What to eat for healthy hair

Just like skin, the condition of your hair is an outward sign of inside health. The cells that make up each strand of hair require a regular supply of key nutrients.

What to eat for healthy hair

Eat the correct balance of the following vitamins and minerals to supply hair with all that it needs to remain shiny, lustrous and strong...
 

ProteinDippy eggs with Marmite soldiers

As hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in hair loss. Choose chicken, turkey, fish, dairy products and eggs as excellent sources of protein along with vegetarian sources such as legumes and nuts.
 

high-iron dietsIron

Iron is an especially important mineral for hair and too little iron (anaemia) is a major cause of hair loss. The hair follicle and root are fed by a nutrient rich blood supply. When iron levels (serum ferritin) fall below a certain point, you may experience anaemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding. Animal products such as red meat, chicken and fish provide iron with a high bioavailability, meaning the iron is readily available to the body. Vegetarians can raise their iron stores by including lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.
More about iron-rich diets
Iron-rich vegetarian recipes

 

Vitamin CBlueberries

Vitamin C aids the absorption of iron so foods high in vitamin C are good to eat in conjunction with iron-rich foods. Vitamin C is also an antioxidant so is used readily by the body. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C helps in the production of collagen that strengthens the capillaries that supply the hair shafts.

 

Salmon & spinach with tartare cream Omega-3

Omega-3 fatty acids are important fats our body cannot make itself, and therefore must be obtained through our diet. Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated. Look out for oily fish such as salmon, herring, sardines, trout and mackerel and plant sources including avocado, pumpkin seeds and walnuts.
 

Vitamin APumpkin

Vitamin A is needed by the body to make sebum. Sebum is an oily substance created by our hairs sebaceous glands and provides a natural conditioner for a healthy scalp. Without sebum we may experience an itchy scalp and dry hair. Include animal products and orange/yellow coloured vegetables which are high in beta-carotene (which makes vitamin A) such as carrots, pumpkins and sweet potatoes.

 

Oysters with oriental dressingZinc and selenium

Scalp protection involves other important minerals, notably zinc and selenium. A lack of zinc can lead to hair loss and a dry, flaky scalp. Fortified cereals and wholegrains are a good source of zinc along with oysters, beef and eggs.

 


Vitamin ENuts

The sun can damage our hair just like it can damage our skin so ensure you eat foods rich in vitamin E to provide protection for your hair. Nuts are nutritional powerhouses, providing zinc and selenium as well as vitamin E so try to include them as part of a balanced diet.
 

eggsBiotin

Biotin is a water-soluble B vitamin. Too little biotin can cause brittle hair and may lead to hair loss. Include biotin rich foods such as wholegrains, liver, egg yolk, soy flour and yeast.
 

 


Natural treatments

Make your own hair mask for a deep, nourishing treatment every two weeks. Whisk an egg yolk and mix with half a mashed avocado and a spoonful of honey. Massage onto damp, clean hair and leave for 30 minutes before rinsing thoroughly.

 

Recipe suggestions...Baked aubergine stuffed with roast pumpkin, feta & walnut with minted courgettes

An overall balanced diet is necessary for a healthy scalp and healthy hair. Try out some of the following tasty recipes to support your locks.

Legumes like kidney beans and lentils are sources of protein, iron, biotin and zinc:
Jerk chicken curry with beans
Pepper lime salmon with black-eyed beans

Nuts are rich in zinc and selenium:
Baked aubergine stuffed with roast pumpkin, feta & walnuts with minted courgettes
Fig & walnut slice
Tropical treat

Beef is a brilliant source of protein and iron:
Chilli beef shepherd's pie
Thai beef stir-fry

Don't forget orange vegetables and dark leafy greens!
Pumpkin & parsnip cassoulet
Stir-fried curly kale with chilli & garlic
Orange, carrot & mint soup
Sweet potato & chicken curry

Boost your omega-3 with these fishy favourites:
Warm mackerel & beetroot salad
Smoked mackerel, orange & couscous salad
Sardines with chickpeas, lemon & parsley


hair cycleThe hair cycle...

Each hair is attached to the scalp via a follicle. There are between 100,000 and 350,000 hair follicles on the human scalp. Each follicle grows its hair for an average of 1000 days (three years) and then rests for a period of around 100 days (three months) before being shed and a new hair begins to grow. This pattern of active growth followed by the resting period varies significantly from person to person and is influenced by age, diet and our state of health.

 

What is hair made of?

Hair is primarily made of a protein called keratin that also makes nails and forms the outer protective layer of skin. Each hair consists of three layers:

1. The cuticle - the outer layer, thin and colourless. It acts as the protective layer.
2. The cortex which contains melanin, which is responsible for hair colour.
3. The medulla, the innermost layer which reflects light.

