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Eat your way to healthier hair

Friday, March 13th, 2015

Nutrition is critical when it comes to the look and feel of your hair, so if you are experiencing problems with your scalp, hair loss, the thickness, strength or condition of your hair – your diet might be a contributing factor to your problems.

The good news is, you can improve these issues by making a few small changes to your diet by focusing on the food groups you may be lacking in, to enhance the quality and strength of your hair.

Here are a few ideas for ways in which you can change your diet to stimulate healthy hair growth, prevent hair loss and improve the condition of your scalp and hair.


When it comes to healthy hair, protein is a critical part of your diet, due to the fact that hair itself is made of protein. If you lack protein in your diet it is highly likely that your hair will be brittle or weak and you may even experience some loss.

Foods such as eggs and dairy products, chicken, nuts, turkey and fish are all excellent sources of protein.


Our bodies do not naturally make omega 3, so it is important that we eat a lot of these fatty acids. They can be found in foods such as walnuts, sardines, shrimp, salmon, Brussels sprouts, avocados, pumpkin seeds, olive oil, flaxseeds and walnuts.

As well as lower cholesterol and reduce inflammation in the body these are fantastic foods for stimulating hair growth. Omega 3 is also found in the cells that line the scalp and keep both your scalp and hair hydrated through natural oils.

HAIR LOSS- Iron and Zinc

Having iron in your diet is incredibly important as a lack of it causes anaemia. This can disrupt the nutrient supply to the follicle and the growth cycle may be impaired.

Lentils, spinach, leafy green vegetables, broccoli, kale and red meat, chicken and fish are all rich in iron. If your diet is zinc deficient you may also be experiencing hair loss, dullness, premature greyness or a dry flakey scalp.

Zinc can be found in nuts, egg, lentils, oysters, chicken and salmon, pork chops, yogurt, wheat bran/whole-wheat cereals, black-eyed peas, pecans.

DRYNESS- Vitamin A

Vitamin A is required by our bodies to create sebum which is an oil naturally made by our hair. This acts as a natural conditioner and aids a healthy scalp. If our diet lacks vitamin A we may develop an itchy dry and flaky scalp and dry hair. Orange and yellow vegetables are all rich in vitamin A such as carrots, pumpkins, and sweet potatoes.


Vitamin C enhances the levels of collagen that we produce and these strengthen the capillaries which supply the hair shafts, and therefore enable you to grow stronger hair. Oranges, kiwi fruits, papaya, strawberries, blackcurrants, blueberries, broccoli, guava, and sweet potatoes are all excellent sources of Vitamin C.


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