The 14 Best Foods for Healthy Hair Growth, According to Doctors and Dietians

1SalmonRosa Martin / 500px//Getty ImagesPlate up this fan favorite, loaded with omega-3 fatty acids, to promote hair growth: A diet rich in essential fatty acids has shown to improve hair density and reduce the amount of dead hairs (called telogen) on your head. Mackerel, tuna and herring are other star sources of the nutrient. Agyeman suggests trying sardine toast: “Just mash sardines with olive oil, lemon juice, salt and red pepper flakes. Spread this mixture on whole-grain toast and enjoy.” Fatty fish, FTW!More: Our Favorite High-Protein Tinned Fish Cans2NutsAdela Stefan / 500px//Getty Images“The healthy fats in nuts are great for all organ health, including hair, skin, and nails,” says Gohara. Walnuts, almonds, cashews, and more of these tasty morsels contain a variety of vitamins plus zinc that can help you avoid a deficiency in any of these nutrients, which has been linked to hair loss.Agyeman loves pistachios, which contain biotin, a B-vitamin known for its role in maintaining strong and healthy hair. “Pistachios are rich in antioxidants, which can help protect hair from oxidative stress and damage,” she adds. Incorporate them into pesto or crush them to coat fish fillets for a crunchy, nutrient-filled crust.Advertisement - Continue Reading Below3EggsCarlos Bezz//Getty ImagesAnother prime source of biotin? The almighty egg. Before turning to pill supplements, which are often loaded with more biotin than your body needs, try this biotin-loaded snack that Agyeman adores: “Make seaweed-wrapped eggs! Grab hard-boiled eggs, peel them, and wrap each with a sheet of seaweed.” Eggs are also a great source of zinc and selenium, other hair-healthy nutrients.4LegumesTanja Ivanova//Getty ImagesBoth Agyeman and Gohara clocked lean protein as a key nutrient for hair health. This makes sense, because the hair shaft is composed almost entirely of a protein called keratin. Beans, chickpeas, peanuts, soybeans, and lentils are all ace sources of the nutrient and happen to be plant-based—but feel free to lean into your love of chicken breast instead. Beans and lentils are also a great source of other hair-healthy nutrients, including zinc, iron, biotin, and folate.Advertisement - Continue Reading Below5SpinachGrace Cary//Getty ImagesSnack on this dark, leafy green (kale and arugula work too!) for your strands. It’s loaded with vitamin A, which is necessary for the growth of healthy hair. Quick caveat: Too much vitamin A can actually lead to hair loss, so it's better to get the nutrient from your diet rather than a supplement (which may contain more vitamin A than you need). Spinach is also a great source of iron, which may play a role in female pattern hair loss.6Sweet PotatoesDrew Mauck//Getty ImagesSweet potatoes can also help you sneak in vitamin A. The spuds contain beta-carotene, which the body converts to vitamin A. Aforementioned, too much and too little vitamin A leads to defects in hair growth. Just one more reason to avoid vitamin A toxicity by getting it primarily from your food instead of supplements.Advertisement - Continue Reading Below7AvocadosTanja Ivanova//Getty Images“Avocados are rich in Vitamin E, an antioxidant that provides nourishment to the hair,” says Agyeman. “Consuming just a medium-sized avocado provides approximately 28 percent of your daily vitamin E requirements.”Gohara also notes that the healthy fats in avocados may contribute to overall hair health.8SeedsSERGEY CHAYKO//Getty ImagesFlaxseeds, chia seeds, sunflower seeds, and pumpkin seeds all contain nutrients necessary for hair health, such as vitamin E, zinc, and selenium. Flaxseeds and chia seeds also provide hair-loving omega-3 fatty acids.Advertisement - Continue Reading Below9YogurtArx0nt//Getty ImagesIt’s no wonder yogurt—which is loaded with protein, probiotics, and other important nutrients—is a common ingredient in DIY hair masks. Yogurt also contains vitamin B5 (known as pantothenic acid), which can help protect your hair from the elements and boost your body’s natural repair process.10PeppersMichelle Garrett//Getty ImagesVitamin C is essential for the absorption of iron, so it may help people experiencing hair loss associated with iron deficiency. Bump up your intake with sweet peppers (bell peppers included), which are loaded with the antioxidant-rich vitamin. Their antioxidant properties may also help reduce oxidative stress, which can cause hair loss. The crunchy guys also contain vitamin A, another hair-healthy nutrient.Advertisement - Continue Reading Below11Berries and CitrusMartin Poole//Getty ImagesInclude these fruits in your five-a-day for hair growth. Berries—such as strawberries, blackberries, raspberries, and blueberries—contain vitamin C, which stands out for its antioxidant properties and starring role in the absorption of iron, both important for healthy hair. Citrus fruits contain limonin, which was shown to enhance anagen signaling, or the growth phase of hair, in rats according to a study published in the journal Nutrients. 12OystersAlexander Spatari//Getty ImagesA deficiency in zinc is associated with hair loss. Get a hefty dose of the mineral when you slurp down your half-dozen: One medium oyster provides about 8 mg, or 100 percent of the daily requirement of zinc for women. Just be sure to split your app with someone to avoid surpassing the tolerable upper intake level of 40 mg.Advertisement - Continue Reading Below13Cruciferous VegetablesGerry Matthews//Getty ImagesThis class of veg, which includes broccoli, Brussels sprouts, kale, and collards, to name a few, is rich in hair-healthy nutrients such as vitamin A, vitamin C, folic acid, and biotin. Half a cup of raw, chopped broccoli contains 0.4 micrograms, or 1 percent of the daily value for biotin.14CollagenVictoria Popova//Getty ImagesConsider adding this flavorless substance to your morning coffee or afternoon smoothie: Fish-derived collagen peptides were found to significantly enhance hair regrowth and the proliferation of the cells in hair follicles in one study on mice, published in the International Journal of Molecular Sciences. Collagen also contains amino acids, which are necessary to build keratin, the protein found in hair.Samantha (she/her) is the Senior Editor at Delish, where she edits the most-talked-about food news and features on the internet. In her previous role as Assistant Editor in the Good Housekeeping Test Kitchen, she taste-tested hundreds of products and recipes (tough job!). A graduate of Fordham University, she considers the kitchen to be her happiest place.