BOOST YOUR HAIR HEALTH FROM WITHIN. DISCOVER HOW TO EAT YOUR WAY TO SHINIER STRANDS AND LONGER LENGTHS.
Your hair is constantly growing, and those strands need fuel. While a good haircare routine can help keep your lengths in condition, the food you eat supplies the nutrients needed to support growth beneath the scalp.
The foundations are reassuringly familiar: eat enough, embrace variety and make room for all the major food groups. Here’s what to consider when eating for healthier hair.
Nourishment comes first
Before looking at individual nutrients, start with how much you’re eating. Your body needs sufficient energy and nutrients to support its everyday functions, hair growth included. When supplies are low, it prioritises vital organs and tissues over less essential processes such as hair growth. Restrictive diets and rapid weight loss can disrupt hair growth and contribute to increased shedding.
Regular, meals help provide a steady supply of nourishment. Eggs on wholegrain toast, lentils with roasted vegetables, or fish with rice and greens offer a useful balance of protein, carbohydrates and fats. Portions should reflect your appetite, activity levels and individual needs.
Give your strands their building blocks
Hair is made predominantly of keratin, a protein that gives strands their structure and strength. The protein you eat provides amino acids, which your body uses to make keratin and maintain other tissues.
Try to include a protein source at each main meal. Eggs, yoghurt, fish and poultry are familiar options, while tofu, beans and lentils are versatile plant-based choices. Throughout the day, a varied selection helps you get the essential amino acids your body cannot make on its own.
Let variety do the work
Alongside protein, your body needs enough energy and a range of nutrients to support normal hair growth. Oats, bread, rice and potatoes provide carbohydrates for energy, while dietary fats support cell function and help the body absorb certain vitamins. Sources of unsaturated fats include olive oil, avocado, nuts, seeds and oily fish.
A varied diet also provides important vitamins and minerals. Iron, zinc, vitamin D and B12 deserve attention, as deficiencies can contribute to hair loss.
Meat, beans and lentils provide iron; pairing plant-based sources with vitamin C-rich foods, such as peppers, tomatoes or citrus fruit, helps absorption. Shellfish, dairy, meat and seeds supply zinc. Sources of vitamin D include oily fish, egg yolks and some fortified foods. Fish, meat, eggs and dairy provide B12.
Rather than focusing on one “superfood”, bring variety to everyday meals. Rotate your vegetables, try different grains, and add a handful of walnuts, Brazil nuts or a spoonful of tahini for extra nourishment.
Allow time for change
Supplements can help correct a nutritional deficiency, but if your needs are already being met, taking more is unlikely to improve hair growth. Excessive amounts of certain nutrients can even contribute to hair loss or interfere with medications, so a targeted approach is best.
If shedding persists or your hair changes noticeably, speak to your GP or a trichologist/dermatologist to identify the cause before starting a supplement. Nutrition is only one factor in hair health, and new growth takes time to show. Begin with consistent, nourishing meals and give those habits time to take root.
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