Salmon

Nutrients found in fatty fish like mackerel, herring, and salmon may encourage hair development. They are great sources of omega-3 fatty acids, which research has shown to improve hair development. In an earlier study, omega-3 and omega-6 fatty acids, along with antioxidants, were found to prevent hair loss and increase hair density in 120 women.

Each 3-ounce (85-gram) serving of salmon has roughly 17 grams of protein. In addition, it is a top source of biotin, another important nutrient that helps with keratin production. 5 mcg, or 17% of the DV, can be found in just 3 ounces (85 grams) of canned salmon. Additionally, this fish has a lot of omega-3 fatty acids, a heart-healthy fat that has been found to increase hair development, improve hair density, and prevent hair loss when taken as a supplement.