Foods (+ recipes!) to eat for hair growth

You are what you eat, so what do you need to eat for long, flowing locks? That's what this blog is all about: what foods to eat for optimal hair health. Plus, we'll share some simple recipes to get your diet on track.


How quickly and densely your hair grows depends on a lot of factors, like age, overall health, and genetics. However, a BIG factor is your diet - which you have total control over! If your current diet lacks the right nutrients, it can lead to hair loss and advance the aging process.


For the best hair nutrition, here are some food staples to integrate into your diet as often as possible. Not only will they help grow hair, but you'll feel the nutritional benefits throughout your skin, nails, and overall health.

Healthy foods for healthy hair


As if you needed another reason to justify avocado toast. One avocado has 21% of your daily Vitamin E needs, plus they're delicious and plump with essential fatty acids. Vitamin E is an antioxidant that neutralizes free radicals and protects the hair and scalp from oxidative stresses. 


Salmon, or other fatty fish like herring and mackerel, are some of the best sources of omega-3 fatty acids. These healthy, fatty acids are linked to hair growth and increasing hair density. Not to mention, salmon is also high in protein, vitamins, and more nutrients that directly improve hair health.


It's time to make an omelet. Eggs are packed with both protein and biotin, two superhero nutrients for your locks. Hair follicles are made mostly of protein, so a lack of ingested protein can cause hair loss. In addition to protein, biotin is another essential nutrient since your body needs biotin to create the hair protein keratin. More biotin means more hair!


When you're on the go, snack on some nuts. They're great for your overall health like reducing inflammation and lowering your risk of heart disease, but also for hair. Nuts are filled with hair-loving nutrients like Vitamin E and B, plus zinc, protein, and more essential fatty acids.


Swap your next salad for one with spinach since these green leaves have nutrients like folate and vitamins to promote hair health. Spinach is a great source of iron for plant-based diets lacking red meat. It also provides 54% of your daily needs of Vitamin A, a nutrient responsible for keeping your scalp moisturized. 


Vegan or vegetarian? Get your nutrients with a hair-supplement, like Daily Vivant CBD gummies.

A roundup of recipes to try

Curious to put these food staples into action? Here's a roundup of our favorite recipes that include these awesome hair healthy ingredients!


  • Balsamic Salmon Spinach Salad: Not only is it delicious and easy to make, but it includes FOUR of the ingredients above. Your hair and tummy will thank you. 
  • Simple Grain-Free Granola: Get your granola craving without the carbs. This nut-rich recipe is loaded with hair-healthy ingredients and will last you all month.
  • Sweet Potato Toast with Avocado: Swap out the typical bread for sweet potato, another hair-healthy staple. Better yet? This recipe even includes salmon AND egg. 


Eating a balanced, healthy diet doesn't need to be hard or expensive. Not only will your hair reap the benefits, but you may even gain more energy, experience more radiant skin, and even shed a few pounds. With so many delicious recipes online, the possibilities are endless!