the portions are meal ideas, not prescribed doses for hair growth.

Hair follicles need a steady supply of nutrients, and a deficiency can contribute to some types of shedding. A review of vitamins and minerals in hair loss describes their roles in the hair cycle, while noting that the evidence for supplementation is often uncertain.

Direct evidence for individual foods is limited. A systematic review of nutritional interventions for hair loss found that no diet-based intervention studies met its criteria for people without a known nutritional deficiency. Studies of supplements do not establish that eating a particular food will regrow hair.

1. Eggs

Eggs provide protein, which supplies the building blocks for keratin, the main structural protein in hair. They also contain biotin, a nutrient involved in metabolism; biotin deficiency can affect hair, but deficiency is uncommon.

Try two large eggs, about 100 grams without shells, scrambled or hard-boiled as part of a meal. Cook them thoroughly, especially during pregnancy. Evidence: Eggs can contribute useful nutrients, but there is no good evidence that adding eggs specifically increases hair growth in someone who already eats adequately.

2. Salmon

Salmon provides protein, vitamin D and omega-3 fats. These nutrients have roles in normal body function, but the specific effect of eating salmon on hair growth has not been established.

A practical portion is about 3 ounces, or 85 grams, of cooked salmon alongside vegetables and a grain. Choose fully cooked salmon during pregnancy. Evidence: Some supplements containing omega-3 fats have been studied for hair loss, but those findings cannot be assumed to apply to salmon or to omega-3 fats alone.

3. Lentils

Lentils supply plant protein, iron and zinc, making them useful for people who eat little or no meat. Iron deficiency can contribute to shedding, although hair loss has many other possible causes and should not be assumed to mean low iron.

Add about 1/2 cup, or 100 grams, of cooked lentils to a soup, salad or grain bowl. Pair them with a vitamin C-containing food, such as bell pepper, to help your body absorb their plant-based iron. Evidence: Lentils help supply nutrients needed for normal hair growth, but they have not been shown to regrow hair on their own.

4. Lean beef

Lean beef provides protein, zinc and heme iron, a form of iron that the body absorbs more readily than iron from plants. It can be one way to meet nutritional needs, particularly if a clinician has identified low iron intake.

Use about 3 ounces, or 85 grams, of cooked lean beef in a stir-fry or serve it with vegetables. It is not essential to eat beef for healthy hair; lentils, tofu and other foods can contribute protein and iron too. Evidence: Correcting an identified deficiency may help when it contributes to shedding, but eating beef is not a proven treatment for hair loss.

5. Spinach

Spinach contributes iron, folate and vitamin C, among other nutrients involved in normal cell function. Its iron is less readily absorbed than heme iron, so spinach is best treated as one part of a varied diet rather than a stand-alone solution for low iron.

Try about 1/2 cup, or 90 grams, of cooked spinach in an omelet, soup or pasta dish. Add a vitamin C-rich food, such as tomatoes, to help with absorption of its iron. Evidence: Spinach provides useful nutrients, but no strong evidence shows that eating it specifically restores hair growth.

6. Pumpkin seeds

Pumpkin seeds provide zinc, protein and unsaturated fats. Zinc is involved in normal hair follicle function, and too little zinc can be relevant to hair health; more is not necessarily better when intake is already adequate.

Sprinkle about 2 tablespoons, or 18 grams, of pumpkin seeds over yogurt, oatmeal or a salad. Choose unsalted seeds if you want to limit sodium. Evidence: Zinc has been studied as a supplement in some people with hair loss, but that does not prove pumpkin seeds will regrow hair.

7. Plain Greek yogurt

Plain Greek yogurt is a convenient source of protein and can also provide vitamin B12. Both support normal body functions, although eating extra yogurt does not guarantee faster hair growth.

Use about 3/4 cup, or 170 grams, as a snack or breakfast, and add fruit or pumpkin seeds for variety. If you avoid dairy, choose other protein sources that fit your diet. Evidence: Yogurt can help you meet nutrient needs, but direct studies showing that it treats hair loss are lacking.

8. Berries

Berries provide vitamin C, which helps the body absorb iron from plant foods and is needed to make collagen. Collagen supports normal tissue structure, but that does not mean berries directly stimulate hair follicles.

Add about 1/2 cup, or 75 grams, of berries to yogurt or oatmeal, or eat them alongside an iron-containing meal. Fresh and frozen berries are both practical options. Evidence: Vitamin C has established nutritional functions, but eating berries specifically has not been proven to increase hair growth.

9. Sweet potato

Sweet potato provides beta carotene, which the body can convert to vitamin A. Vitamin A is involved in normal cell function, but excess preformed vitamin A, particularly from supplements, can contribute to hair loss.

Try about 1/2 cup, or 100 grams, of cooked sweet potato with a protein source. Eating beta carotene-rich vegetables is different from taking high-dose vitamin A supplements. Evidence: Sweet potato helps provide a nutrient involved in normal health, but there is no good evidence that it independently reverses hair loss.

10. Tofu

Tofu provides plant protein and can also contribute iron, making it a useful option for a vegetarian or vegan meal. Nutrient amounts vary by product, so check the label if you are comparing brands.

Add about 1/2 cup, or 125 grams, of tofu to a stir-fry, soup or rice bowl. Serve it with vegetables containing vitamin C to help absorb plant-based iron. Evidence: Tofu can support adequate nutrition, but it has not been established as a treatment for hair loss.

What foods should you limit for hair growth?

Be cautious with highly restrictive diets and repeated crash dieting. Eating too little overall, or cutting out major food groups without suitable replacements, can make it harder to get the protein, iron and other nutrients needed for normal hair growth.

You do not need to ban sugar or a particular processed food to protect your hair. If foods low in nutrients regularly crowd out balanced meals, however, replacing some with protein sources, vegetables, fruit and other nourishing foods may help improve your overall intake.

Avoid taking high-dose hair supplements simply because a food contains a nutrient associated with hair health. Excess amounts of some nutrients, including vitamin A and selenium, can cause harm and may contribute to hair loss.

Who should be careful, and when should you see a doctor?

See a clinician if shedding is persistent, sudden or patchy, or if your scalp is painful, inflamed or developing scars. Hair loss can have nutritional, hormonal, autoimmune and other causes, and a clinician can help determine whether tests or treatment are appropriate.

If you have a condition that affects nutrient absorption, such as celiac disease, or take medicines that could affect nutrition, ask a clinician or registered dietitian for individual advice. Do not stop prescribed medication because you notice shedding. People who are pregnant or breastfeeding, and parents concerned about a child’s hair loss, should seek advice before using supplements or making major dietary changes.

High-dose biotin supplements can interfere with some laboratory tests. Tell your clinician about any supplements you take, especially before blood testing.