 

Did you know...
...Whether your hair is straight or curly depends on the shape of the cortex. On average, blondes have more hair and redheads have the least.


 

Through thick and thin...Brush

The length of hair that you are able to grow is controlled by the duration of the growing phase, which varies between individuals. We all lose some hair naturally each day when we brush, comb or wash it and as long as new hairs are being produced at the same rate as those falling out, there will be no difference in hair volume. However if the rate of shedding exceeds production the net result is hair loss or thinning.

A variety of factors can alter the normal hair growth cycle and cause temporary or permanent hair loss including medication, chemotherapy, exposure to chemicals, hormonal factors, thyroid disease, stress or nutritional factors.

 

Hair loss

We shed hair every day as part of our body's natural process. Hair loss can happen at any time of life for any number of reasons. When hair loss becomes a concern, it is important to determine the cause before seeking out the appropriate treatment.

Potential non-dietary factors for hair loss include:

  • Age influences hair strength. As we grow older, there is a tendency for our hair fibres to become finer and shorter and we may experience hair loss or greying. It is normal for women to experience changes to their hair post pregnancy and as they enter the menopause.
     
  • Genetic hair loss is the most common hair loss problem affecting men and women. The onset is usually during the mid to late 20s and is often unavoidable. Women experiencing baldness may want to consult a trained medical professional.
     
  • Repeatedly losing and regaining weight can take its toll on your hair, causing it to become brittle and lacking lustre. Crash diets are often short in essential vitamins and minerals and over long periods of time this type of dieting will reflect in your hair.
     
  • Hormonal imbalances including thyroid dysfunction can produce significant changes to hair growth and quality. Thyroid function can only be assessed by blood test. If you are experiencing considerable hair loss, please consult your GP.
     

A note on alopecia areata (AA)...

This condition can result in total loss of hair from the head and sometimes loss of body hair also, although most sufferers develop a few isolated patches of hair loss, which may correct themselves without any treatment. Since the cause is unknown, treatment is hard. Talk to your GP if you are concerned about hair loss.

 

Jo Lewin holds a degree in nutritional therapy and works as a community health nutritionist and private consultant. She is an accredited member of BANT, covered by the association's code of ethics and practice.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

Comments, questions and tips

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Comments (18)

EmilyJ0115's picture

I have struggled with my hair for a long time now. I am quickly approaching my 40s and I have bad hair quality. Recently, I have also noticed that my hair has stopped growing as it used to. A few years ago I went to the salon on a monthly basis. Now, it takes me almost two months before I even need to cut my hair! I am desperate and I really need help right now. Hair is one of the most important parts of a woman and I don't want to give up on this one. I went to the doctors but they didn't found anything wrong with me. The exams I took showed that I am healthy and there's no reason for this to even happen to me. Please, I really need hair advice urgently!!!!!!!!!!!!

Airen's picture

Hi Emily,

I am sharing my home made remedy for hair growth :
1) Castor oil
2) Coconut oil
3) Olive oil
mix them all (castor oil < coconut oil < olive oil)
amount : according to the quantity of hair.

Process : take them all in a small bowl (bowl 1), take another big bowl filled the water (bowl 2) then put the bowl 1 (mixture of all the oil) into bowl 2, and heat the the bowl 2.
Note : Don't direct heat the bowl 1.

After that, mix two drops of honey into the mixture and apply it on your hair, massage your scalp for 10-15 min.

yous will notice the difference after 2 months.

LizaF16's picture

My hair has always been my pride and joy. I figured since it is pretty damn healthy, it could deal with some bleach damage. And I figured the master stylist who did all the color-corrections would know how much would be too much. I was wrong, and now I want to burst into tears every time I look at my hair or touch it. I just don't know what to do. my hair has also NEVER been shorter than this and it breaks and falls out. What should i do to regrow hair?

SJ2016's picture

I know EXACTLY what you are going through. The healthiest thickest hair and then a stylist (who was covering for my stylist of 15 years while on materinity leave) totally destroyed my hair! Devastated! So I have been dealing with this for 4 months now, and I am working my way back to healthy hair. The problem is still it is still breaking. I am being told that truly time is what I need now. But in the meantime this is what I did, and it does work to make your hair the best it can be now....patience.
1) 10,000 mg of biotin a day
2) Twice a week a deep mask overnight
3) Three times a deep mask for an hour at least
4) No curling iron (I still blowdry, but am more gentle) and switch back and forth between heat and cool
5) I eat ALOT of biotin, iron and vitamin enriched foods that will help my hair grow faster (eggs, including yolks, sunflower seeds, almonds, tomatoes, yellow and red peppers, tuna, etc)
6) Shampoo and conditioners that promote hair growth.
7) Don't wash hair everyday (tough one, but I don't wash at least 2x a week)
8) Switch stylist.

