If you are struggling to get hair to look thick, shiny and lustrous there are a number of steps you should take.
Once you have checked any health and hormone challenges with your GP, and considered haircare to help, the final piece of the puzzle is to address what you eat
According to experts, diet can play a big part in having healthy hair, and one with a balanced amount of nutrients should be prioritised. One hair loss expert tells us they see a lot of vegans and vegetarians affected by hair loss, due to an iron deficiency.
There’s no suggestion diet alone is responsible for, or a solution for hair loss. However, you can help support and nourish hair from the inside out with a few tweaks to what you’re eating.
The best foods to support healthy hair
Protein-rich foods
Eggs – High in biotin and protein, essential for hair growth.
Fish (salmon, sardines) – Rich in omega-3 fatty acids to keep hair shiny and strong.
Lean meats (chicken, lamb, beef) – Provide iron and protein to prevent hair thinning.
Legumes (lentils, chickpeas, beans) – Great plant-based protein source with iron and zinc.
Healthy fats and Omega-3s
Avocados – Packed with healthy fats and Vitamin E to help support scalp health.
Nuts (almonds, walnuts, Brazil nuts) – Contain zinc, selenium, and omega-3s to prevent hair loss.
Chia and flaxseeds – High in omega-3s for scalp hydration.
Iron and zinc-rich foods
Spinach, kale and Swiss chard – Provide iron, folate, and Vitamin C for circulation to the scalp.
Pumpkin seeds – Rich in zinc to help hair growth and reduce shedding.
Biotin and Vitamin B foods
Sweet potatoes and carrots – High in beta-carotene, which the body converts into Vitamin A for hair cell growth.
Berries (strawberries, blueberries, raspberries) – Loaded with Vitamin C, which helps produce collagen for stronger hair.
Whole grains (oats, quinoa, brown rice) – Contains B vitamins for hair health.
