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Food for thought: 11 foods to include in your diet for healthier hair

Food for thought: 11 foods to include in your diet for healthier hair

The foods we eat have a big impact on the condition of our hair and not getting enough of certain nutrients through food can even lead to hair loss. Here are eleven hair-boosting foods to incorporate into your diet for healthier, thicker, and shinier hair.


#1 Salmon

Packed with healthy omega-3 fatty acids, amino acids, and protein, salmon is a nutritious and delicious superfood for promoting hair growth and healthy hair. Several studies have found that the nutrients found in salmon increase hair density. Salmon includes selenium, vitamin D3, and B vitamins which all help to grow strong and glossy hair.


2 roasted salmon fillets


#2 Eggs

Eggs are rich in a B vitamin called biotin and not having enough of this vitamin can lead to hair loss. As your hair is primarily made up of protein, it’s important to get enough of it in your diet. Eating eggs is a great way to do this. Other nutrients found in eggs that are responsible for healthy hair include zinc and selenium. As a bonus, eggs also help strengthen our fingernails, who needs acrylic nails, eh?


#3 Greek yoghurt

As mentioned above, protein is essential to hair growth and preventing hair loss. Greek yoghurt is another great way to improve your protein intake and the condition of your hair. This powerful food contains loads of vitamin B5, which helps to boost blood flow to your scalp, promoting growth.


bowl of greek yoghurt and raspberries


#4 Leafy green veggies

Dark leafy green vegetables such as spinach or kale are known as nutritious sources of hair growth ingredients. These include vitamin A, iron, beta carotene (more on this one later), folate, and vitamin C. These essential vitamins and minerals contribute to a healthier scalp and luscious locks. Green smoothies, here we come!


#5 Sweet potatoes

Another fantastic source of a shine-boosting antioxidant called beta carotene is sweet potatoes. Our bodies turn this chemical into vitamin A which helps to protect against dry and dull hair. It also assists the glands in your scalp to make a fluid called sebum which prevents your hair from drying out. You can also find beta carotene in mangoes, carrots, and pumpkins.


#6 Avocado

Avos are a popular ingredient in many hair masks – and for good reason! This yummy food packs a punch with loads of vitamin E and biotin, which are ideal for hair growth. Some studies have found that people with a vitamin E deficiency can experience hair loss. Whether you eat avocado on toast, pop them in your smoothies, or chop them up in a salad, this power food is great for restoring shine and combatting hair loss.


half cut avocado with avocado on toast


#7 Grapes

Like many other plant-based foods, grapes contain potent antioxidants which can help reduce cellular damage. The oligomeric proanthocyanidins (OPC) found in grapes help to prevent our bodies from producing a hormone called dihydrotestosterone, which is a major factor in hair loss. OPC also stimulates hair follicle health and helps fight inflammation. Sign us up for some of that!


#8 Lean meat and chicken

One of the main causes of hair loss is iron deficiency. When you are iron deficient, your hair goes into ‘rest’ mode which results in hair fall and prevents new hair from growing. You can ensure you’re getting enough iron in your diet by eating lean meat and poultry. Soybeans, lentils, and beef are also excellent sources of iron. If you suspect you are iron deficient, it’s a good idea to speak to your GP as you might need to be on an iron supplement.


#9 Nuts and seeds

Nuts and seeds are full of the kinds of nutrients we need to promote proper hair growth. Rich in B vitamins, zinc, selenium, and fatty acids, a mixture of nuts and seeds daily will ensure you get enough of these essential vitamins and minerals for healthy hair. Hemp seeds in particular are known as being a hair growth superfood.


bowls of various types of nuts and seeds


#10 Kakadu plums

Did you know that the Kakadu plum contains the highest levels of vitamin C in the world? They contain more than 50 times more vitamin C than oranges. With vitamin C having been scientifically proven to be brilliant for fighting hair loss, eating this nifty fruit can help you get the head of hair you’ve always dreamed of.


#11 Oysters

Oysters are a fantastic source of zinc which is a powerful nutrient when it comes to our hair. A 2014 study found that zinc helps to fight hair loss in both men and women. It is involved in hair growth and makes sure that the oil glands that surround the hair shaft work as they should. In fact, low levels of zinc can cause slow hair growth, dandruff, and hair loss.


3 fresh oysters



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