It's unfortunate, but had to change stylists as well. My regular stylist didn't offer the support I thought she should give to me. She didn't want to inform the one who did the damage to me that damage was done. I felt she chose her over me, so I chose a new stylist.

Hang in there, truly patience is the most important thing throughout all of this!

zoltan23's picture

If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in hair loss. Choose chicken, turkey, fish, dairy products and eggs as excellent sources of protein along with vegetarian sources such as legumes and nuts, You can also try some hair products for hair repair.
For more information please check out this website: http://www.zoltan-hair.com

Samantha80's picture

I regrew my hair and you can too. -I've been bleaching my hair on and off since forever. My hair wouldn't grow any longer it would just snap off. I've dreamed about having thick, long hair. And when I say dreamed, I mean it quite literally. So i decided to do something about it. My friend suggested Biotin when we were talking about my hair loss.
I’ve tried like 4 different brands until i found that the best one for me. Now i’m 26 and I've been taking Biotin every day for years. My hair and nails grow SO much quicker. Hair has increased in the rate and are so long now.
Also my energy levels are high. I remember that at the beginning i did heavy cardio and interval training which helped me lose weight fast but i did not realize how biotin played a part in my weight loss until AFTER i stopped working out. I continue to take biotin every day and now that I am no longer on my diet i eat whatever i want and i don't gain weight. It appears the biotin may be keeping my metabolism to the level it was at during my training. So i highly recommend it to you. For me the best is www.certifiedbiotin.com my friends also use this one

LizaF16's picture

Please help. My hair has always been my pride and joy. I figured since it is pretty damn healthy, it could deal with some bleach damage. And I figured the master stylist who did all the color-corrections would know how much would be too much. I was wrong, and now I want to burst into tears every time I look at my hair or touch it. I just don't know what to do. my hair has also NEVER been shorter than this and it breaks and falls out. What should i do to regrow hair?

hairtransplantclinicdubai's picture

I would like to suggest a best suggestion for you, Stop drastic dieting, ditch sugar and load up on oysters, eggs, chicken: The 10 foods you should be eating for healthy and shiny hair....
http://www.hairtransplantclinicdubai.com

Mohammed Abid's picture

Using curry leafs in coconut and applying on the scalp threes a week for 2 hours. Which also gives you a great result in hair.
depilatory cream

ganeshbalasti's picture

yes Omega-3 acids,vitamin c will improve hair growth they really work,bathing with natural lemon water also works better or we can use egg before head bath i found this on
http://www.howtogetridoftips4u.com/

cherzel.bradley's picture

This is a really good article! I never knew that eggs and peanuts can contribute to a healthier hair. Maybe I should eat more of them but I just hate eating peanuts. Anyways, you can visit and buy instagram likes. Tell me if you really like to improve your Instagram and i can help you.

Kiricoquito's picture

Healthy hair comes from healthy life style so eat healthy before spend on expensive hair products, i'll be better and cheaper =)

shreyas24's picture

All natural foods such as green leafy vegetables, fruits and eggs are rich in Vitamins for healthy hair growth and they help to protect from hair loss as well as sun damage too. Due to lack of these nutrients, we face hormonal imbalance & inefficiency of diet and we face hair falling difficulties. It is common in most the of persons across the globe even it leads to complete baldness also.To overcome balding issues, people choose treatment.

Check here more: http://olivacosmeticsurgery.com/blog/hair-loss-alopecia-reasons-in-men-a...

shreyas24's picture

All natural foods such as green leafy vegetables, fruits and eggs are rich in Vitamins for healthy hair growth and they help to protect from hair loss as well as sun damage too. Due to lack of these nutrients, we face hormonal imbalance & inefficiency of diet and we face hair falling difficulties. It is common in most the of persons across the globe even it leads to complete baldness also.To overcome balding issues, people choose treatment.

Check here more: http://olivacosmeticsurgery.com/blog/hair-loss-alopecia-reasons-in-men-a...

Johnsantos's picture

Everything is important protien and iron , but perfect ratio should be there for proper care . Some products provide that perfect ratio , checkout the one here http://www.naturalbraid.com/

angelina23's picture

Tips which is provided for the natural hair growth along with the protein and diet food blog author had made an great effort to share about the hair growth information.

http://hairrestorationlondon.co.uk/

fungaipatience's picture

This is very informative and much appreciated from my favourite recipe website. Thanks GoodFood.

Questions (1)

Tips (1)

thomasjackalone's picture

Nice post shared .Along with eating these above mentioned products,.Applying these products like Egg ,Baking soda,Curd also helps hair for proper growth and keeping it healthy .You can check out some natural hair products at http://www.indianhairtstore.com