The 13 Best Foods for Hair Growth

Picture of Tommy T.
Tommy T.

Scalp Micropigmentation Practitioner
Buffalo, NY

6 mins read
Hair loss can be a distressing experience, but the good news is that the right diet can aid in promoting healthier and stronger hair. Including certain nutrient-rich foods in your diet can foster hair growth and enhance the overall texture of your hair. In this article, we will explore the 13 best foods that can help in hair growth. However, if you find that you’re too far gone with your hair loss, consider scalp micropigmentation (SMP). SMP can redefine a natural-looking hairline, making a significant difference in your appearance. If you can confidently rock a bald look, more power to you! But if you desire a frame to your face, SMP might be what you need.

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The Role of Nutrition in Hair Growth

Before diving into the particular foods, let’s understand how nutrition impacts hair growth. Your hair health and growth depend on several factors including:

  • Age
  • Overall health
  • Genetics
  • Diet

Vitamins and minerals from food play a crucial role in the hair follicle growth cycle and cellular turnover. A diet lacking in essential nutrients can lead to hair loss, primarily due to deficiencies in:

  • Vitamins B12
  • Vitamin D
  • Biotin
  • Riboflavin
  • Iron

Below is a table summarizing key nutrients and their role in hair growth:

Nutrient Role in Hair Growth
Protein Supports structure and strength
Biotin Essential for keratin production
Iron Vital for oxygen transport
Zinc Necessary for repair and growth
Omega-3 Promotes scalp health
Vitamin A Regulates sebum production
Vitamin C Enhances iron absorption
Vitamin E Prevents oxidative stress

Top 13 Foods for Hair Growth


1. Eggs

Why Eggs?

  • Eggs are an outstanding source of protein and biotin, both crucial for hair growth. Hair follicles are predominantly composed of protein, so consuming enough of it is essential. Biotin helps produce keratin, a hair protein.

Ways to Include Eggs:

  • Boiled eggs for breakfast
  • Egg salads or sandwiches
  • Scrambled eggs with vegetables

2. Berries

Why Berries?

  • Rich in antioxidants like vitamin C, berries safeguard the hair follicles from damage. Vitamin C also aids in collagen production, strengthening hair structure. Moreover, it helps the body absorb iron, preventing deficiencies that can result in hair loss.

Types of Berries to Include:

  • Strawberries
  • Blueberries
  • Raspberries

3. Spinach

Why Spinach?

  • Spinach is loaded with essential nutrients like vitamins A and C, iron, and folate. Vitamin A helps glands in the scalp produce sebum, which moisturizes the scalp. However, excessive vitamin A can lead to hair loss.

Spinach Preparation Tips:

  • Spinach salads
  • Spinach smoothies
  • Cooked spinach dishes

4. Fatty Fish

Why Fatty Fish?

  • Fatty fish like salmon provide omega-3 fatty acids, promoting hair density and growth. They also contain protein, selenium, vitamin D3, and B vitamins—essential nutrients for strong and healthy hair.

Types of Fatty Fish to Include:

  • Salmon
  • Mackerel
  • Sardines

5. Sweet Potatoes

Why Sweet Potatoes?

  • Sweet potatoes are a great source of beta-carotene, which converts into vitamin A. This nutrient is essential for hair health but should be consumed in moderation to avoid adverse effects.

Ways to Prepare Sweet Potatoes:

  • Baked sweet potatoes
  • Sweet potato fries
  • Sweet potato mash

6. Avocados

Why Avocados?

  • Avocados are rich in healthy fats and vitamin E. Vitamin E acts as an antioxidant to prevent oxidative stress on the scalp, promoting a healthy hair environment.

Ways to Include Avocados:

  • Avocado toast
  • Guacamole
  • Avocado smoothies

7. Nuts

Why Nuts?

  • Nuts are packed with vitamin E, B vitamins, zinc, and healthy fats. These nutrients are essential for hair growth and also offer broader health benefits like reduced inflammation and a lower risk of heart disease.

Types of Nuts to Include:

  • Almonds
  • Walnuts
  • Cashews

8. Seeds

Why Seeds?

  • Seeds are abundant in nutrients like vitamin E, zinc, selenium, and omega-3 fatty acids. Including a variety of seeds can ensure a comprehensive intake of hair-healthy nutrients.

Popular Seeds for Hair Health:

  • Chia seeds
  • Flaxseeds
  • Sunflower seeds

9. Sweet Peppers

Why Sweet Peppers?

  • Rich in vitamins C and A, sweet peppers aid in collagen production and sebum regulation, contributing to hair strength and health.

Ways to Use Sweet Peppers:

  • In salads
  • Stir-fries
  • Grilled vegetables

10. Oysters

Why Oysters?

  • Oysters are an exceptional source of zinc, vital for hair growth and repair. However, obtaining zinc from whole foods is preferable to avoid toxicity from excessive intake.

How to Eat Oysters:

  • Fresh oysters
  • Grilled oysters
  • Oyster stews

11. Beans

Why Beans?

  • Beans offer plant-based protein, zinc, iron, biotin, and folate. They are versatile and affordable, making it easy to incorporate them into various meals.

Types of Beans to Include:

  • Black beans
  • Lentils
  • Chickpeas

12. Soybeans

Why Soybeans?

  • Soybeans contain compounds like spermidine, which may have potential hair growth benefits. Although research is still emerging, soybeans are a nutritious addition to your diet.

Ways to Include Soybeans:

  • Edamame
  • Tofu
  • Soy milk

13. Meat

Why Meat?

  • Meat provides protein and iron, essential for hair growth and repair. Red meat, in particular, contains easily absorbable iron, which is crucial for oxygen transport to hair follicles. However, moderation is key due to health risks associated with high red meat consumption.

