12 Best Foods for Healthy Hair Growth
Strong, healthy hair starts with proper nutrition. Your hair follicles need adequate protein, iron, biotin, zinc, and omega-3 fatty acids to produce thick, shiny hair. If you are experiencing hair thinning or slow growth, adding these nutrient-rich foods to your diet may help.
The Rankings
Spinach
Spinach provides hair-building nutrients including 0.9g of protein per serving. These nutrients support keratin production and healthy follicle function.
Sweet Potato
Sweet Potato provides hair-building nutrients including 2.3g of protein per serving. These nutrients support keratin production and healthy follicle function.
Salmon
Salmon provides hair-building nutrients including 28.0g of protein per serving. These nutrients support keratin production and healthy follicle function.
Avocado
Avocado provides hair-building nutrients including 4.0g of protein per serving. These nutrients support keratin production and healthy follicle function.
Bell Pepper
Bell Pepper provides hair-building nutrients including 1.0g of protein per serving. These nutrients support keratin production and healthy follicle function.
Chicken Breast
Chicken Breast provides hair-building nutrients including 53.4g of protein per serving. These nutrients support keratin production and healthy follicle function.
Greek Yogurt
Greek Yogurt provides hair-building nutrients including 17.0g of protein per serving. These nutrients support keratin production and healthy follicle function.
Almonds
Almonds provides hair-building nutrients including 6.0g of protein per serving. These nutrients support keratin production and healthy follicle function.
Walnuts
Walnuts provides hair-building nutrients including 4.3g of protein per serving. These nutrients support keratin production and healthy follicle function.
Chia Seeds
Chia Seeds provides hair-building nutrients including 4.7g of protein per serving. These nutrients support keratin production and healthy follicle function.
Pumpkin Seeds
Pumpkin Seeds provides hair-building nutrients including 5.3g of protein per serving. These nutrients support keratin production and healthy follicle function.
Lentils
Lentils provides hair-building nutrients including 18.0g of protein per serving. These nutrients support keratin production and healthy follicle function.
Quick Comparison Table
Here is a side-by-side nutritional comparison of all the foods on this list:
| # | Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| 1 | 🥬 Spinach | 7 | 0.9g | 1.1g | 0.1g | 0.7g |
| 2 | 🍠 Sweet Potato | 103 | 2.3g | 24.0g | 0.1g | 3.8g |
| 3 | 🐟 Salmon | 208 | 28.0g | 0.0g | 9.2g | 0.0g |
| 4 | 🥑 Avocado | 322 | 4.0g | 17.1g | 29.5g | 13.5g |
| 5 | 🫑 Bell Pepper | 31 | 1.0g | 7.0g | 0.3g | 2.1g |
| 6 | 🍗 Chicken Breast | 284 | 53.4g | 0.0g | 6.2g | 0.0g |
| 7 | 🥣 Greek Yogurt | 100 | 17.0g | 6.0g | 0.7g | 0.0g |
| 8 | 🥜 Almonds | 164 | 6.0g | 6.1g | 14.0g | 3.5g |
| 9 | 🥜 Walnuts | 185 | 4.3g | 3.9g | 18.0g | 1.9g |
| 10 | 🫐 Chia Seeds | 137 | 4.7g | 12.0g | 8.7g | 10.0g |
| 11 | 🫐 Pumpkin Seeds | 126 | 5.3g | 15.0g | 5.5g | 5.2g |
| 12 | 🫘 Lentils | 230 | 18.0g | 40.0g | 0.8g | 16.0g |
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Summary and Recommendations
The foods listed above represent some of the best choices for foods for hair growth. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.
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