Eating Healthy for Hair Growth: Science‑Backed Foods & Meal Tips

Now that you know why eating for healthy hair matters, let's take a look at the practical details. 

If you want to get all the right nutrients, make sure to eat the best foods for hair growth:

• Eggs: Eggs are one of the fastest and cheapest ways to get protein. They also contain biotin, which is a specific type of vitamin B used in hair growth.
• Salmon & Fatty Fish: Salmon is one of our favorites, but just about any fatty fish, like mackerel or sardines, is a great source of omega-3s and vitamin D.
• Greek Yogurt: Greek yogurt is a fantastic source of protein and calcium. It's easy to mix into salads and smoothies for a bit of extra nutrition.
• Legumes: We love this affordable, vegan protein source, and legumes like peas and beans also have lots of zinc.
• Berries & Citrus Fruits: When you're looking for vitamin C and antioxidants, it's hard to beat options like raspberries, blueberries, oranges, and grapefruit.
• Leafy Greens: Kale, spinach, and other leafy greens are nutrient powerhouses with lots of iron, vitamin A, and vitamin C.
• Nuts & Seeds: Nuts and seeds are a great way to get healthy fats and nutrients like zinc. They're also very easy to use since you can sprinkle them on salads.

Fruits for Hair Growth

Looking for a quick and tasty treat that's also great for your hair? Most fruits provide healthy vitamins and minerals, and some fruits for hair growth, like avocado, have healthy fats. In addition to all the usual suspects, like berries and citrus, make sure to check out guava, too. It's filled with vitamin C, vitamin A, and vitamin B, and it's also got the highest protein content of any fruit.

Protein-Rich Foods for Hair Growth

Pay close attention to whether your protein is plant-based or animal-based. If you get plant-based proteins, you'll need to eat a variety of types of protein and include vitamin C in your diet to improve absorption. 

Whether you prefer plant-based or animal-based proteins, here are some great types of protein rich food for hair growth:

• Chicken and other poultry
• Fish, shrimp, and other seafood
• Eggs
• Yogurt and cheese
• Lentils, chickpeas, lima beans, and other legumes
• Quinoa and amaranth

Packing your diet with the best foods for hair growth doesn't require you to be a culinary mastermind. Whether you cook at home or prefer the convenience of a smart meal service like Factor or Blue Apron, all you need to do is pick whole foods that prioritize protein and vitamins. This three-day meal plan is a great example of how you can design a diet around foods good for hair growth.

Day 1

• Breakfast: Scrambled eggs with spinach and mushrooms on a slice of whole grain toast
• Lunch: Grilled salmon bowl with quinoa, kale, sweet potatoes, and avocado
• Snack: Greek yogurt with berries and a sprinkle of chia seeds
• Dinner: Brown-rice stir-fry with broccoli, bell peppers, sesame seeds, and chicken

This combo works because you get plenty of protein from the eggs, Greek yogurt, and chicken. At the same time, you'll also get helpful zinc from the whole grains, vitamin C from the peppers and sweet potatoes, and fatty acids from the salmon and chia seeds.

Day 2

• Breakfast: Oatmeal with almond butter, sliced banana, and flaxseeds
• Lunch: Lentil and chickpea salad with arugula, cucumbers, soft-boiled eggs, and lemon vinaigrette
• Snack: Apple slices with walnuts
• Dinner: Seared tuna or trout with wild rice, sautéed Swiss chard, and roasted carrots

This day focuses on the omega-3 fatty acids found in almond butter, eggs, walnuts, and fish. You also get a lot of B vitamins from the oats and flaxseed, and the chard provides vitamin A. Furthermore, the legumes give you extra iron to boost your hair growth.

Day 3

• Breakfast: Smoothie with blueberries, strawberries, spinach, protein powder, and Nutrafol supplements
• Lunch: Turkey and avocado wrap with mixed greens and pumpkin seeds
• Snack: Hard-boiled eggs and orange slices
• Dinner: Shrimp tacos with cabbage slaw, lime, and Greek yogurt crema

This day is all about getting micronutrients. Pumpkin seeds provide zinc, while the shrimp contains selenium. You also get reliable protein from the turkey, eggs, and protein powder, and antioxidants from the berries, cabbage, and oranges.

Your diet is one of the most important things to consider, but it's not the only way to get great hair. 

To supercharge your hair growth, make sure to follow these healthy habits as well:

1. Stay hydrated: If you want to avoid dry, brittle hair, try to drink at least eight 8-ounce cups of water a day.
2. Avoid stress: If you're dealing with a lot of mental strain, consider de-stressing activities like exercise, meditation, or therapy.
3. Use supplements: There are some nutrients, like collagen and biotin, that don't always show up in your food. When you’re ready to shop, check out our collection of top Nutrafol supplements. They're packed with ingredients that boost hair growth.
4. Balance your macros: Many people find their hair does best when they eat roughly 40% carbohydrates, 35% protein, and 25% fat.

What to Avoid (That’s Silently Sabotaging Your Hair)

Figuring out what to avoid is also an important part of improving your hair. 

Make sure to skip eating these things that can harm hair growth:

• Excessive amounts of sugar
• Ultra-processed foods
• Low-calorie diets
• Diets that ban entire food groups
• Repetitive meals
• Excessive amounts of vitamin A, vitamin E, or selenium

Quick Tips for Eating for Healthy Hair

Don't have all day to research the best ways to optimize hair growth? We've got you covered. 

As long as you follow these basics, you'll be well on your way to thick, lush hair:

• Drink at least 64 ounces of water a day
• Track your meals to make sure you're getting enough protein
• Rotate through a variety of fresh fruits, vegetables, and seeds
• Prepare hair-healthy snacks ahead of time to munch on all week
• Get meal boxes if you don't have time to plan and cook meals
• Find healthy fats in nuts, seafood, and plant-based oils
• Use supplements to boost nutrient intake no matter what you eat