Types of Meat to Include:

  • Chicken
  • Beef
  • Pork

Frequently Asked Questions


What food is best for hair growth?

A balanced diet rich in protein, vitamins (B12, D, A), minerals (iron, zinc), and antioxidants (vitamin C, E) supports optimal hair growth. Including a mix of the foods discussed—eggs, berries, fatty fish, sweet potatoes, nuts, seeds, and more—ensures you get essential nutrients for healthy hair.

How does diet affect hair health?

Diet plays a significant role in hair health by providing crucial nutrients for hair growth and maintenance. Deficiencies in vital vitamins and minerals can lead to hair loss or brittle hair. Consuming a well-rounded diet with adequate protein, vitamins, and minerals supports strong, vibrant hair.

Can supplements improve hair growth?

Supplements like biotin are often marketed for hair growth, but efficacy varies, and excessive intake can have adverse effects. It’s best to obtain nutrients from whole foods to ensure a balanced intake and minimize toxicity risk. Consulting a healthcare professional before starting any supplement regimen is advisable.

Consider Scalp Micropigmentation


While a nutritious diet can significantly impact your hair health and growth, some individuals may experience hair loss that’s too advanced for dietary changes to reverse. If you’re struggling with noticeable hair loss and want to enhance your appearance, consider scalp micropigmentation (SMP).

SMP is a non-invasive procedure that involves tattooing tiny dots on the scalp to mimic the appearance of hair follicles. It can create the illusion of a fuller head of hair, a defined hairline, or even conceal scars. At Elegant SMP in Buffalo, NY, we utilize the latest techniques and equipment to provide natural-looking results. Our lead practitioner, Tommy T., is skilled in the faded hairline technique, which offers a subtle and realistic hairline for both men and women.

If you feel empowered and confident with a completely bald look, that’s fantastic! Embrace it fully. However, if you desire a framed face and a boost in confidence, SMP could be the perfect solution.



A balanced diet incorporating these 13 nutrient-rich foods can play a pivotal role in promoting healthy hair growth. However, for those who face significant hair loss, scalp micropigmentation offers a viable and effective alternative. Whether you choose to embrace your bald look or enhance your appearance with SMP, remember that confidence comes from within. Choose what makes you feel your best.

For personalized advice and scalp micropigmentation consultations, contact Elegant SMP today—where we transform lives one hairline at a time.

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About Us:

Elegant Scalp Micropigmentation was founded in Buffalo, NY with the goal of providing clients with a compassionate and understanding atmosphere for their hair loss troubles. We’ve been through it ourselves and at Elegant SMP, are devoted to providing our customers with the knowledge and confidence they need to make a well-informed decision about their SMP treatment plan. 

We are excited to offer our premium SMP services that will unveil a more authentic version of yourself. Our continued dedication to perfecting this craft aims to help our clients rediscover their confidence and be able to enjoy a renewed sense of self.

What our customers are saying

Hirschy Hoops
Hirschy Hoops
Tommy T you’ve changed my life. I put all my trust in you and you made me so comfortable with this process. The reason I selected you is you want to master this art and customized a process to meet my specific needs. When I look in the mirror and am confused that I have hair or a hair line now that says a lot. Honestly I see you as the go to SMP artist in the future. All of your studying on this will pay huge dividends and you are able to change people’s lives which is so powerful. Thank you for treating my head like your own. God bless you and if you ever need a reference or anything I’d be thrilled to do so. Thanks again Tommy
byron culf
byron culf
Sent me a mock pic of how my hair might look within a few hours. Great service! Shame I'm in the UK and didn't realise they are in the US
Eric Boone
Eric Boone
Today I had a consultation with Tommy at Elegant Smp. He was very professional and informative answering all my questions. He made me feel confident that I came to the right place. His knowledge and understanding of Smp put my mind at ease going forward. I would highly recommend reaching out to Tommy if you are considering this procedure.
Krishna KV
Krishna KV
I recently had a consultation with Tommy, and I was impressed with his professionalism. He spoke clearly and answered all of my questions about the procedure and Pre and Post-care instructions. I had a positive experience and I am looking forward to getting my SMP done with Tommy and I would highly recommend him to others.
Kendall Velarde
Kendall Velarde
Great guy and very professional!! Highly recommended!!
jason velasquez
jason velasquez
Talking with Tommy was great! He was very professional, and informative with all the questions I had.
Michael Marino
Michael Marino
Tommy provided me with a image of how I would look with SMP his service was awesome, simple and quick id recommend Tommy’a website to anyone wanting to see what they look like with SMP
Akeem H
Akeem H
Amazing professional that really takes the time to answer questions or concerns and does great work!
Matt T.
Matt T.
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Elegant SMP is the place to get your scalp micropigmentation if you are interested in quality technique. Not all SMP is the same and your practitioner's training really does matter. For me, understanding how my artist could achieve an authentic looking hairline was very important, and very few SMP artists have the training to achieve that. Tommy at Elegant SMP is a true professional who understands how to get a natural looking result that is difficult to replicate - which is a true testament to his training. My SMP results exceeded my expectations and I would recommend Elegant SMP to anyone who is interested in getting the highest quality work the first time, or repairing SMP work that missed the mark.
Jason V.
Jason V.
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I knew from the consultation with Tommy that he was a genuinely good guy. Their professionalism is top-notch and the work he does is amazing! I can't stop looking at my hairline and just how natural it looks. I'm 100 % satisfied with the results and highly recommend his services!
Eric B.
Eric B.
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I just finished my third session with Tommy over at elegant smp. He did a great job and was extremely professional. His attention to detail was amazing giving me the desired look I was going for. I would highly recommend his services for anyone looking to have this procedure done. Everything about the experience was pleasant and stress free.

What to do next?

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