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The Best Foods for Healthy Hair and Faster Hair Growth

Learn the best foods for healthy hair, including nutrients that support hair growth, strength, and shine for thicker, healthier strands.

Updated on April 20, 2026 | 3 min read

Jaclyn LaBadia, Davines Writer

Key Takeaways

What to Know About Food and Hair Health

Hair health depends on proper nutrition.
Protein, iron, zinc, omega-3s, and vitamins support hair growth.
Foods like eggs, leafy greens, fish, nuts, and fruits promote healthy hair.
Poor diet and processed foods may affect hair growth.
A balanced diet and proper hair care support stronger hair.

Your Hair's Nutritional Needs

If you’re looking to improve the health of your hair and encourage faster growth, nutrition is a good place to start. The most important thing for hair health, above all, is a balanced diet. The first place a nutritional deficiency shows up is in the hair, so if you’re lacking an essential, your strands will tell you. Whether you’re dealing with hair loss or simply craving stronger, shinier hair, an overhaul to your diet may be the fix. Ahead we break down the best foods for healthy hair, including the foods to avoid, and the must-have products for faster hair growth.

Essential Nutrients for Healthy Hair

The best way to promote healthy hair is by nourishing it from the inside with a nutrient-rich diet. Without the essentials, your hair becomes weak and susceptible to damage, breakage and shedding. Eating foods rich in the following gives your scalp and hair everything needed for healthy growth and repair.

Lean Proteins

Because the hair shaft is composed almost entirely of protein, specifically, keratin, getting enough protein in your diet is critical for healthy hair growth and strength. A protein deficiency can lead to hair thinning and hair loss.

Healthy Fats

Healthy fats like omega 3 fatty acids help your hair retain elasticity, strength, and shine, while allowing key compounds (like ceramides) to bond with and smooth the cuticle. Without healthy fats, you’re likely to experience dryness, frizz, breakage and dullness.

Vitamins and Minerals

Vitamins A, B2 (riboflavin), B3 (niacin), B7 (biotin), B9 (folate), B12, C, D, E, and minerals like iron, selenium and zinc are important for normal cell growth and function and can contribute to hair loss when they are deficient.

The Best Foods for Healthy Hair

So what foods are good for healthy hair? Foods high in lean proteins, healthy fats and vitamins and minerals all contribute to the health (and growing ability) of your hair. These are the best foods for healthy hair growth.

Eggs

Eggs are a great source of biotin and protein. Protein is important for hair growth because the follicle is made of protein. Biotin is needed to produce keratin which is another hair protein.

Leafy Greens

Leafy greens like spinach, arugula and kale are loaded with iron and vitamins A and C. Vitamin A helps skin glands produce sebum to moisturize the scalp and keep your hair healthy.

Berries

Berries contain antioxidants to protect hair follicles from damage. Strawberries also contain vitamin C which helps produce collagen, another protein that helps to strengthen and prevent hair from breaking.

Avocados

Avocados are a great source of vitamin E. Vitamin E protects skin, like your scalp, from the stress and damage of oxidation.

Beans

Beans are a great source of protein, iron, zinc, and biotin, all of which are important for hair growth.

Sweet potatoes

Sweet potatoes are rich in beta carotene, which your body turns into vitamin A, stimulating hair growth and promoting a healthy scalp.

Nuts and Seeds

Nuts and seeds are packed with healthy fats, protein and biotin, supporting hair health. Almonds, walnuts, chia and flaxseeds are also a good source of omega-3 fatty acids, which protect hair from breakage.

Salmon

Salmon is rich in omega-3 fatty acids, which stimulates hair follicles and encourages new hair growth. It also helps with cell growth and repair, for thicker, healthier hair.

Oats

Oats are loaded with nutrients like iron, zinc and B vitamins, which help strengthen and nourish the follicles. They’re also high in omega-6 fatty acids, for growth.

What to Avoid for Healthy Hair Growth

These foods and beverages can inhibit healthy hair growth. Steer clear of them to encourage healthier strands and faster, stronger growth.

Sugar and Refined Carbs

Things like soda, white bread, pasta, cookies and candy interfere with the protein absorption essential for hair and causes inflammation.

High-Mercury Fish

High mercury levels are linked to hair loss, so it’s best to avoid fish like tuna, mackerel, swordfish and shark.

Fried and Fatty Foods

Fast food and deep-fried foods high in saturated and hydrogenated fats can increase testosterone levels, leading to higher levels of dihydrotestosterone, which causes hair loss.

Processed and High-Sodium Foods

Canned foods, processed meats and snacks can disrupt blood circulation and nutrient delivery to hair roots.

Vitamin A Supplements

An excess of vitamin A can lead to toxicity-related hair loss.

Alcohol

Alcohol dehydrates hair, making it brittle, and depletes zinc, which is crucial for growth.

Diet Sodas

Diet soda contains aspartame, which has been linked to disrupting the hair growth cycle.

Optimizing Your Hair Care Routine for Growth

In addition to eating the right foods for healthy hair, the products you use in your hair care routine can support you on your hair growth journey. Whether you're dealing with hair loss or just need a healthy boost, these products are formulated to support the most common scalp and hair conditions to balance and restore your strands to a healthy, natural state.

ENERGIZING Shampoo

Our stimulating shampoo reinforces weak hair that’s prone to shedding, preventing breakage, and reinvigorating the scalp to promote new growth.

NOURISHING Vegetarian Miracle Mask

This miracle hair mask is the perfect conditioner to reinforce the hair structure while deeply moisturizing fragile hair.

ENERGIZING Superactive

A hair loss serum for improving scalp tone, controlling the hyper-production of sebum, and reducing hair loss while improving hair density and thickness.

ENERGIZING Thickening Tonic

Our thickening tonic increases the diameter of fine hair, expanding it from the very first application, while invigorating the scalp.

ENERGIZING Gel

This styling treatment gel gives strength and body to fragile strands, moisturizing and invigorating with a balancing action on the scalp.

Your Diet and Hair Health

The most important factor in your hair’s health is a balanced diet. So if you’re dealing with hair loss or seeking stronger, shinier hair, it’s time to consider the foods you’re eating. Improve the health of your hair and encourage faster growth by focusing on nutrient-dense foods like leafy greens, healthy proteins, nuts and foods rich in iron and zinc. Avoid foods with sugar and refined carbs, high-mercury fish, fried, fatty, processed and high-sodium foods, vitamin A supplements and diet sodas. And stock up on the Davines hair growth products to balance and restore your strands to a healthy, natural state.

FAQs

What are the big 3 for thinning hair?

The big 3 refers to a combination of treatments widely regarded as the most effective, standard non-surgical approach to treating hair loss, including Minoxidil to stimulate growth, Finasteride to block DHT hormone and Ketoconazole to reduce scalp inflammation and DHT.

What foods prevent hair loss?

While no foods prevent hair loss, eating a diet including foods like eggs, leafy greens, berries, avocados, beans, sweet potatoes, nuts and seeds, salmon and oats can contribute to healthier hair and faster growth.

What not to eat for healthy hair?

Avoiding sugar and refined carbs, high-mercury fish, fried and fatty foods, processed and high sodium foods, vitamin A supplements, alcohol and diet soda can help you achieve healthier hair.

How to thicken hair naturally?

Focus on nutrient-dense foods like leafy greens, healthy proteins, nuts, and foods rich in iron and zinc, avoid refined sugars, high sodium and fried, fatty and processed foods, and use Davines hair growth products, specifically our ENERGIZING Thickening Tonic, to thicken your hair naturally.