1. Eggs

Eggs are packed with protein and are often used in hair masks and other hair care products. A study showed that egg yolk stimulated hair growth in human dermal papilla cellsi  (1). Eggs are also rich in biotin that is essential for keratin (hair protein) production. Biotin may improve hair health (2). The selenium and zinc in eggs may also promote healthy hair.

2. Leafy Greens

Leafy green vegetables contain nutrients like folic acid and biotin that help maintain healthy hair (3). Spinach is rich in vitamin C, iron, and folate that may promote hair growth. Spinach is also rich in vitamin A (4). Studies show that vitamin A and its derivatives help in the development and maintenance of sebaceous glandsi  (5).

3. Avocado

Avocados are nutrient-rich and versatile fruits. They are rich in vitamin B12, riboflavin, vitamins C and A, folate, iron, niacin, and vitamin B6. They also contain trace amounts of zinc (6). All these nutrients aid hair growth (7). Avocado has antioxidant properties thanks to its polyphenolsi  , carotenoidsi  , and vitamins B and E that help strengthen the hair strands (8), (9), (10).You can eat this delicious fruit as a spread on your bread or as a topping on your salad or soup. You can even incorporate it into a healthy smoothie or as a substitute for mayonnaise and sour cream.

4. Berries

Berries have a high content of vitamin C (12). Vitamin C also helps with iron absorption. It helps combat hair loss in those with iron deficiency (7). Studies show that saw palmetto berries may help stimulate hair growth (13). Black raspberry extracts may also help reduce hair loss due to alopecia (14).

5. Fish

Fish contains omega-3 fatty acids that can help improve hair health. The omega-3 acids can help inhibit 5-alpha-reductase that produces the hormone that may cause hair loss (15). Fish oil supplements are often used to improve hair quality. Fish like tuna are also rich in protein and are often added to diets to promote hair health.Salmon fish is packed with omega-3 fatty acids. It also is rich in vitamin D (16). Vitamin D supplementation may help treat male and female pattern hair loss (17). Consumption of food sources high in omega-3 fatty acids is essential as your body cannot produce these healthy fats.

6. Legumes

Legumes are rich in protein (18). They contain genistein, which can inhibit 5-alpha-reductase activity (19). Legumes also contain zinc. Zinc deficiency may make hair brittle (20). Beans are a good source of iron (21). Iron deficiency may hinder follicular matrix celli  proliferation (22).

7. Nuts

Brazil nuts are rich in selenium that may help keep the scalp and hair healthy (23). Nuts (like peanuts) are also rich in protein, minerals, and other important phenolic compounds (24). These nutrients may also promote hair health. However, more research is warranted in this regard.Almonds, walnuts, and cashew nuts are rich in zinc too (25). They may promote hair health as well.Walnuts are rich in alpha-linolenic acid (an omega-3 fatty acid), and deficiency of this nutrient may lead to scalp hair loss

8. Oysters

Oysters contain vitamins A, B, and C (28). They also are rich sources of zinc (29). Zinc deficiencies are often linked to hair falling. In one study, zinc supplementation was found to induce hair growth in patients with alopecia (30).

9. Seeds

Fenugreek seeds have been studied to stimulate hair growth (31). In a study, fenugreek hair tonic was found to aid hair growth in rabbits (32). Pumpkin seed oil was also found to stimulate hair growth in men with androgenic alopecia (33). Flaxseed oil showed significant hair growth stimulation in rabbits (34). Anecdotal evidence suggests that sunflower seeds can help improve hair quality.

10. Sweet Potatoes

Sweet potatoes contain iron, zinc, and calcium (35). They may help reduce hair loss caused due to nutrient deficiencies. They also have antioxidant properties thanks to their phenolic compounds (36). These may reduce hair fall associated with stress and free radical damage.

11. Tropical Fruits

Dragon fruit can help improve hair health (37). It is rich in vitamin C, which is known to offer protection from photoaging (38). The anti-photoaging properties of vitamin C on hair are yet to be studied. Mangoes and guava may also help improve hair health. They are rich in vitamins A and C. These vitamins help induce hair growth. They are also known to help with sebum production, which improves hair health (39), (40). Other tropical fruits like cherries and grapes can also help boost hair health.

12. Whole Grains

Biotin is found in cereal grains and may help reduce hair loss due to biotin deficiency (41). Whole grains also contain zinc, iron, and vitamin B (42). These nutrients also may promote hair health.

13. Chicken

The protein in lean meats like chicken or turkey helps strengthen hair follicles and aids hair growth. Chicken is rich in iron, which helps the red blood cells deliver oxygen to all parts of your body (43), (44). Chicken contains ferritin, which stores iron (45). The presence of ferritin in red meat may also make it an ideal food for hair health. However, more research is warranted in this regard.

14. Yogurt

Unsweetened yogurt is not only full of protein but also rich in probiotics. Probiotics are good bacteria that help absorb nutrients in your body (46). Dairy products like Greek yogurt is rich in vitamin B5 (47). Vitamin B5 may help with hair growth, though more studies are warranted.You can consume yogurt as a topping for soups and chili or as a spread on bread or crackers. You can also consume it for breakfast with nuts, seeds, or berries.

15. Beans

Beans are a rich source of protein that is essential for hair growth. They contain zinc, iron, and biotin too (48). Soybeans contain spermidine, an important compound that prolongs the active phase of hair growth (49), (50).Fats, vitamins, and minerals are essential for maintaining healthy hair. In the next section, you will find the importance of these nutrients along with their dietary sources.